Endurance regimen to build strength after age 60

These standing exercises double as balance moves, challenging both your strength and endurance.

Not all exercises are created equal. But you don’t need a long, heavy lifting routine to build muscle. Actually, we talked to him Jacob Siwickifounder and head coach Civic FitnessNCSF and AFAA certified, former Equinox group fitness instructor in the top 1% in the world (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, ranked #1 personal trainer in DC in 2021, shares the perfect offer: a 10 minute standing routine that can help create more power compared to sports training after 60 years.

Steady mode is a very effective way increase functional strengthbecause it mimics the activities of daily life. You also create joint and basic stabilityand can do it in the comfort of your own home at a time that works best for you.

According to Siwicki, every standing exercise doubles as a balance movement, so you’re challenging both strength and endurance at the same time. Balance is the single most important predictor of whether someone will be able to remain independent in their golden years.

“Weight bearing through the legs and spine (is also) what tells the body to maintain bone density,” Siwicki said. “Sitting or lying down doesn’t send that signal, and bone loss accelerates after age 60, especially for postmenopausal women. Third, the standing routine is like real life. Carrying groceries, getting in and out of the car, carrying a suitcase into the overhead bin. The body adapts to what you train it to do, and it’s actually at work when you’re standing.”

Below, Siwicki shares a five-minute workout he recommends. Do each exercise for about 2 minutes with 30 seconds of rest.

Body weight

1. Stand tall with your feet shoulder-width apart.
2. Stretch your arms out in front of you or put your arms at your sides.
3. Bend at the knees and hips as you squat.
4. Lower yourself until your thighs are parallel to the floor.
5. Press into your heels to stand back up.
6. Do 3 sets of 12 repetitions.

Pushups Wall

1. Start standing tall, facing away from the wall.
2. Separate your hands at shoulder level.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Return to the starting position, slow and control the movement.
5. Do 3 sets of 10 repetitions.

Press up

1. Stand tall with your feet hip-width apart.
2. Hold a light 5- to 10-pound dumbbell in each hand at shoulder level, palms facing inward.
3. Press the weights overhead and extend your arms.
4. Use control when lowering the weights to shoulder height.
5. Do 3 sets of 10 repetitions.

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Single leg deadlift with bench press

1. Stand with your feet at your sides and your arms at your sides.
2. Shift your body weight to your right leg.
3. Keep your chest high as you lie on your sides and lean forward with your torso, reaching your arms out in front of you toward the seat of the chair to touch it.
4. Extend your leg straight behind you until your torso is parallel to the ground.
5. Press standing heels to rise.
6. Do 3 sets of 8 repetitions on each side.

Busy queues

1. Begin by anchoring a resistance band to a sturdy post at chest level (or a doorknob).
2. Stand tall and face the anchor point.
3. Hold hands with both hands.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulders together.
6. Return your hands to the starting position.
7. Do 3 sets of 12 repetitions.

Alexa Mellardo