Resistance Training for Older Adults: Strength Training in Your 60s, 70s and 80s

Thursday, 5 December 2024

Exercise Advice for Over 50s Fitness Tips & Advice

Page last updated: 18th June 2026

Working out is one of the best things you can do for your overall health, but it becomes even more important as you get older. Resistance training for over 60s can help to maintain your independence, reduce aches and pains, and prevent serious injuries, helping you to enjoy a better quality of life for longer.

Starting strength training over 60 can feel daunting but it doesn't need to be a big event. Even adding in just two home workouts each week that incorporate resistance training exercises can make a big difference to your day to day life, especially if you're a complete beginner.

Read on to learn everything you need about weight training at 60 and older, including why it's so important, strength training tips for seniors, and how to get started safely.

Quick summary

As we age, our bodies begin to lose bone and muscle mass
Strength training helps to prevent and reverse this loss, maintaining independence and protecting against falls
Workouts should include full body exercises that build strength, stability and mobility
Strength training can look different in 60s, 70s, and 80s as goals evolve from building muscle to maintaining mobility and movement

What is resistance training and why does it matter as you age?

Resistance training is important for people of all ages, but especially so for seniors. From around the mid-thirties, our bodies begin to breakdown bone and muscle faster than we can replace it, at a rate of around 1% loss per year for muscle loss and 0.5-1% for bone loss.

Without intervention, age related muscle loss (sarcopenia) accelerates in our 50s, increasing up to 3-5% muscle mass loss each year from our 70s, and bone loss can increase to 3-4% each year for women going through the menopause.

Muscle and bone mass loss has a huge impact on your quality of life and mortality. It limits your mobility and movement and significantly increases your risk of serious falls and your ability to recover from them. Fortunately, bone and muscle loss can be slowed down and even reversed with regular resistance training, helping to preserve your independence, safety, and quality of life as you age.

Benefits of resistance training for over 60s and seniors

Resistance training specifically targets age-related issues like muscle loss and declining bone density. It's the perfect way for seniors to stay active, independent and strong.

Here are just a few of the benefits you can enjoy with a consistent resistance routine:

Stronger muscles: As people get older, they naturally lose muscle. As shown by the National Institute on Aging, resistance training helps rebuild and keep muscles strong. This makes it easier to do everyday activities like carrying shopping or climbing stairs.
Healthier bones: Studies show that it strengthens bones too, lowering the risk of osteoporosis (which makes bones weak and more likely to break).
Better balance: More than one in four older people have a fall each year, with one in 10 falls resulting in a restrictive injury. Stronger muscles mean better balance and coordination, which helps prevent falls.
More energy: Do you ever find the less you do, the more tired you feel? Resistance training can boost overall energy levels and make you feel less tired.
Improved mood: Exercise, including resistance training, releases feel-good chemicals in the brain, making it an excellent mood booster. Studies have shown.) that it's great for tackling stress and depression.
Easier weight control: It helps maintain a healthy weight by building muscle, which burns more calories, even when resting.

Is it safe to start strength training over 60, 70 or 80?

Yes -- not only is resistance training and even lifting weights over 60 safe, but it is also recommended. If you're new to working out or haven't trained in years, it's important to start gradually and build up the volume and intensity of your training:

Begin with bodyweight exercises and work on getting the right technique before moving to weights or resistance bands
If you struggle with balance and stability, try seated exercises or use gym machines that provide support while you get stronger
Choose low impact exercises that protect the joints
Start with 2-3 short workouts a week and increase the duration of the workouts over time

How resistance training changes with age: 60s vs 70s vs 80s

Our motives for resistance training changes as we age. In our twenties, the primary goal might be to look good. In our thirties and forties, it could be to feel good. Even as we approach our 60s and beyond, the main goal can change:

60s

Muscle and bone loss begins to accelerate after our 50s, which means lifting weights over 60 is a good time to focus on preventing and reversing muscle loss and bone loss. The best way to do this is to perform exercises at a moderate to hard intensity for 8-12 reps, working on building up to heavy weights over time.

Choose: full body compound exercises like squats, chest presses, shoulder presses, deadlifts

70s

The primary focus of strength exercises for the over 70s should be preserving muscle mass while improving functional strength, mobility, and balance. This will help to maintain your independence and protect against falls.

Choose: single limb exercises like lunges, functional core exercises like farmers carries, using full range of motion

80s

Strength training at 80 and above should be aimed at maintaining independence and reducing risk of falls. Strength training exercises for seniors may need to be adapted to joint and muscular issues.

Choose: low impact, moderate intensity exercises that support daily movement such as chair squats, supported rows, standing marches

Best resistance training exercises for older adults

The best strength training exercises for seniors are full body functional exercises that build strength, stability, mobility, and balance. This combination translates to easier day to day movement and protection against injuries.

Beginner exercises

Bodyweight squats
Standing marches
Wall push ups
Seated ab exercises
Seated row machine
Chest press machine
Glute bridges

Intermediate exercises

Resistance training workouts for beginners over 60

We've put together some resistance workout options below that are perfect for older adults looking to maintain strength. These plans are gentle, yet effective, aimed to target the needs of seniors while keeping your workout safe and injury-free.

You'll ideally need a set of resistance bands or light dumbbells. If you don't have these, a pair of tights, a towel or a belt can work in place of the bands, while, a water bottle, book or can of beans or soup can replace the dumbbells.

If you find that bearing any weight is a struggle, simply start with body weight, working through the movements in a controlled way to build strength.

Workout plan 1: low impact resistance exercises

This workout is designed to be gentle on the joints while still building strength and improving mobility. Perfect for beginners or those with joint pain, it focuses on controlled movements to safely engage key muscle groups.

Duration: ~20-25 minutes

Equipment: Resistance bands or light dumbbells

Warm up: seated or standing shoulder rolls

Roll shoulders forward and backwards slowly.
Perform for 1-2 minutes.

Wall push-ups (chest & arms)

Stand facing a wall, hands placed on the wall shoulder-width apart.
Lower your body towards the wall by bending your elbows, then push back to standing.
Perform 10-15 reps.

Resistance band bicep curls (arms)

Sit or stand, placing the middle of a long resistance band under your feet and holding each end in your hands.
With your palms facing upwards, curl your hands toward your shoulders, then lower.
Perform 12-15 reps.

Side-lying leg lifts (hips & outer thighs)

Lie on your side, supporting your head with your hand.
Keeping your toes facing forward and legs straight, raise the top leg to about a 45-degree angle. Hold briefly, then lower.
Perform 12 reps per side.

Seated calf raises (lower legs)

Sit with your feet flat on the floor and knees together.
Lift your heels as high as possible so your toes are pointed, then lower.
Perform 15-20 reps.

Bird dog (modified) (core & balance)

Perform on your hands and knees or standing with one hand on a sturdy surface.
Extend one arm forward while simultaneously stretching the opposite leg backwards, keeping both straight and aligned with your body.
Perform 10 reps per side.

Cool down: chest opener stretch

Clasp hands behind your back and gently lift them.
Hold for 15-20 seconds.

Workoutplan 2: full body resistance exercises for key muscle groups

Target your core muscle groups with this workout, designed to build functional strength for daily activities. Each exercise focuses on a specific area, helping to improve balance, posture, and overall body strength.

Duration: ~25 minutes

Equipment: Resistance bands or light dumbbells

Warm up: seated knee marches

Sit tall and march your legs while swinging your arms.
Perform for 2 minutes.

Seated chest press (chest & shoulders)

Loop a resistance band behind your back, with each hand holding onto the ends and fists facing the floor. Alternatively, you can hold light weights.
Push your arms forward until nearly straight, then return.
Perform 12-15 reps.

Seated row (upper back)

Loop a resistance band around your feet.
With your arms straight down at your sides, hold the ends of the band so it's tight. Or use light weights.
With your fists facing into your body, pull your hands upwards toward your waist, squeezing your shoulder blades together.
Gently lower back to the starting position.
Perform 12 reps.

Leg extension (quads)

Straighten one leg, hold briefly, then lower.
Add ankle weights if desired.
Perform 12 reps per leg.

Hip abduction (hips & outer thighs)

Tie or place a resistance band around your thighs.
Keeping your feet together, push your knees outward, then return.
Perform 15 reps.

Seated overhead press (shoulders & arms)

Hold dumbbells or loop a resistance band under your seat or bottom.
Hold each end of the band firmly with hands at shoulder height and palms facing forward.
Push both arms upwards until fully extended, then lower to shoulder height.
Perform 12-15 reps.

Cool down: seated side stretch

Sit tall on a sturdy chair with feet flat on the floor, hip-width apart.
Raise one arm overhead, keeping it straight, and gently lean to the side.
Repeat with the other arm.
Hold for 15 seconds per side.

Workout plan 3: fully seated resistance training

This seated workout is ideal if you prefer a stable position or need to avoid standing exercises. It strengthens the entire body while minimising strain, making it safe and accessible for everyone.

Duration: ~20-25 minutes

Equipment: Resistance bands, light dumbbells, or none

Warm up: seated arm circles

Sit tall and extend your arms out to the sides at shoulder height.
Make small circles forward, then backwards.
Perform for 1-2 minutes.

Seated shoulder press (shoulders & arms)

Hold light dumbbells or a resistance band anchored under your feet or chair.
With palms facing forward, push both arms straight overhead, then lower.
Perform 12 reps.

Seated side twists (core & obliques)

Sit tall with a light weight or ball held at chest level.
Keeping your hips stable, twist your torso gently to each side, engaging your core.
Perform 10 reps per side.

Seated leg press (quads & hamstrings)

Loop a resistance band around the ball of one foot and hold the ends securely.
Push your foot forward, straightening your leg fully as if pressing an accelerator pedal, then return.
Perform 12 reps per leg.

Seated bicep curls (arms)

Sit tall, holding dumbbells or the ends of a resistance band that's anchored under your feet.
Start with arms at your sides, palms facing up.
Keeping your elbows close to your body, curl your hands toward your shoulders, then lower.
Perform 12 reps.

Seated back rows (upper back)

Loop a resistance band around your feet, holding the ends with both hands down by your sides.
Pull the band toward your waist, squeezing your shoulder blades together.
Perform 12 reps.

Seated calf raises (lower legs)

Sit with feet flat on the floor. Lift your heels off the floor as high as possible, hold briefly, then lower back down.
Perform 15-20 reps.

Cool Down: neck stretches

Sit tall and gently tilt your head to each side, bringing your ear towards your shoulder. Hold for 15 seconds per side.

How to start a resistance training programme for seniors

If you have any major health concerns then it's worth speaking to your healthcare provider to make sure the exercises are suitable for your health and fitness level.

Start with light weights or resistance bands to keep the movements manageable and avoid strain. Perform 1 to 2 sets of 8 to 12 repetitions for each exercise, focusing on proper form and slow, controlled movements. By performing each exercise slowly and carefully, you'll benefit more from them and are less likely to injure yourself.

As your strength improves, gradually increase the weight or resistance and the number of repetitions. Aim to complete 2 to 3 resistance training sessions per week to see steady progress and maintain your strength over time.

Always warm up with dynamic stretches or light movement before every workout. Then, make sure to cool down with some static stretches afterwards. This will help prevent your muscles from aching after exercise and help to prevent injury.

How to build progress and increase difficulty level

While you may be keen to lift heavier weights as quickly as possible, it's important to focus on performing each exercise correctly. If you increase the difficulty level too quickly, you could cause an injury and slow your progress down.

Beginners should start with bodyweight exercises, resistance bands and light weights, like in the workout plans provided above. Focus on perfecting each movement and gradually building strength. If you start to find these movements too easy, you can increase the weights, or use a heavier strength resistance band. You can also increase the number of reps and sets you do for each exercise

If you're ready to progress beyond weights and bands, you could focus your workouts more on free weights or weight machines, either in the gym or at home. Check out our gym machine workout for beginners or this beginner's guide to training with free weights for more on these.

Common mistakes to avoid when resistance training as an older adult

Strength training has incredible benefits for seniors but should be conducted carefully to avoid injury. Some common mistakes to avoid include:

Lifting too heavy: It's important to work your way up to heavy weights, rather than jumping in straight in the deep end. Choose exercises and weights that you find challenging but can complete with good form for your desired rep range.
Lifting too light: While lifting too heavy runs the risk of injury, going too light and avoiding increasing the weight stalls progress and prevents you from getting smaller.
Training 'mirror muscles': It can be tempting to focus on the most obvious muscles like arms and chest but doing so will not build the functional strength and stability needed for long term quality of life.
Neglecting warm ups and cool downs: Spending time properly warming up and cooling down helps to prevent injuries and improve mobility.

Can resistance training help with specific conditions?

In addition to combating age related muscle and bone loss, strength training can help to protect against conditions commonly associated with aging such as:

Osteoporosis: regular strength training stresses the bones and stimulates the body to build new bone, helping to protect against and reverse osteoporosis.
Type 2 diabetes: resistance training improves insulin sensitivity and decreases inflammation, helping to manage type 2 diabetes.
Heart disease: strength trainingimproves blood pressure and decreases insulin resistance while improving body composition which helps to protect against cardiovascular diseases.
Arthritis: strengthening the muscles that support the joints improves pain and mobility.

FAQs on resistance training for older adults

Is it too late to start strength training at 70 or 80?

No -- it is never too late to start strength training. While it is better to begin strength training early on and continue as you age, starting at any age can help to reverse muscle and bone loss and improve strength, stability, and mobility.

Can seniors exercise too much?

Seniors should aim to be active every day to help maintain mobility and movement. However, you should avoid doing high intensity exercise every day to allow your body to thoroughly recover. A good aim is strength training 2-4 times a week with cardio, balance and mobility work done on rest days.

What is the best resistance training for over 60s?

The best resistance training for over 60s is full body, functional exercises that build functional strength, balance and stability to translate to better daily movement.

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How many times a week should seniors do resistance training?

Seniors should strength train 2-4 times a week, working each muscle group at least twice a week.

Can resistance training help prevent falls in older adults?

Yes -- resistance training improves strength and stability and helps to prevent falls in older adults. An increase in bone and muscle mass can also mean that falls are less fatal when they do occur, as the bones are less fragile and likely to break.

What is the difference between resistance training and strength training?

Strength training is a type of resistance training that uses external force to build strength and muscle mass. Resistance training refers to any training that uses resistance to build strength, including bodyweight.

Should older adults lift heavy weights or stick to light weights?

Seniors should lift weights that are challenging to improve strength and stability. However, most people are unlikely to lift as heavy weights in their 80s as they did in their 50s. As the body changes, focusing on functional movements, balance, and mobility becomes more important than focusing on lifting heavy weights.

Can resistance training help with weight loss over 60?

Resistance training can assist with weight loss by improving body composition and increasing the number of calories you burn each day. However, the best way to achieve weight loss is by creating a calorie deficit in your diet.

Looking for more inspiration?

Check out some of our guides for seniors below to discover more ways to stay fit and healthy:

Getting started on fitness in your older years can sometimes feel intimidating, but there's plenty of help available for you if you're a PureGym member. One of our expert personal trainers will be able to show you a range of workouts and exercises to best suit your body and your goals.

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