Want to live not just longer—but better? If you're over 65, it's not just about adding years to your life, but adding life to your years. Whether it's traveling, hiking, golfing, or just keeping up with your grandkids, you need strength in order to stay active and independent.
Watch the video below to learn 5 essential strength training exercises for seniors.
Exercise 1: Squat
The squat is one of the best strength training exercises for seniors. It helps with standing up from a chair, getting off the toilet, and bending down safely.
- Stand with a chair behind your and feet hip-width apart and turn your knees slightly outward.
- Sit back like you’re lowering into the chair, keeping your spine neutral and your weight on your heels.
- Drive through your heels to stand back up.
- Do 10–15 reps.
Once it's easy, try a goblet squat by holding a dumbbell in front of your chest.
This adds resistance and helps you stay more upright.
Exercise 2: Deadlift
Deadlifts help you lift things from the ground—like groceries or garden bags—without straining your back.
- Stand close to the weights, hinge at the hips, and keep your spine neutral.
- Grab the weights with a slight bend in your knees.
- Push your hips back, then drive through your heels to stand up.
- Squeeze your glutes at the top.
- Lower back to the starting position and repeat.
Exercise 3: Bent Over Row
Bent over rows strengthen your upper back and arms—important for posture and lifting tasks.
- Start like a deadlift, then hinge forward slightly with weights in hand.
- Pull your shoulder blades together and draw your elbows back toward your sides. Don’t pull past your torso.
- Lower slowly and repeat.
Exercise 4: Overhead Press
The overhead press strengthens your shoulders and arms. It helps with reaching into cabinets or placing items on shelves.
- Sit or stand tall with dumbbells at shoulder height.
- Press upward until your arms are straight overhead. Lower slowly back down.
- Keep your back straight and avoid arching.
- Aim for 8–12 reps.
Exercise 5: Lunge
Lunges help build strength and stability in your hips, thighs, and knees. They also improve balance and walking ability.
Start with a partial lunge by stepping one foot forward and bending both knees slightly.
Keep your back straight. Then push back to your starting position. Repeat on the other leg.
If needed, hold onto a counter or chair for balance. Do this slowly for 1 minute on each side.
Final Thoughts
These five strength training exercises for seniors are safe, effective, and functional. They help you stay strong, active, and independent at any age.
Start with light weights or just your body weight. Focus on form, and increase resistance as you get stronger.
Need Help To Build Strength After 60?
Tap the button below to schedule a 1-on-1 strategy session. We'll put together a game plan to help you regain muscle and strength as quickly as possible.
Exercise 1: Squat
The squat is one of the best strength training exercises for seniors. It helps with standing up from a chair, getting off the toilet, and bending down safely.
- Stand with a chair behind your and feet hip-width apart and turn your knees slightly outward.
- Sit back like you’re lowering into the chair, keeping your spine neutral and your weight on your heels.
- Drive through your heels to stand back up.
- Do 10–15 reps.
Once it's easy, try a goblet squat by holding a dumbbell in front of your chest.
This adds resistance and helps you stay more upright.
Exercise 2: Deadlift
Deadlifts help you lift things from the ground—like groceries or garden bags—without straining your back.
- Stand close to the weights, hinge at the hips, and keep your spine neutral.
- Grab the weights with a slight bend in your knees.
- Push your hips back, then drive through your heels to stand up.
- Squeeze your glutes at the top.
- Lower back to the starting position and repeat.
Exercise 3: Bent Over Row
Bent over rows strengthen your upper back and arms—important for posture and lifting tasks.
- Start like a deadlift, then hinge forward slightly with weights in hand.
- Pull your shoulder blades together and draw your elbows back toward your sides. Don’t pull past your torso.
- Lower slowly and repeat.
Exercise 4: Overhead Press
The overhead press strengthens your shoulders and arms. It helps with reaching into cabinets or placing items on shelves.
- Sit or stand tall with dumbbells at shoulder height.
- Press upward until your arms are straight overhead. Lower slowly back down.
- Keep your back straight and avoid arching.
- Aim for 8–12 reps.
Exercise 5: Lunge
Lunges help build strength and stability in your hips, thighs, and knees. They also improve balance and walking ability.
Start with a partial lunge by stepping one foot forward and bending both knees slightly.
Keep your back straight. Then push back to your starting position. Repeat on the other leg.
If needed, hold onto a counter or chair for balance. Do this slowly for 1 minute on each side.
Final Thoughts
These five strength training exercises for seniors are safe, effective, and functional. They help you stay strong, active, and independent at any age.
Start with light weights or just your body weight. Focus on form, and increase resistance as you get stronger.
Need Help To Build Strength After 60?
Tap the button below to schedule a 1-on-1 strategy session. We'll put together a game plan to help you regain muscle and strength as quickly as possible.
Exercise 1: Squat
The squat is one of the best strength training exercises for seniors. It helps with standing up from a chair, getting off the toilet, and bending down safely.
- Stand with a chair behind your and feet hip-width apart and turn your knees slightly outward.
- Sit back like you’re lowering into the chair, keeping your spine neutral and your weight on your heels.
- Drive through your heels to stand back up.
- Do 10–15 reps.
Once it's easy, try a goblet squat by holding a dumbbell in front of your chest.
This adds resistance and helps you stay more upright.
Exercise 2: Deadlift
Deadlifts help you lift things from the ground—like groceries or garden bags—without straining your back.
- Stand close to the weights, hinge at the hips, and keep your spine neutral.
- Grab the weights with a slight bend in your knees.
- Push your hips back, then drive through your heels to stand up.
- Squeeze your glutes at the top.
- Lower back to the starting position and repeat.
Exercise 3: Bent Over Row
Bent over rows strengthen your upper back and arms—important for posture and lifting tasks.
- Start like a deadlift, then hinge forward slightly with weights in hand.
- Pull your shoulder blades together and draw your elbows back toward your sides. Don’t pull past your torso.
- Lower slowly and repeat.
Exercise 4: Overhead Press
The overhead press strengthens your shoulders and arms. It helps with reaching into cabinets or placing items on shelves.
- Sit or stand tall with dumbbells at shoulder height.
- Press upward until your arms are straight overhead. Lower slowly back down.
- Keep your back straight and avoid arching.
- Aim for 8–12 reps.
Exercise 5: Lunge
Lunges help build strength and stability in your hips, thighs, and knees. They also improve balance and walking ability.
Start with a partial lunge by stepping one foot forward and bending both knees slightly.
Keep your back straight. Then push back to your starting position. Repeat on the other leg.
If needed, hold onto a counter or chair for balance. Do this slowly for 1 minute on each side.
Final Thoughts
These five strength training exercises for seniors are safe, effective, and functional. They help you stay strong, active, and independent at any age.
Start with light weights or just your body weight. Focus on form, and increase resistance as you get stronger.
Need Help To Build Strength After 60?
Tap the button below to schedule a 1-on-1 strategy session. We'll put together a game plan to help you regain muscle and strength as quickly as possible.