Four Timeless Exercises Proven to Enhance Muscle Growth Beyond Gym Machines for Those Over 60

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Enhance your muscle growth with these timeless exercises.

Many fitness enthusiasts over 60 aim to increase their muscle mass, not just for an impressive appearance but to maintain an active and self-reliant lifestyle. With age, beginning in our 30s, we naturally experience a decline in muscle mass and strength, a phenomenon known as sarcopenia. This muscle loss occurs at a rate of 3% to 8% per decade. However, this doesn’t mean we are powerless to counteract it.

Eric North, known as The Happiness Warrior, is a wellness speaker, coach, and advocate who is challenging the norms of aging by emphasizing purpose, strength, and emotional vitality. He asserts that individuals over 60 can build muscle more effectively with certain exercises than with gym equipment and shares four outstanding exercises to facilitate this process.

“Traditional exercises using free weights and body weight can be more beneficial after 60 than machines at the gym,” North explains. “They enhance functional strength, balance, mental focus, and coordination—key components for daily activities and preventing injuries as we grow older.”

“Classic (free weight and bodyweight) exercises can be more effective after 60 than gym machines because they better promote functional strength, balance, mental focus, and coordination,” North shares. “The necessary elements for daily living and injury prevention as we experience the aging process.”

Squats

Bodyweight squats fire up your core, legs, and glutes while challenging your balance.

As for technique, North breaks it down: “Stand with feet shoulder-width apart, as if sitting back into a chair. For beginners, use an actual chair to sit onto and stand back up (sit-to-stand). Keep chest up and knees aligned with toes.”

Begin the exercise by standing tall with your feet shoulder-width apart.
Extend your arms in front of you or place your hands on your hips. Use a chair for support, if necessary.
Bend at the knees and hips as you lower into a squat.
Use control to descend until your thighs are parallel to the ground.
Press through your heels to return to standing.
Perform 2 to 3 sets of 8 to 10 reps.

Standing Overhead Presses

The standing overhead press engages the upper back, shoulders, and triceps while promoting significant engagement of the core for stability.

North breaks down the technique: “Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Engage the core and glutes, then press the weights directly overhead. Slowly lower the weights back to shoulder height.”

Stand tall, holding a dumbbell in each hand at shoulder level, palms facing inward.
Press the weights overhead, extending your arms.
Use control as you lower the weights to shoulder height.
Perform 2 to 3 sets of 8 to 10 reps.

Lunges (or Split-Stance Lunges)

Lunges engage the quads, glutes, hamstrings, and core.

As for proper technique, North explains, “Stand upright and step one foot backward. Lower the back knee toward the floor, keeping the front knee bent at approximately a 90-degree angle and aligned with your toes. Push back into the starting position. Hold onto a wall or furniture for support if needed.”

Stand tall, feet parallel, hip-width apart.
Step one foot forward.
Bring your hands to your hips.
Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
Keep your upper body straight.
Press through your front heel and the ball of your back foot to rise back up.
Perform 2 to 3 sets of 8 to 10 repetitions on each leg.

Dumbbell Rows (or Standing Single-Arm Dumbbell Rows)

Dumbbell rows emphasize the rear shoulders, back, and biceps.

For proper technique, North explains, “Stand with feet hip-width apart and a dumbbell in one hand. Hinge forward at your hips with a flat back, engaging the core. Pull the dumbbell up toward your waist, keeping your elbow close to your body. Pause, then lower the weight slowly.”