Fit at 60: Exercise routines to stay in shape at any age (2023)

The question

There are many men and women over 60 who are trying to build their bodies or just become more active and healthier. Along with maintaining or building a great physique, recovery and proper technique are now even more important.

What is the best workout for people over 60? Be specific.

How does an exercise routine for someone over 60 differ from someone younger?

What are some good dietary supplements for people over 60?

Show your knowledge to the world!

the winners

  1. Soundcheck129show profile
  2. Steveiron-Bombeshow profile

1st place: Klangtest129

See this author's BodySpaceHere.

There are many men and women over 60 who are trying to build their bodies or just become more active and healthier. Along with maintaining or building a great physique, recovery and proper technique are now even more important.

Exercise is important at any age, and staying active as you age is a great way to promote longer, healthier lives and prevent injury. More and more seniors are participating in a variety of activities from athletics to aerobics, proving that you don't have to be young to play hardball and have fun.

What is the best workout for people over 60?

Of course, older adults participate in different exercises than younger adults and teenagers. While no one wants to be heard saying they can't do something, certain movements are unsuitable for older adults and age needs to be considered.

Before beginning any exercise plan, it is important to consult a doctor who knows your personal medical history. This advice applies to exercise enthusiasts of all ages. However, since older adults are at greater risk for medical problems like osteoporosis and arthritis, this is a crucial first step.

After receiving authorization, one may not be sure where to begin. Luckily she isACSMprovides some general guidelines for exercise programs designed specifically for older adults.

The main recommendation is that you get at least 30 minutes of "moderate physical activity" most days of the week. And while it may seem like an odd priority, strength training should be the main focus as it prevents the loss of bone and muscle mass. In addition, flexibility and functional movements (which mimic everyday activities) are important.

In this sample plan, there are four days of cardiovascular activity and two days of strength training. If you experience discomfort or pain during the activity, stop immediately and seek advice from a trainer or doctor. Also, make sure you have water nearby at all times.

cardiovascular activity

Before beginning the session, it's important to do some stretching to warm up. This reduces the risk of muscle strain and improves flexibility, a key concern of exercise programs for older adults. Remember not to "jump" or overstretch as this will only aggravate the muscles. Some good stretches include: tricep stretches, seated twists, toe taps, standing bicep stretches, and spinal stretches.

Once the track is over, it's time to get the party started! When it comes to cardiovascular activity, it's not the type of exercise itself that's important, but the intensity.

ACSMrecommends working at a level that's "hard enough to get your heart rate up and work up a sweat" but still allows you to "keep a conversation going." This ensures that the body is stimulated, but not so intensely that there is a risk of overexertion.

(Video) Over 60 ? Do these 5 exercises DAILY Before it's too LATE

The activity options are practically limitless: do what you like best. As there are four days of cardio, variety can be built in - this is a great way to keep things fresh, fun and not feel burned out or bored. Some great activities for seniors include:

  • aerobic
  • Nadar
  • Go
  • Run
  • Cycling (indoors or outdoors)
  • water aerobics
  • Aerobic
  • rowing machine

All of these activities can be made more fun by involving family and friends, or by doing them while reading a book or magazine or watching TV. Before you know it, 30 minutes have passed.


Again, stretching is essential before you start exercising. Ensuring joints and muscles move comfortably can help prevent injury, and warming up muscles before exercise makes them less susceptible to strain. Bodybuilding should be done twice a week in sessions of 20 to 45 minutes. In addition, the same moderate intensity should be aimed for.

Since hypertrophy and maximum strength production are unlikely to be goals for people over 60, free weights and muscle specialization won't be necessary. Instead, one or two exercises should be performed for each of the following muscle groups: legs, back, shoulders, arms, chest, and abdomen. Two sets of 8 to 10 repetitions should be sufficient for each exercise. In addition, the focus should be on functional movements.

A training example would look like this:

Tag 1


Sumo squats with dumbbells

2 sets, 8-10 reps

(Video) Fit at 58! My Diet + Exercise Routine!

+ 7 additional exercises

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Click here to print a transcript of soundcheck129's first day of training.

Tag 2

  • Push-ups: 2 sets of 8 to 15 repetitions
  • Lat Pulldown: 2 sets of 8-10 reps
  • Dumbbell lunges: 2 sets of 8-10 reps (for both legs)
  • Hyperextensions: 2 sets of 8-10 reps
  • Ab Machine: 2 sets of 8-10 reps
  • Cable Rows: 2 sets of 8 to 10 reps
  • Leg Press: 2 sets of 8 to 10 reps
  • Incline Press: 2 sets of 8-10 reps

Click here to print the 129 Sound Check Day 2 Training Log.

To avoid overexertion, strength training should not be performed on consecutive days. As with cardio, bringing friends and family along is a great way to make the experience more enjoyable and more likely to continue.

How is an exercise program different from someone over 60?

Obviously, age matters when it comes to physical activity, especially in a potentially demanding environment like the weight room. An important difference lies in the frequency of training.

While teenagers can handle three days of weightlifting per week with seven days of cardio, for older adults this is unrealistic and likely to result in injury.

(Video) 5 Exercises for Seniors to Lose Belly Fat

Training duration also varies, with older adults training about 1/3 to 1/2 the time that a younger athlete would. Intensity also varies, as more delicate joints and less conditioned lungs and other muscles are potential problems for older adults.

The exercises themselves have some differences. While free weights are often preferred by gym goers and exercise enthusiasts, machines are preferred by older adults.

Using machines will help maintain proper form as the movement will be assisted. Also, the movements of the machine don't rely as heavily on muscle stabilization, which is important since older adults can be a bit deconditioned and the muscles haven't developed enough for complex free weight movements.

Finally, the selection of exercises for seniors is specialized. Functional movements are key, as are exercises that target more than one muscle. Because few lifting exercises are performed, isolation exercises would be ineffective and therefore inappropriate.

What are some good dietary supplements for people over 60?

Although younger athletes should theoretically be healthier, most supplements are aimed at them. However, older adults can find many supplements that meet their needs. Some possibilities are:


multivitaminThey're recommended almost everywhere, and the over-60s are no exception. Because older adults have lower calorie needs than younger athletes, it can be difficult for them to get enough nutrients from their daily meals. A solid multivitamin fills in the gaps and boosts your immune system and overall health.

fish oil

sufficient intake offatty acidsMaintaining good health is important, and a reduced-calorie diet may not have adequate amounts. Fats also protect joints and organs, which are vital to an active lifestyle. Eating healthy fats has also been linked to a reduction in Alzheimer's disease and other mental disorders.[2]

Supplement to joint care

Because well-functioning joints are essential for movement, aSupplement to joint careit is highly recommended. So older adults have decades of gravity wear on their jointstaking glucosamine, a component of cartilage, would be a wise choice.


This is a powerful hormone that produces estrogen and testosterone.DHEAIt is often said that its use "reduces the effects of aging", stimulates the immune system, contributes to the development of muscle mass and improves memory. Who couldn't use an addition like this?

  1. Physical Activity Guidelines. American College of Sports Medicine, 2007.
  2. The human brain - fats. Franklin Institute, 2004.

2nd Place: Steveiron Pump

See this author's BodySpaceHere.

Healthy training (over 60 years)

By the age of 60, the body is no longer able to build large amounts of new muscle. Most of the time, muscle tissue that is already there can increase in size, but the total amount is unlikely to increase. Recovery is also much slower due to reduced nutrient absorption.

The body also begins to fall into a fragile state where joint injuries are common and recovery takes a long time and full recovery is often not possible. Any injury after the age of 60 is likely to be fairly serious.

The main goal of training should be to increase strength and reduce the risk of diseases (especially heart disease). So a workout should just be about getting the blood flowing and building some strength without causing serious injury.

training schedule

The first step in creating an exercise plan when you are over 60 is to understand the condition of your body. A 60-year-old man who has been sedentary his whole life will obviously be in a different situation than a former marathon runner. It's also important to recognize previous joint injuries and try to minimize stress on those joints.

Exercises to avoid:

  • I wonder *
  • Supino*
  • Free weight squats
  • own weight
  • Pulling or pushing movements behind the head*
  • High Impact Cardio oder Plyometrie
  • High risk of shoulder injuries

*High risk of shoulder injury.

The best overall workout would be a simple circuit workout that includes lifting movements that allow for easy weight control and reduce the risk of injury.

(Video) Fitness After 60: How I Exercise and Stay in Shape in My Mid 60s

The general format is to create a full body workout where you transition from one exercise to the next. High rep exercises are also necessary to increase strength and minimize the risk of injury. Since this is a full body workout, try to focus on compound movements that involve many different parts of the body. A workout should look like this:

  • 5-minute, low-intensity, low-impact cardiovascular warm-up. Use a recumbent elliptical trainer or walk on a treadmill.

After warming up, begin your workout with a series of compound upper body movements. After that, continue with a lower body movement and finish with some core exercises.

The final part of the workout is getting back on the cardio machines to keep the blood flowing and the calories burned. 10-15 minutes of cardio post-workout is enough. This cardio should be of low to moderate intensity.

Here is the training:

5 minute cardio warm up

upper body

  • Dumbbell Bench Press: (rotate arms at end of movement) 10-20 reps
  • Push-ups: 10-20 reps
  • Triceps Extension: 10-20 reps
  • Dumbbell Bicep Curls: 10-20 reps

Note: only complete the loop again if you feel you can handle it.

Click here for a printable upper body workout log from steveironpump.

slow body

  • Leg Press: 10-20 reps
  • Calf: 10-20 reps
  • Leg Extensions: 10-20 reps
  • Hamstrings: 10-20 reps

Note: only complete the loop again if you feel you can handle it.

Click here for a printable log of steveironpump's lower body workout.


  • Abdominal Ball Exercise: to muscle failure
  • Leg raises: to failure

Note: only complete the loop again if you feel you can handle it.

Click here to print a recording of steveironpump's Basic Training.

Post-workout cardio

A workout should not last longer than 45 minutes.

Just do a cycle the first time you train to see where your condition is. The average person will only be able to complete one cycle. If you run out of energy and feel dizzy, stop and rest. Only continue at this point if your body is normal and regulated. Otherwise call it one day and go home.

Try to exercise 2 days a week and walk some of the days between workouts.

What are some good dietary supplements for people over 60?

Glucosamine,MSM,Chondroitinand collagen are good supplements that promote joint health. If you are over 60, you should consume as many of these nutrients as possible to protect your joints. Some supplements contain all four.

Make sure you exercise carefully and don't overexert yourself if you have joint pain or are uncomfortable. At 60 you want to get a good workout while protecting your body.

Supplementing protein shakes is unnecessary and pointless. At this age, the body cannot easily digest and absorb proteins, resulting in excess body wasting and weight gain due to supplementation.

(Video) 5 Exercises All Seniors Should Do Daily


How can a 60 year old stay in shape? ›

  1. Exercise 20 to 30 minutes on most days. A combination of aerobic (walking, swimming) and strength training (weights) is best. ...
  2. Exercise with a partner. This makes exercising more fun and it's social. ...
  3. If you don't like to walk, consider other activities. Try gardening, dancing, fishing, tai chi, or yoga.
Apr 7, 2022

Can you get a toned body at 60? ›

Yes, you can put on lean muscle mass as you age,” said personal trainer Jennifer Oestreich, supervisor of the Wellness Center at Mariners Hospital, which offers fitness memberships, group classes, personal training and other wellness activities to the Upper Keys community.

How many times a week should a 60 year old lift weights? ›

Here is what works, according to an analysis of 25 studies involving people 60 and older, with an average age of 70: Exercisers should have two sessions of machine-weight training per week, with a training intensity of 70 to 79 percent of their “one-rep max” — the maximum load that they could fully lift if they were ...

How to lose body fat at age 60? ›

5 Tips To Lose Weight After 60
  1. Keep Exercising. Exercise is a continuously effective way to lose weight. ...
  2. Eat Smaller Meals More Often. A tried and true method of losing weight is consuming fewer calories. ...
  3. Hydrate Often. ...
  4. Cut Carbs and Extra Sugars. ...
  5. Manage Stress and Sleep Schedule.
Jun 24, 2022

How can I tone my tummy at 60? ›

In order to flatten your belly in your senior years, you'll need a multi-pronged health approach that includes a healthy diet, regular cardiovascular exercise to burn calories and strength training exercises to tone the underlying abdominal muscles.

Why is it harder to stay in shape as you get older? ›

Why is it harder to lose weight as you get older? As you get older you lose muscle. This has a bigger impact than simply losing muscle definition and tone. Muscle actually burns more calories than fat, so having less muscle means it's harder to use the calories you're eating.

How do you stay lean as you get older? ›

Tips to age gracefully

Eating a diet rich in fresh fruits, vegetables, whole grains and the right amounts of healthy fats and other nutrients. Getting regular exercise. Limiting alcohol use. Quitting smoking and other tobacco products.

What is the best cardio for a 60 year old? ›

For people in the 60- to 80-year-old age group, Dr. Baggish recommends an 80–20 split between moderate aerobic activity and resistance exercise. Moderate aerobic exercise can be anything from brisk walking to cycling, dance, or a Zumba class.

Should over 60 do weights or cardio? ›

Lifting weights is better than cardio for preserving lean muscle mass as you age due to its anabolic nature. Cardio can cause a decrease in lean muscle mass in older athletes due to its catabolic nature.

Should seniors lift heavy or light weights? ›

Seniors should lift light weights to start with and then progress to heavier weights over time. Lifting heavy weights is safe and recommended for seniors as it helps to improve strength. Strength is lost as you get older but it can be slowed down and even reversed if you haven't been lifting weights regularly.

How long does it take to build muscle after 60? ›

Though you might not see improvement in days, you likely will in weeks. For example, one German review found measurable increases in muscle size occur in as little as six to nine weeks of consistent strength training in adults older than 60.

What foods should you avoid after 60? ›

Unpasteurized milk and dairy products, fried foods, high-sodium foods, and certain raw produce are among the foods to avoid or limit at any age. If a limited income makes it difficult for an older adult to afford healthy foods, there are several food assistance programs available to help.

Can a saggy stomach be toned? ›

Any workouts that build muscle mass or tighten muscles — especially around the stomach — can reduce the appearance of loose skin. Try incorporating exercises two to three times per week, including: Weight training. Resistance training.

Can a 60 year old woman get a flat stomach? ›

Diet, Nutrition, and Exercise

Diet can be a very effective way for seniors to lose belly fat. You might not ever get to have six-pack abs, but you can significantly reduce your weight and improve your health with a good diet and nutrition plan.

Can you tighten a flabby stomach? ›

Resistance and strength training exercises such as squats, planks, leg raises, deadlifts, and bicycle crunches help you create a defined belly area. Tighten your belly skin with massages and scrubs. Regularly massage the skin on your stomach with oils that promote the formation of new collagen in your body.

What age do most people get out of shape? ›

The human body is made up of fat tissue, lean tissue (muscles and organs), bones, and water. After age 30, people tend to lose lean tissue.

At what age does physical decline begin? ›

New study says decline begins in our 50s

Researchers with Duke University's School of Medicine suggest that physical decline begins in the decade of the 50s and worsens as we age, especially for those who don't exercise.

At what age is it too late to get in shape? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

Should you eat smaller meals as you get older? ›

Reducing caloric intake is better for the body in general. Anything that reduces blood sugar levels can help to avoid diabetes. Now we know that it may also improve aging, which is certainly an added benefit. The easiest way to reduce calories is to reduce portion sizes.

What should a 60 year old woman eat? ›

Older adults' unique nutrition needs

Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.

At what age do females gain the most weight? ›

Epidemiologists have observed that the average person typically puts on 1 to 2 pounds a year from early adulthood through middle age. The CDC's numbers show that much of the increase is concentrated in the 20s, for men and women.

How far should a 70 year old walk every day? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

Can exercise slow down aging? ›

Anti-Aging Cardio Workout

The Brigham Young University study found that people who ran 30 to 40 minutes at high intensity five days a week were consistently biologically younger than those who followed more moderate exercise programs, or who led sedentary lifestyles.

How do you stay in shape in your 70s? ›

The Best Exercises for Seniors
  • Water aerobics. In the past years, water aerobics have become an extremely popular form of exercise among all ages, but in particular to seniors. ...
  • Chair yoga. ...
  • Resistance band workouts. ...
  • Pilates. ...
  • Walking. ...
  • Body weight workouts. ...
  • Dumbbell strength training.

What is the best strength training for a 60 year old woman? ›

Several specific strength training exercises are beneficial for a 60-something woman, but we suggest focusing on these 5 impactful exercises: Leg Press, Chest Press, Lat Pulldown, Leg Curl & Abdominals.

What is the best aerobic exercise for a 60 year old woman? ›

Cardio for 60-year-old Woman

If you're looking to build more low impact cardio exercises into your fitness regime, the following activities may be suitable: Brisk walking, Swimming, Cycling.

Will I lose weight if I do 60 minutes of cardio a day? ›

Even if you don't cut back on your calorie consumption, a half hour of cardio exercise a day could result in losing at least a pound a month (one pound equals about 3,500 calories). Exercising more frequently and making dietary changes could result in even greater weight loss.

Is it better to do more cardio or weights? ›

Ultimately for overall health, cardio is the best form of exercise as compared to weight training, which is great for more specific fitness goals.

Is it better to start with cardio or weights? ›

If you want to increase your endurance, do cardio before weights. If you want to build muscle strength, do weights before cardio. If you want to improve your overall fitness, you can do either cardio or weights first.

What is better to do cardio or weights first? ›

The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.

How many reps should seniors do? ›

Generally, working up to doing 8 to 12 repetitions and two to three sets is recommended, although you can get stronger from just doing a single set. Start with an easier weight and more reps, and gradually work up to more resistance and fewer reps.

Do older people take longer to recover from exercise? ›

Exercise Recovery Time & Age

A recent study confirms this by highlighting the fact that older adults take longer to recover than their younger counterparts due to greater exercise-induced damage and fatigue, as well as an impaired rate of repair after a workout.

How often should seniors work out with weights? ›

Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise.

How often should a 60 year old exercise? ›

At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.

What age does it get harder to stay in shape? ›

As we reach our 30's, our bodies usually need less energy, meaning we may not be able to eat the way we did in our 20's. Then, as you move past 40 and head to middle age, changes in muscle, hormones and metabolism all make it harder to stay trim.

What exercise gets rid of belly fat? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

What is the best time of day for seniors to exercise? ›

Early morning exercise can help your aging loved one stick to his/her goals to stay active and well before daily plans get in the way. A morning exercise routine can help keep your loved one's brain and body healthy with increased mental focus.

Does housework count as exercise? ›

' Guidelines say every physical activity you do throughout your day counts. Walking, dancing, household chores. It may not be called 'exercise' but it all counts toward your daily physical activity. It's all good for better sleep and brain health as well as lowering the risk of cancer and cardiovascular diseases.

What vitamin stops age related muscle loss? ›

Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.

How can seniors avoid muscle loss? ›

The combination of strength training, plus a high-protein and low-fat diet, can help offset age-related muscle loss so you can avoid injuries and loss of physical function. It can make the difference between enjoying the later years of life versus making many trips to the hospital.

What age are people in the best shape? ›

Your muscles are their strongest at age 25. At 25, your physical strength is at its peak, and stays this way for the following 10 to 15 years. This trait is among the ones you can improve easiest, with the help of the right workout. Your desire to settle down is highest at age 26.

Can a 70 year old get in shape? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

At what age does it become harder to lose weight? ›

It is estimated that your metabolism slows down 5% every decade after you turn 40. This can occur because of the loss of muscle (or sarcopenia) which plays a crucial part in maintaining your metabolism. Consequently, as you age you may not be able to maintain the same dietary behaviors without gaining weight.


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