20-Minute Strength Workout for Adults Over 60
A simple resistance circuit that builds the muscle that helps you stay independent.
20-Minute Strength Workout follow-along
Coach CC's video will be embedded here.
Follow-along video coming soon. Press play and move with Coach CC.
- Duration
- 20 minutes
- Level
- Build Strength
- Equipment
- Chair, optional resistance band
- Best for
- Building muscle and strength after 60
- Position
- Standing
What's In This Workout?
- 1Wall Push-Up, 10 reps
- 2Supported Squat, 10 reps
- 3Seated Row with band, 12 reps
- 4Standing March, 1 min
- 5Calf Raise, 12 reps
- 6Sit-to-Stand, 10 reps
Before You Begin
- Move at your own pace. There is no rush. Pause the video anytime.
- Use a sturdy chair or a wall for support when you need it.
- Take a break whenever you need one. Rest is part of the workout.
- If you feel sharp pain, dizziness, or chest discomfort, stop and check with your doctor.
Modifications
Every movement in this workout has an easier option. Sit instead of stand, use a chair or wall for support, and reduce your range of motion. Do what feels steady and comfortable today. You can build from there.
Download the Large-Print Workout
Large-Print PDF (coming soon)
A printable version of this workout in large, easy-to-read type.
Safety note: This workout is general fitness guidance. If you have a health condition, recent surgery, or concerns about exercise, check with your doctor before starting.
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Not Sure Which Exercises Are Right for You?
Take the free After 60 Fitness Score to find your best starting path.
Want a Structured Plan?
Strong Start is an 8 to 12 week at-home program that builds on workouts like this one.