Incorporating fundamental movement patterns into your exercise regimen is key to maintaining a lively, self-sufficient lifestyle.

Testing your limits at the gym serves as a fantastic motivator and is integral to achieving peak physical fitness. By pushing beyond your comfort zone, you can overcome stagnation, enhancing both your self-esteem and concentration. A preferred method among trainers for gauging functional fitness is through standing exercises. These exercises, when included in your workout, can significantly enhance your posture, metabolism, balance, coordination, and core strength.

“Most critical daily activities occur while standing, so exercises performed this way are more applicable to real-life scenarios,” explains Domenic Angelino, CPT, of the International Personal Trainer Academy, which is recognized for its NCCA-accredited Personal Trainer (CPT) and Certified Nutrition Specialist (CNS) programs. “Simple tasks like carrying groceries, reaching for items on high shelves, and showering are often overlooked. However, doing exercises that mimic these movements can help you maintain these abilities for years to come.”

Angelino suggests trying four specific standing exercises once you hit 60. If you can successfully perform them, congratulations! You’re in better shape than many who are 40 years old.

Below, Angelino shares four standing moves to try at 60. If you can master them, kudos to you! It means you’re fitter than most 40-year-olds.

According to Angelino, these exercises aren’t recommended with beginners who have no prior training, as they’re quite difficult

“It won’t be safe to jump into trying all of them unless you’ve gradually worked  your way up to them,” Angelino points out. “That being said, if you can do all four, you’re in pretty decent shape.”

One-Arm Dumbbell Push Press

“This displays that you have the ability to produce a lot of power and to move in a highly coordinated way quickly over a short period of time—all while keeping your body stable in a situation where you’re unevenly loading your body,” Angelino tells us. He recommends practicing this exercise without any weight, if needed.

1. Begin by standing tall with your feet hip-distance apart.
2. Hold a dumbbell in one hand at shoulder level with your palm facing forward or inward.
3. Activate your core, maintain a tall chest, and have a slight bend in your knees.
4. Drive through your legs as you explode in an upward motion, pressing the weight overhead until your arm is completely extended.
5. Use control to lower the dumbbell to shoulder height.
6. Perform 3 sets of 6 to 8 reps on each side.

Single-Leg Bodyweight Deadlift

Performing the single-leg bodyweight deadlift with proper form means you have stellar stability and balance in your lower body, which is essential for preventing falls—especially as you age. Angelino recommends using a wall for extra support, if needed, and starting with a small range of motion if new to the exercise.

1. Start by standing tall with your feet hip-width apart. Shift your body weight to your right leg.
2. Bend your right knee slightly and activate your core.
3. Hinge at the hips, pressing your right hip back as your torso moves forward. At the same time, extend your left leg straight behind you, ensuring it stays aligned with your torso.
4. Keep your back flat as you reach both arms toward the ground or ahead of you to stay balanced.
5. Lower until your torso becomes parallel to the ground.
6. Drive through the standing heel to rise back up to the start position.
7. Perform 3 sets of 6 to 8 reps on each side.

Dumbbell Farmers Walks

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“The dumbbell farmers walk will help you with important activities that require grip strength, and is a sign that you’ll be able to continue doing things like carrying in groceries for a long time,” Angelino tells us. He recommends starting with a lighter weight and working your way up from there.

1. Hold a heavy dumbbell or kettlebell—20% of your body weight—in each hand at your sides.
2. Start walking forward, keeping your torso still.
3. Complete 3 sets of 45 to 60-second walks.

Standing Cow Face Pose

Being able to complete the standing cow face pose is a telltale sign of great shoulder mobility, which is key for injury prevention. Angelino notes that your hands don’t need to touch if you’re new to the exercise—gradually progress.

1. Begin standing tall with your feet hip-width apart, shoulders relaxed, and core braced.
2. Lift your left arm overhead, then bend your elbow so your hand reaches down your back.
3. Bring your right arm behind your lower back, bending that elbow so your right arm reaches upward to meet your left.
4. Attempt to clasp your hands behind you.
5. Keep your chest lifted and your neck elongated.
6. Hold for 30 to 45 seconds before releasing. Perform 3 sets in total on each side.