Strength Training for Men Over 60: Safe Ways to Build Muscle and Stay Independent
Many men experience muscle loss as they age. Just because muscle loss is common with age does not mean that it is unavoidable, however. With the right strength training routine, men over 60 may be able to maintain or even build muscle mass.
Key Takeaways
- Age-related decline in muscle mass, often called sarcopenia, is common among older adults.
- Older men can support muscle strength through activities like push-ups, deadlifts, and overhead presses, when appropriate for their abilities and health status.
- Strength training may help lower the risk of falls, heart disease, and high blood pressure while supporting bone health and emotional well-being.
- No single type of exercise program is right for everyone. Anyone considering a new exercise routine can discuss it with their healthcare team first.
Why Strength Training is Important
Strength training challenges muscles, keeping them active and engaged. According to National Institute on Aging (NIA)-supported research, regular strength training may help older adults maintain muscle mass, support bone health, improve balance, and stay independent longer. The benefits extend beyond the physical, too. Regular strength training may also contribute to a better mood, according to Penn Medicine.
In short, research supports possible health benefits of strength training programs like:
- Lower risk of falls
- Lower risk of heart disease
- Lower risk of high blood pressure
- Improved bone health, including potential maintenance of bone density
- Improvements in mood
10 Exercises for Older Men to Build Strength
The following are basic strength-based exercises that target both upper-body and lower-body muscle groups. They may not be appropriate for everyone based on individual abilities and fitness goals.
1. Push-ups
How To Do Them:
- Start in a high plank position with hands slightly wider than shoulder-width apart.
- Keep your entire body in a straight line.
- Bend your elbows.
- Lower your chest.
- Push back to the starting position.
Reps: 8-12
Sets: 2-3
Modifications:
- To increase difficulty: Elevate the feet on a sturdy platform.
- To lower difficulty: Perform wall push-ups or incline push-ups using a countertop.
2. Deadlifts
How To Do Them:
- Stand with feet hip-width apart and a weight in front of you.
- Bend at the hips and knees.
- Straighten the back.
- Grip the weight and stand up by driving through your heels.
- Slowly return the weight to the starting position.
Reps: 8-10
Sets: 2-3
Modifications:
- To increase difficulty: Use a heavier weight.
- To lower difficulty: Use a lighter weight or perform the movement without added resistance.
3. Bicep Curls
How To Do Them:
- Hold a dumbbell in each hand with arms at your sides.
- Keep your elbows close to your body.
- Curl the weights toward your shoulders.
- Slowly lower them back down.
Reps: 10-12
Sets: 2-3
Modifications:
- To increase difficulty: Increase resistance with heavier weights.
- To lower difficulty: Use lighter dumbbells or resistance bands.
4. Tricep Kickbacks
How To Do Them:
- Hold a dumbbell in each hand.
- Bend slightly at the hips.
- Keep elbows bent and tucked near your sides.
- Extend your arms backward.
- Return to start.
Reps: 10-12
Sets: 2-3
Modifications:
- To increase difficulty: Increase resistance.
- To lower difficulty: Use lighter weights or perform one arm at a time.
5. Overhead Presses
How To Do Them:
- Hold dumbbells at shoulder height.
- Press the weights overhead.
- Pause briefly.
- Slowly lower the weights, returning them to shoulder level.
Reps: 8-12
Sets: 2-3
Modifications:
- To increase difficulty: Use heavier weights.
- To lower difficulty: Perform the exercise seated with lighter weights.
6. Chest Presses
How To Do Them:
- Lie on a bench or sturdy surface.
- Hold dumbbells at chest level.
- Press the weights upward, fully extending the arms.
- Slowly lower the weights back down.
Reps: 8-12
Sets: 2-3
Modifications:
- To increase difficulty: Increase resistance.
- To lower difficulty: Use lighter weights or resistance bands.
7. Forward Lunges
How To Do Them:
- Stand with the feet hip-width apart.
- Step forward with one foot.
- Plant the front foot firmly into the ground.
- Lower the body, with a straight back, until both knees are bent.
- Push back to the starting position.
Reps: 8-10 per leg
Sets: 2-3
Modifications:
- To increase difficulty: Hold dumbbells.
- To lower difficulty: Hold onto a sturdy chair for balance.
8. Reverse Lunges
How To Do Them:
- Stand upright with feet hip-width apart.
- Step backward with one leg.
- Keep the back straight.
- Lower the body into a lunge position.
- Push the back leg to return to start.
Reps: 8-10 per leg
Sets: 2-3
Modifications:
- To increase difficulty: Add dumbbells.
- To lower difficulty: Reduce depth or use a chair for support.
9. Squats
How To Do Them:
- Stand with the feet just a little more than hip-width apart.
- Bend at the knees (mimicking the action of sitting in a chair).
- Lower.
- Return to standing.
Reps: 10-15
Sets: 2-3
Modifications:
- To increase difficulty: Hold a dumbbell or kettlebell.
- To lower difficulty: Perform chair squats using a sturdy chair for support.
10. Planks
How To Do Them:
- Position yourself on your forearms and toes.
- Keep your body in a straight line.
- Engage your core muscles.
- Hold the position while breathing normally.
Reps: 1 hold
Sets: 2-3
Modifications:
- To increase difficulty: Extend the hold time.
- To lower difficulty: Perform the plank from the knees or against a wall.
Complementing Strength Training
Research suggests that people often see better results from their strength training program when they complement it with the following.
Warm-ups, Stretching, and Proper Form
Warm-ups, cooldowns, stretching, and proper form all complement different types of resistance training, including strength-training activities.
- According to the American Heart Association (AHA), warm-ups help prepare the body for activity, while cooldowns and post-workout stretching help safely bring the body to a more stable state after exercise and reduce the risk of sore muscles later.
- Harvard Health says that proper form may reduce unnecessary strain on the body, which may lower the risk of injury.
Aerobic Exercise
According to the Centers for Disease Control and Prevention (CDC), combining aerobic activity with strength training creates a more balanced fitness routine. Cardio activities may include any activity that elevates heart rate, including brisk walking, cycling, swimming, and dancing. These activities support cardiovascular health and endurance, which research associates with a lower risk of certain conditions like cardiovascular disease.
Balanced Diet
Muscles need nutrients to recover after exercise. A balanced eating pattern (i.e., one that includes lean protein, fruits, vegetables, whole grains, and healthy fats) can support muscle recovery and health.
Quality Sleep
Sleep gives the body—including bone and muscles—time to recover and repair. Consistently getting adequate sleep is, therefore, an important complement to muscle-strengthening routines.
We realize that simply saying, "Get enough sleep," to older adults may not come across as helpful, especially since older people are already at a greater risk for experiencing insomnia compared to younger age groups. While common, insomnia isn't inevitable for older adults. And, in fact, experts suggest that even simple changes, like the following, may support sleep quality and duration:
- Speaking to a licensed healthcare provider about changes in sleep quality or sleep duration to address any underlying physical causes, like obstructive sleep apnea, or mental health concerns, like anxiety, or to discover possible interactions between different medications that may be disrupting sleep.
- Eliminating naps or reducing naps to brief periods only, occurring early in the afternoon.
- Maintaining a regular sleep routine (in other words: going to bed and waking up at roughly the same time each day).
- Not consuming alcohol, large meals, or caffeine several hours before bedtime.
Final Thoughts
Strength training can help older men maintain strength, mobility, and independence. The best part is that even small improvements in strength may make daily activities, like climbing stairs, feel easier.
Helping Older Men Find Their Ideal Workout Routine
Many Belmont Village Senior Living communities offer fitness and wellness programs designed specifically to help older adults reach their fitness goals, including supporting muscle health. These opportunities help residents stay physically active while providing opportunities to stay socially engaged with other program participants. It's all part of our ongoing engagement to help residents define successful aging on their own terms.
FAQs
Can a 60-year-old man build muscle by lifting weights?
Yes, it's possible for 60-year-old men to build muscle through weight training. The CDC notes that muscle-strengthening activities can benefit older adults by helping maintain or even improve muscle strength. However, not all 60-year-olds are the same; activities that are right for one man may not be right for another, and even two adults who perform the same activity may not see the same results.
How often should a 60-year-old-man lift weights?
The CDC recommends that older adults include muscle-strengthening activities at least two days per week. This schedule is a general guideline, though, meaning that it may not be appropriate for every individual.
What strength-training workout is good for older men?
A balanced routine often includes exercises that target the glutes, legs, chest, back, shoulders, arms, and core. Exercises that may target these muscle groups include squats, push-ups, overhead presses, lunges, planks, and bicep curls.
It's important to remember that the right combination of exercises varies from person to person.
Disclaimer: This article is for informational purposes only and does not constitute professional medical advice, express or implied. It cannot diagnose, treat, cure, or prevent any disease or condition. Always discuss changes in diet, medication, or physical activity with a licensed healthcare provider.