Strength training becomes more important than ever as you get older. That's because we naturally lose muscle with age, which can lead to aches and pains, and increase your risk of injury, making something you take for granted, like walking, an uncomfortable experience.
Plus, the more muscle mass you have, the better your metabolic health, which in turn has a positive effect on blood pressure and weight management.
The good news is that you don’t need to pay for an expensive workout class or even a gym membership to build muscular strength. Samantha Bilby, founder of Bloom Flourish Fitness and a certified personal trainer who regularly trains people in their 60s, says strength workouts can be very simple.
Article continues below“We use dumbbells or bodyweight exercises,” she says. “I’m a firm believer that you don’t need a ton of time, space or equipment to get in a great workout that you also enjoy.”
Bilby has helped her clients reduce back pain and stay on their feet for longer without discomfort through her strength training programs.
Here’s her 20-minute dumbbell workout designed for building functional strength in your 60s.
1. March in place
Time: 2min
Use this move as your warm-up to raise your heart rate and prepare your muscles for the exercises ahead.
- Stand with your feet hip-distance apart.
- Raise one knee to hip height.
- Return to the start, then repeat on the other side.
- Continue, alternating sides with each rep.
“Put on some of your favorite tunes and march to the beat,” says Bilby. “This gets the body moving and the heart rate up so that you are ready for the workout.”
2. Single-arm single-leg shoulder press
Sets: 3 Reps: 10 each side
- Stand with your feet hip-width apart, holding a dumbbell in your right hand by your right shoulder.
- Raise your left knee to hip height, and bend it to 90°.
- Use your free hand to hold on to a chair or wall for support if needed.
- Extend your arm straight up to press the dumbbell overhead.
- Lower it slowly to shoulder height.
- Complete all the repetitions on one side, then switch sides.
“The ability to stay balanced is essential as we age,” Bilby explains.
“It helps to prevent falls and allows you to move more freely throughout your day. Shoulder presses also help you to lift items overhead.”
3. Goblet squat to chair
Sets: 3 Reps: 10
- Stand with a chair behind you, feet hip-distance apart and toes slightly turned out.
- Hold a dumbbell in both hands at your chest.
- Push your hips back and bend your knees to lower slowly onto the seat.
- Push through your heels to extend your knees and hips to stand upright.
“The ability to sit and stand without the use of your hands is a great tool as you age,” says Bilby.
4. Single-arm supported row
Sets: 3 Reps: 10 each side
- Stand behind a chair, holding a dumbbell in your left hand.
- Place your right hand on the back of the chair and hinge your torso forward from your hips.
- Step your left foot back so you’re in a stable, staggered stance, with a slight bend in your right knee.
- Pull the dumbbell to your hips, keeping your elbow tucked to your side and your torso still.
- Lower the dumbbell with control.
- Complete all your repetitions on one side, then switch sides.
Rows will help you build strength in your back, which becomes an essential asset as you age to maintain independence. “Having a strong back is essential for bending, lifting, walking and preventing falls,” says Bilby.
5. Standing rotational punch
Sets: 3 Time: 30sec
- Stand with your feet hip-distance apart.
- Tuck your elbows to your ribs and raise your fists in front of your face.
- Rotate your torso to one side and extend one arm out to punch the air.
- Return to your starting position and repeat on the other side.
- Continue rotating and air punching side to side.
“This is a great standing core exercise—and it’s also really fun,” Bilby says. “The best workout is the one that you enjoy!”
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