Strength Training After 60
Muscle is one of the most important things you can keep as you get older. After 60, strength training helps you stay independent, move with less difficulty, and protect your joints. You can start at home with little or no equipment.
Why strength matters
Muscle supports every daily movement: standing, walking, lifting, and getting up from a chair.
It is never too late
Adults well into their 70s and 80s build real strength with consistent, simple work.
Start simple
Bodyweight and chair-based movements build a strong foundation before you add weights.
Three Strength Starting Paths
Supported Start
Begin seated and supported
For someone who benefits from mostly seated or supported exercise. A gentle, confidence-building place to begin.
Stand Strong
Move on your feet, with support
For someone who can exercise standing but likes having stability, simple movements, and support options nearby.
Build Strength
Progress your strength
For someone ready for more progressive resistance training and a structured strength routine.
Strength Exercises to Try
Sit-to-Stand
Builds the leg strength you use every time you get up from a chair.
Wall Push-Up
Strengthens your chest and arms with safe, controlled pressure.
Seated Row
Strengthens your back and helps you sit and stand taller.
Seated Knee Extension
Wakes up and strengthens the front of your thighs.
Calf Raise
Strengthens your lower legs for stronger walking and push-off.
Supported Squat
A guided squat that builds leg and hip strength safely.
Want a Structured Plan?
Strong Start is an 8 to 12 week at-home strength and movement program that starts you at the right level.
Not Sure Which Exercises Are Right for You?
Take the free After 60 Fitness Score to find your best starting path.