Strength training is one of the most important things you can do for your health at any age, but particularly as you get older. That’s because after the age of 30, you gradually start to lose muscle mass and bone density, unless you’re actively building them.
It’s particularly important for women, who are four times as likely to experience osteoporosis—which causes weak, fragile bones—as their male counterparts, making strength training for bone health crucial too.
Tamika Harden, a personal trainer with more than 20 years of experience, has shared a strength training workout that can help beginners get started rebuilding muscle and bone density.
“This workout is designed for women over 60 who want to improve strength, balance, mobility and confidence with movement,” she says. “It is beginner-friendly and can be performed at home with minimal equipment.”
Harden recommends completing this workout three to five times a week. “Most people can expect noticeable improvements in energy, balance, and functional strength within four to six weeks of consistent practice,” she says.
All you need is a pair of light dumbbells and a sturdy chair.
1. Sit-to-stand
Time: 45sec
- Sit on a chair, close to the edge of the seat.
- Lean your chest forward over your knees.
- Press through your feet to stand.
- Push your hips back and bend your knees to lower into the chair with control.
2. March in place
Time: 45sec
- Stand, holding on to a chair or wall for support if needed.
- Engage your core.
- Lift your right knee to hip height with control.
- Return your right foot to the floor, then repeat on the other side.
- Continue, maintaining an upright posture and, if not holding onto something for support, let your arms swing naturally.
3. Wall push-up
Time: 45sec
- Stand facing a wall about an arm’s length away.
- Place your hands on the wall roughly shoulder-width apart at shoulder height.
- Engage your core.
- Bend your elbows and lower your chest toward the wall.
- Press back to the starting position.
4. Standing side-leg raise
Time: 45sec
- Stand with your feet hip-width apart with a chair in front of you for support.
- Raise one leg out to the side, as high as comfortable while keeping the rest of your body still.
- Pause briefly, then lower it with control and repeat on the other side.
5. Seated shoulder press
Time: 45sec
- Sit holding light dumbbells in each hand by your shoulders, palms facing forward.
- Engage your core.
- Press the weights overhead.
- Pause, then slowly lower the dumbbells to your shoulders.
6. Heel-to-toe balance walk
Time: 45sec
- Stand with some space to walk in front of you.
- Walk in a straight line, as though on a tightrope, placing the heel of one foot directly in front of the toes of the other.
- Move slowly with control to maintain your balance.