If you’re a man approaching your golden years or have already passed the six-decade mark, you may feel like you’re further away from your prime. You move slower, things hurt more, and the temptation to avoid physical activity may be the strongest it’s ever been. That said, I implore you to exercise if you’re a man in your 60s. (With all exercise that involves adding weight, make absolutely sure you’re working at a weight you feel comfortable with. It’s always a good idea to consult a certified fitness professional who can help.) As someone over 10 years old Of experience training clients of all ages, I can confidently say that exercise in your 60s plays a huge role in your current quality of life and longevity as you transition from 70 to 80. So today I’m here to share six regular strength exercises for men in their 60s.
The truth is, exercise is one of the most effective ways to combat the inevitable creep of time and age on our bodies. Sure, you’ll still slow down and not have the resilience of someone in their 20s, 30s, and even 40s. However, you can still achieve gains in your 60s and maintain your mobility and quality of life through regular strength training.
The following are my top six strength exercises that I believe are an absolute must for all men in their 60s. It’s not just about hitting a one-rep max or building as much muscle as possible. It’s about maintaining your ability to cope with daily life without assistance, the ability to play with your grandchildren and enjoy nature, and ultimately the ability to continue to get the most out of life and age gracefully instead of physically deteriorating and mentally.
Perform two to three sets of eight to 12 repetitions with light to moderate weight twice a week in conjunction with an overall healthy lifestyle. Read on for the six best strength exercises for men in their 60s. Also, be sure to read 7 Floor Exercises Men Should Do Every Day to Stay Fit.
Lunges are invaluable for building lower-body strength, improving flexibility, and promoting functional movement, which can be beneficial for daily activities and maintaining your independence. The lunge primarily works the quadriceps, hamstrings, glutes, and calf muscles.
To perform a lunge, start in a standing position, with your feet shoulder-width apart. Step forward with one foot, keeping the toes of both feet pointing forward. With a slight inward rotation of your back foot, lower your back knee toward the ground. Try to maintain a 90 degree angle in both knees at the bottom of the movement. Push the entire foot of the forward leg back to standing, being careful not to lean your body forward or backward during the movement. Repeat for target reps, then switch legs.
Barbell back squats serve to improve lower-body strength and core stability and promote functional movement. As simple as that sounds, they retain the critical ability to get up and down from a chair, which is absolutely essential to maintaining independence in daily life.
To perform a barbell back squat, place a barbell at shoulder height on a squat rack, with safety pins placed just above waist level if available. Go under the bar so it rests comfortably on your shoulders and grab the barbell with a wide grip. Lift the bar off the rack and take a few steps back. Stand with your feet shoulder-width apart, toes pointing slightly outward. Slowly lower your body as if you were sitting in a chair, pushing off your entire foot and keeping your chest lifted and spine neutral. Push back while standing, making sure your knees don’t bend inward during the movement. Repeat for target repetitions.
Seated rows are great for strengthening back muscles and help promote good posture. This exercise targets the latissimus dorsi, rhomboids, and biceps.
To perform a seated row, start sitting on a rowing machine, feet firmly planted, back straight, and a neutral grip on the handle. Lean forward slightly, keeping your back straight, and he pulls the handle towards your waist. As you pull, he visualizes squeezing a piece of fruit under his armpit as you retract your shoulder blades and squeeze at the end of the movement. He avoids shrugging during this movement. He slowly extend his arms to the starting position, allowing the shoulder blades to protract. Repeat for target repetitions.
Standing dumbbell presses improve upper body strength in the shoulders. It also helps you maintain your ability to reach the top shelves, a vital aspect of daily life that can go a long way in keeping your quality of life high as you age.
To perform a standing dumbbell press, start standing with feet hip-width apart, each hand holding a dumbbell at shoulder height. Engage your core and press the dumbbells directly overhead until your arms are fully extended, making sure to avoid shrugging your shoulders as you lift. Pause briefly at the top, then slowly lower the weights down to shoulder level. Repeat for target repetitions.
Glute bridges are excellent for strengthening the posterior chain, which includes the lower back, glutes, and hamstrings. This can help relieve back pain and improve overall mobility.
To perform a glute bridge, start by lying on your back with your knees bent and your feet flat on the floor hip-width apart. Push through your entire foot to lift your hips off the floor, drawing your lower rib toward your pelvis and engaging your abs as you go. Hold the overhead position for a moment, making sure to squeeze your glutes and maintain a straight line from shoulders to knees. Lower your hips to the floor in a controlled motion. Repeat for target repetitions.
The last of the best regular strength exercises for men in their 60s is the deadlift. Deadlifts are famous for their ability to build strength throughout the body, especially the hamstrings, glutes, and lower back.
To execute a deadlift, stand with your midfoot under the barbell, feet hip-width apart. Bend at the hips and knees and grab the bar with a shoulder-width grip, making sure your hands are outside your knees. He straightens his back and looks straight ahead. Push through your entire foot and lift up with the weight, keeping the bar close to your body at all times. Once you are fully erect, lower the bar to the ground in a controlled motion, keeping your back straight the entire time. Repeat for target repetitions.
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