Beginner strength training over 60 (a simple, joint-friendly plan)
Topic: Movement & Strength
Reading time: 2 min
Strength training doesn’t have to mean heavy barbells. For most people, it means practicing the movements you use every day—on purpose, a couple times per week.
Why strength matters more with age
- Helps protect independence: standing up, stairs, carrying bags.
- Supports joint health by strengthening the muscles around joints.
- Often improves blood sugar control and sleep quality.
The “Big 5” movements
- Sit-to-stand (chair squats)
- Push (wall or counter push-ups)
- Pull (band rows or pulling a towel against a door)
- Carry (grocery bags, light dumbbells)
- Hinge (hip hinge / glute bridge)
A beginner routine (2–3 days/week)
Start with 1–2 sets of 6–10 reps. Rest as needed. You should finish feeling worked, not wrecked.
- Chair sit-to-stand
- Wall push-ups
- Band row (or towel row)
- Glute bridge (or standing hip hinge)
- Farmer carry (walk holding weight at your sides)
Safety note: If you have osteoporosis, recent surgery, severe joint pain, or heart symptoms, ask your clinician or a physical therapist for personalized guidance.
How to progress (without getting hurt)
- Add 1–2 reps before you add weight.
- Increase difficulty one step at a time (e.g., wall → counter → bench push-ups).
- Leave “a little in the tank” most sessions.
What to ask at your next appointment
- “Are there any movements I should avoid with my condition?”
- “Would physical therapy help me build a safe program?”
- “Should I be screened for osteoporosis risk?”
Want a printable routine? We include one in the Walking & Strength Planner.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.