Age is not a barrier to building strength and muscle. Many women worry they've “missed their window” for getting stronger, but that couldn't be further from the truth. Resistance training indeed only becomes more important as we get older.

Here, we explore the best strength exercises for women over 60, break down how to make them safe and effective, and share a sample workout plan you can start using immediately.

Does Resistance Training Have An Age Limit?  

Muscle mass does decline as we age, but this decline isn’t an inevitable slide. Resistance training is one of the most effective tools we have at our disposal to counteract the natural muscle loss that comes with aging. 

The body retains its ability to build strength throughout these decades. Your strength training may require some adjustments as you move through your fifties and beyond, but gaining muscle after 50 is still very much possible.

Strength Training as You Age: Key Benefits

Keeping lifting in your routine as you get older offers wide-ranging rewards. Some of the key benefits include:

• Sarcopenia prevention: resistance training helps slow or reverse age-related muscle loss, preserving your strength and making everyday activities easier.

• Metabolic benefits: more muscle means better blood sugar control and improved insulin sensitivity. These effects can be especially valuable during and after menopause, when hormonal shifts may make it harder to maintain muscle mass.

• Functional strength: stronger muscles support better posture, balance, and coordination, which lowers the risk of falls and injuries.

Your medical history or any ongoing health conditions may require you to modify your routine. Similarly, if you're new to exercising or haven't been active in years, starting gradually is crucial for both safety and long-term success. 

8 Effective Strength Exercises for Women Over 60

Ready to jump in? Let's move from theory to practice with eight carefully chosen exercises that will become the backbone of your strength training routine. These movements are safe, adaptable, and designed to work with your current abilities, no matter your starting point.

1. Seated Dumbbell Shoulder Press

Target muscles: shoulders (deltoids), triceps, upper back

Strong shoulders improve stability, support good posture, and make daily tasks like lifting groceries or reaching for a high shelf much easier.

Step-by-Step Instructions:

1. Sit on a chair with back support, feet flat on the floor

2. Engage your core and keep your back straight.

3. Hold a dumbbell in each hand at shoulder height, palms facing forward, 

4. Press the weights straight up overhead until your arms are fully extended

5. Slowly lower the weights back to starting position

2. Alternating Bicep Curls

Target Muscles: biceps, forearms

Strong biceps make everyday pulling and lifting movements easier. Training them individually with alternating curls also engages your core for balance and gives each arm focused attention.

Step-by-Step Instructions:

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing forward.

2. Keep your elbows close to your body and your shoulders relaxed.

3. Curl one dumbbell toward your shoulder while keeping the other arm extended.

4. Lower it slowly back to the starting position.

5. Repeat on the other arm.

3. Tricep Kickbacks

Target muscles: triceps, rear deltoids

This exercise targets the muscles that help you push things away from your body, i.e. getting up from a chair or pushing open heavy doors.

Step-by-Step Instructions:

1. Place one knee and the same-side hand on the chair seat, keeping your back flat and core engaged

2. Grip the dumbbell in your free hand, your palm facing inward

3. Keep your upper arm close to your torso, elbow bent at about 90°, forearm hanging straight down

4. Straighten your elbow to push the dumbbell without moving your upper arm

5. Squeeze your triceps for 1–2 seconds at the top, then slowly return to the starting position

6. Repeat for 8–12 repetitions before switching sides.

4. Single Arm Dumbbell Row

Target muscles: upper back (latissimus dorsi, rhomboids), biceps, rear deltoids

This move strengthens your upper back, improving posture and counteracting the tendency to round your shoulders forward. It also builds pulling strength, which is useful for a variety of everyday tasks.

Step-by-Step Instructions:

1. Place one knee and the same-side hand on the chair seat for support, keeping your back flat and core engaged.

2. Hold a dumbbell in your free hand with your arm extended straight down, palm facing inward.

3. Pull the dumbbell toward your torso by driving your elbow straight back, keeping your upper arm close to your body.

4. Pause briefly at the top when the dumbbell is near your ribcage, squeezing your back muscles.

5. Lower the dumbbell slowly to the starting position in a controlled motion.

6. Repeat for 8–12 repetitions, then switch sides.

5. Sumo Squats

Target muscles: quadriceps, hamstrings, glutes, inner thighs

Sumo squats strengthen the entire lower body. They also improve hip mobility and help build the kind of leg strength that makes walking, climbing stairs, and standing up from low chairs easier.

Step-by-Step Instructions:

1. Stand with your feet wider than shoulder-width apart, toes turned slightly outward. Let your arms rest on your thighs.

2. Engage your core and keep your chest upright as you bend your knees and lower your hips toward the floor, as if sitting back into a chair.

3. Lower yourself until your thighs are roughly parallel to the floor or as far as is comfortable without straining.

4. Press through your heels to return to the starting position.

6. Incline Push-Ups

Target muscles: chest (pectorals), shoulders, triceps, core

Incline push-ups are a joint-friendly way to strengthen the upper body without putting as much pressure on the wrists or shoulders as traditional floor push-ups.

Step-by-Step Instructions:

1. Place both hands on a sturdy elevated surface (bench, chair, or even a wall), slightly wider than shoulder-width apart

2. Step your feet back so your body forms a straight line from head to heels, engaging your core.

3. Bend your elbows to lower your chest toward the surface, keeping your elbows at about a 45-degree angle from your body.

4. Press through your palms to straighten your arms and return to the starting position.

Start with a higher incline (like a wall or countertop) for less resistance and gradually move to lower surfaces for higher resistance.

7. Incline Plank

Target muscles: Core (abdominals, obliques), shoulders, chest, glutes

The incline plank strengthens your core while reducing pressure on the wrists and lower back compared to a floor plank.

Step-by-Step Instructions:

1. Stand facing a sturdy chair, bench, or countertop and place your hands on the edge, directly under your shoulders.

2. Step your feet back until your body forms a straight line from head to heels. Engage your core and keep your neck in line with your spine.

3. Hold this position, keeping your hips from sagging or lifting, and breathe steadily.

4. Aim to hold for 20–40 seconds, working up to longer durations as your strength improves.

Start with a higher surface like a countertop if you want to make the position easier to hold. As your core gets stronger, lower your incline to gradually increase the challenge.

8. Alternating Reverse Lunge (Handle Band)

Target muscles: Quadriceps, hamstrings, glutes, calves, core

This exercise builds lower-body strength and stability while challenging your balance. The resistance band adds extra tension, which strengthens the muscles through the entire range of motion.

Step-by-Step Instructions:

1. Stand with your feet hip-width apart, the middle of the resistance band anchored under both feet, and the handles held at shoulder height.

2. Step your right foot back into a long stride, lowering your body until both knees are bent at about 90 degrees. Keep your front knee above your ankle.

3. Press through your front heel to return to the starting position.

4. Step your left foot back and repeat the movement on the other side.

Ready-to-Go Workout Plan for Women Over 60

Now that you know the exercises, let’s put them together into a simple, well-rounded workout. This workout hits all major muscle groups, balances strength and stability work, and can be done right at home with minimal equipment.

If strength training is your only regular workout, aim for three sessions per week on non-consecutive days (for example, Monday, Wednesday, Friday). If you’re already active with walking, swimming, or other activities, you can strength train twice a week and still see significant benefits.

Avoiding Common Mistakes and Injuries: Your Safety Checklist

Strength training can be both empowering and enjoyable at any age, but doing it safely is what keeps you making steady progress. A few mindful choices go a long way in protecting your joints and maintaining good form.

• Start light and build gradually: begin with bodyweight movements or very light weights, especially if you’re new to strength training or coming back after a break. This gives your muscles, joints, and connective tissues time to adapt.

• Prioritize form over weight: good technique is worth more than heavy dumbbells. Moving well reduces the risk of injury and ensures you’re working the right muscles.

• Warm up before you start: A few minutes of warm-up before lifting weights or other exercises prepares your muscles and joints, preventing injury and helping you recover afterward.

• Wear proper footwear: Supportive, non-slip shoes protect your joints and reduce the risk of slips or falls, especially during standing exercises like squats or lunges.

• Create a safe workout space: make sure you have enough space to move freely and that the floor is free of clutter or tripping hazards.

• Know when to stop: Mild muscle fatigue is normal, but sharp pain, dizziness, or joint discomfort are signs to stop and adjust.

Why You Should Begin Your Strength Training Today

Building strength after 60 isn’t about chasing the heaviest weights or trying to match a younger version of yourself. It’s about creating the kind of strength that makes you feel confident in your body’s abilities and allows you to keep doing the things you enjoy doing.

Starting light, progressing at your own pace, and listening to your body are what make this journey sustainable. Focus on form, choose weights that challenge you without strain.

The strength you build now will support you in ways that go far beyond the workout itself. So pick up those weights, make space in your week, and start where you are today. 

Your future self will thank you.

FAQs About Strength Training for Women over 60 

What Is the Best Strength Training for Women Over 60?

The best approach combines simple, functional movements that target all major muscle groups such as squats, push-ups, rows, and presses. Use bodyweight, light dumbbells, or resistance bands, and focus on proper form and gradual progression.

Can You Build Muscle as a Woman Over 60?

Yes. While muscle growth may be slower than in younger years, regular resistance training paired with adequate protein intake can still increase muscle mass, improve strength, and enhance overall function.

How Often Should I Do Strength Training as a Woman Over 60?

Aim for two to three sessions per week on non-consecutive days. This allows your muscles to recover while keeping your progress consistent.