Strength training progression after 60: how to get stronger safely
Topic: Movement & Strength
Reading time: 4 min
The secret to getting stronger isn’t “going hard.” It’s progressing gradually so your joints, tendons, and muscles all keep up.
The three levers of progression
- Reps: go from 8 → 10 → 12 before increasing load.
- Load: add a small amount of weight/resistance once reps feel solid.
- Difficulty: progress the exercise (e.g., higher chair → lower chair for sit-to-stands).
Rule of thumb: You should finish a set feeling like you could do 1–3 more reps with good form. (Not zero, not ten.)
How often?
- Most people do well with 2–3 strength sessions/week.
- On other days, do easy walking or mobility work.
Soreness vs “uh-oh” pain
- Normal: mild muscle soreness 24–48 hours after new effort.
- Not normal: sharp joint pain, nerve pain, swelling, or pain that worsens each session.
Make it joint-friendly
- Warm up 5 minutes (walk, gentle range-of-motion).
- Use slow, controlled reps.
- Prioritize good form over heavier weight.
Start here: Beginner strength training over 60.
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 or Common Issues.