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Getting older doesn’t imply a decline in strength or autonomy. It actually presents a chance to manage your health and engage in activities for an extended period. Engaging in strength training proves to be highly beneficial for preserving muscle mass, safeguarding bone density, and enhancing equilibrium, thereby lessening the chances of falls and injuries. In addition to the physical advantages, it enhances energy levels, hones mental acuity, and maintains a sense of competency in daily tasks.
The key to staying strong after 60 is focusing on functional movements, exercises that mimic real-life activities to help you move confidently. These four essential moves target major muscle groups, enhance stability, and reinforce the strength you need for daily tasks, whether carrying groceries, climbing stairs, or simply getting up from a chair easily.
Commit to these exercises, and you’ll feel stronger and regain the confidence to take on life’s challenges head-on. It’s never too late to rebuild strength, move better, and live with renewed vitality.
Kettlebell Deadlifts
Why: The kettlebell deadlift strengthens your legs, glutes, core, and back muscles, which are essential for posture, balance, and everyday movements like picking things up or standing up from a chair. This move builds lower-body power and reinforces confidence in lifting safely.
How to do it:
- Stand with your feet hip-width apart, with a kettlebell between your feet.
- Push hips back and bend knees slightly to reach for the kettlebell.
- Grip the handle firmly and brace your core.
- Drive through your heels, stand up tall, and squeeze your glutes at the top.
- Lower the kettlebell with control by pushing your hips back.
Recommended sets and reps: 3 sets of 8-12 reps
Best variations: Block kettlebell deadlift, dumbbell deadlifts, resistance band deadlifts, sumo stance deadlifts
Step-ups
Why: Step-ups improve leg strength, stability, and coordination. They reinforce balance and mimic real-life activities like climbing stairs or stepping onto curbs, making daily movement more manageable and safer.
How to do it:
- Stand in front of a sturdy step or box, feet hip-width apart.
- Place one foot on the step and drive through your heel to lift yourself up.
- Bring the other foot up to meet the first, standing tall at the top.
- Step down with control, leading with the same foot.
- Repeat on the other side.
Recommended sets and reps: 3 sets of 10 reps per leg
Best variations: Alternating step-ups, lateral step-ups, dumbbell step-ups
Suitcase Carry
Why: This exercise strengthens your core, grip, and shoulders while improving balance and posture. Carrying a weight in one hand challenges stability and mimics real-world tasks like carrying groceries or a suitcase.
How to do it:
- Stand tall with feet hip-width apart, holding a dumbbell in one hand.
- Brace your core and keep your shoulders level.
- Walk forward with steady, controlled steps.
- Maintain an upright posture without leaning to one side.
- Switch hands and repeat.
Recommended sets and reps: 3 sets of 20-30 steps per side
Best variations: Suitcase carry with marching, standing suitcase holds, Backwards walk suitcase carry
Single-arm Bench Press
Why: This move builds upper-body strength while challenging core stability. Pressing with one arm forces your core to work harder, improving balance and coordination while strengthening the chest, shoulders, and triceps.
How to do it:
- Lie on a bench with feet planted firmly on the floor.
- Hold a dumbbell in one hand, starting with it above your chest.
- Lower the dumbbell slowly until your elbow reaches a 90-degree angle.
- Press the weight back up to the starting position.
- Complete reps on one side before switching arms.
Recommended sets and reps: 3 sets of 8-12 reps per arm
Best variations: Floor press, alternating dumbbell bench press, resistance band press
Jarrod Nobbe, MA, CSCS
