5 bench exercises to regain strength after 60 years

Grow your glutes by adding these effective bench exercises to your lower body workouts.

If you are over 60 and want to increase your bone strength, kudos to you. This can help maintain balance and hip stability, which in turn reduces the risk of falling. It can also perform daily tasks such as climb the stairs and it is much easier to get out of the chair.

We with Dr. James Bayzikassociate professor of physical therapy at Arcadia University in Glenside, PA, to study five bench exercises to restoring throat strength very effective. In fact, this exercise will help you reach your goal faster than yoga after 60.

“Many adults over 60 think that weak muscles are just part of aging. In fact, it’s not just about aging itself, but more about how we move or don’t move throughout the day,” explains Dr. Bayzik. “The gluteal muscles are key in helping to support the position, balancewalking, climbing stairs and the ability to move confidently without feeling unsteady. They are made up of three specific muscles: Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.”6254a4d1642c605c54bf1cab17d50f1e

Traditional lower body exercises can be intimidating for older adults. Conversely, bench exercises provide a safe and accessible place to start. When performed regularly, chair movements can help restore strength, increase stamina, and improve daily mobility.

Now, let’s dive in!

Seated Glute Squeezes

This exercise may seem simple, but it is one of the most effective ways to activate muscles that usually become “lazy” after years of sedentary habits.

“Many older adults find it difficult to fully activate their kidneys, especially if they spend most of the day sitting,” says Dr. Bayzik. “This exercise helps to rewire the brain and muscles.”

1. Begin by sitting in a sturdy chair.
2. Tighten your chin tightly for 5 to 10 seconds.
3. Release.
4. Repeat for 2 to 3 sets of 8 to 10 repetitions.

Sitting down

Dr. Bayzik tells us, “If there’s one exercise that translates directly into everyday life, this is it.” “Sitting strengthens the gluteus maximus muscles, along with the quadriceps and core muscles, but they also train one of the most important functional movements we perform every day: getting up safely from a chair. This becomes more important as we age, as lower body weakness is strongly associated with loss of balance and falls.”

1. Begin by sitting on the edge of a sturdy chair with your feet under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.
5. Do 2 to 3 sets of 8 to 10 repetitions.

Seated hip abduction presses

“This exercise targets the gluteus medius and gluteus minimus, the smaller stabilizing muscles in the sides of the hips that help keep the pelvis level while walking,” says Dr. Bayzik. “These muscles are incredibly important for balance. When they’re weak, people often take shorter steps and it rocks from side to side. Strengthening them can make movement feel surprisingly easier and more stable.”

1. Begin by sitting in a sturdy chair.
2. Place a resistance band around your thighs.
3. Press your knees outward.
4. Slowly return to the starting position.
5. Do 2 to 3 sets of 8 to 10 repetitions.

Seated Hip External Rotation With Resistance Band

“Hip flexor strength is something that many adults stop training completely, even if they are active,” notes Dr. Bayzik. “This exercise strengthens the deeper gluteal muscles, which help stabilize the legs during rotation and change of direction. It is especially useful for improving hip control during walking and balance. The key is to keep the trunk and knee stable throughout the movement. The rotation should come from the hip itself, not from rotating the upper body or allowing a crunch.”

1. Begin by sitting in a sturdy chair.
2. Place a resistance band around the ankle.
3. While maintaining a high stance and control, slowly swing one leg out.
4. Repeat on the other side.
5. Do 2 to 3 sets of 8 to 10 repetitions.

Seated Hip Internal Rotation With Resistance Band

“Internal rotator cuff strength is often overlooked, but it plays an important role in hip stability and gait mechanics,” says Dr. Bayzik. “The movement should come from the side itself, without twisting the trunk or allowing the knee to move too much. This exercise targets the smaller stabilizing muscles around the hip joint, which help maintain coordination and control while walking. Like external rotation, the movement should come from the side — not leaning on the trunk or knee to the side of the movement too much.”

1. Start sitting tall on a sturdy chair with your knees bent and feet flat on the floor.
2. With the resistance band attached to a nearby stable object or anchor point, wrap it around the ankle.
3. Turn that leg inward against resistance. (You may need to move the other leg slightly to the side to allow this movement.)
4. Repeat on the other side.
5. Do 2 to 3 sets of 8 to 10 repetitions.

Alexa Mellardo