These five daily moves can make you stronger than most 40-year-olds.
Strength after 60 has very little to do with your age and everything you do every day. I have trained people in their 60s and 70s who are twenty years younger than adults because they have never stopped fighting with their bodies. They do not rely on complicated exercise programs or expensive equipment. Instead, they continuously perform movements that keep the muscles, improve mobilityand keep them competent in everyday life.
Many people believe that strength naturally fades with age, but that’s only part of the story. A bigger factor is that your muscles are motivated to stay strong. Functional exercises that engage multiple muscle groups send this message much more effectively than isolated machine exercises. They also improve balance, coordination, posture and stability, creating a body that feels younger because it moves better.
I’ve spent years coaching adults over 60, and powerful clients almost always have one habit: they movement is a daily priority. These five exercises will strengthen your entire body and strengthen the skills you use every time you stand, walk, lift, push, or carry something. Do them consistently and you’ll develop the kind of functional strength that rivals people decades younger.
Sitting down
If I wanted to judge someone’s lower body strength in less than a minute, I would ask them to do a sit-to-stand. Each repetition strengthens the quadriceps, glutes, hamstrings and core while strengthening one of the most common movements of everyday life. I recommend slowing down the descent phase, as your descent control will improve as you stand up. Clients who master this exercise often find it easier to climb stairs, get up from low chairs, and stand for long periods of time. Few exercises provide high functional value with little equipment.
How to do it
- Sit in front of a sturdy chair.
- Keep your feet shoulder width apart.
- Bend your body slightly forward.
- Press on your heels to stand up.
- Lower yourself with control.
- Do 12 to 15 repetitions.
Resistance Band Rows
Strong posture often separates active adults from those who struggle with daily mobility. Rows of resistance bands strengthen the upper back, back shoulders and biceps and help reverse the rounded posture that occurs after years of sitting. I include this exercise in almost every program because the pull-up strength supports healthier shoulders and better overall mobility. Clients often tell me that they stand taller and feel less neck tension after adding rows to their routine. A strong back makes the body strong.
How to do it
- Anchor a resistance group in front of you.
- Hold one handle in each hand.
- Stand tall.
- Pull your elbows back.
- Squeeze your shoulders together.
- Do 12 to 15 repetitions.
standing hip ring
One of the most valuable movement patterns you can maintain after age 60 involves learning to bend properly. Standing hip hinges strengthen the hamstrings, hamstrings, and back while training your hips to generate movement instead of your spine. I often tell clients that this exercise pays dividends every time they pick something up off the floor. As the core becomes stronger, daily lifting becomes easier and puts less strain on the back. Correct movement mechanism is just as important as muscle strength.
How to do it
- Keep your feet hip width apart.
- Put your hands on your feet.
- Push your legs back.
- Keep your back flat.
- Drive your hips back forward.
- Do 12 repetitions.
Standing Knee Drivers
Walking with confidence requires a lot more than strong legs. Standing knee drives strengthen the hip flexors, core, glutes and supporting leg while improving balance and coordination. I often recommend this movement because it reflects the mechanics of walking without requiring a lot of space or equipment. Clients often report feeling more stable and energetic after a regular knee driving exercise. Better walking mechanics support nearly every aspect of healthy aging.
How to do it
- Stand tall.
- Bring one knee toward your chest.
- Take a short break.
- Lower slowly.
- Alternative sides.
- Hold for 45 to 60 seconds.
Farmer work
I always like to end my daily routine with an exercise that challenges the whole body. Farming machines strengthen the grip of the arms, hands, shoulders, core, glutes and legs and strengthen the upright position during movement. Lifting weights while walking is similar to many everyday activities and makes the strength you build immediately useful. Clients often tell me that groceries, luggage, yard work, and housework become significantly easier after adding carriers to their routine. If you’re looking for a movement that builds functional strength from head to toe, this belongs near the top of the list.
How to do it
- Hold a dumbbell or kettlebell in each hand.
- Stand tall with your shoulders back.
- Strengthen your core.
- Walk with slow, controlled steps.
- Maintain good posture.
- Hold for 30 to 60 seconds.
Tyler Reid, BSc, CPT
Tyler Reid is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
