Prioritizingregular exercise in your 60sis crucial for maintaining vitality and overall well-being.
I’ve rounded up five of the best workouts to do regularly in your 60s.
Here are five workouts that should become staples in your fitness routine as you navigate your 60s.
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Keep reading for the five best workouts to do regularly in your 60s.
And when you’re finished, don’t miss the6 Best Pilates Exercises to Improve Your Balance & Coordination.
Prioritizing workouts that target your glutes can have significant functional and preventative benefits.
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Strong glutes are essential for maintaining mobility and preventing discomfort as you age.
Glute Bridges
The classic glute bridge exercise offers versatility in its execution.
It’s an excellent entry point for beginners or an effective activation exercise during warm-ups and daily maintenance routines.
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Slowly lower your hips back down, focusing on controlled movement.
Compete three sets of eight to 12 reps with 90 seconds of rest between sets.
The single-leg variation naturally increases the intensity of the exercise, leading to better initial strength gains.
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Begin face up with your knees bent and your feet flat and shoulder-width apart.
Ensure your shins are vertical and your ankles and knees are stacked.
Push your heel through the floor, and drive the hips up, squeezing the glutes at the top.
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Complete all reps on one side, then switch and repeat.
Perform three sets of eight to 15 reps per side with 90 seconds of rest between sets.
Hip Thrusts
To perform hip thrusts, you’ll need a box or bench to elevate your position.
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This increased range of motion is excellent for building muscle mass and strength.
Optionally, add resistance with a weight on your hips.
Complete three sets of eight to 15 reps with 90 seconds of rest between sets.
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Bent-over Dumbbell Rows
Dumbbell bent-over rows offer significant benefits for aging individuals looking to maintain strength and functionality.
This dynamic exercise targets the upper back, lats, and biceps while engaging the core for stability.
Engage your core to stabilize and prevent rotation.
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Complete three to four sets of eight to 15 reps with 60 to 90 seconds of rest between sets.
Alternating Bent-over Rows
Alternating bent-over rows are great for strengthening your back as you age.
The alternating motion within each set adds intensity, maximizing your workout efficiency and effectiveness.
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Hold a dumbbell in each hand with both hands in front, allowing your arms to straighten.
Pull your elbows up along the sides, engaging the back muscles in a rowing motion.
Slowly lower the dumbbell to the starting position.
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Alternate sides, ensuring your core stays tight the whole time.
Perform three sets of six to 15 reps per side with 90 seconds of rest between sets.
Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
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Lower the dumbbell, then row it toward your mid back.
Lower the dumbbell with control, and repeat.
Keep your non-rowing hand away from your body, and rely on your core muscles to engage.
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Complete three to four sets of eight to 12 reps per side with 90 seconds of rest between sets.
Squats promote functional movement patterns, enhance core strength, and boost full-body mobility.
If performing full-depth squats is difficult, diversify your routine with box squats.
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Adjust the box height as your strength and mobility progress to continue challenging yourself.
Stand with your feet shoulder-width apart, toes slightly turned out.
Keep your core engaged and your chest up.
Slowly lower yourself by pushing your hips back and lightly touching the box with your glutes.
Pause briefly, then drive through your heels to stand up, fully extending your hips and knees.
Perform three sets of six to 12 reps with 90 seconds of rest between sets.
Full-depth Squats
Performing full-depth squats helps improve mobility by allowing you to work through a greater range of motion.
Stand with your feet hip-width apart, toes forward, and maintain an upright chest and engaged core.
Hinge your hips back, and lower into a squat.
Lower to a desired depth, then push through your whole foot to return to the starting position.
Complete three sets of six to eight reps with 90 seconds of rest between sets.
Start in a hip-width stance with your toes slightly turned out to perform squat jumps.
Lower into a quarter squat position as you reach your arms down to your sides.
Then, explosively jump upward, extending your hips and legs fully as you quickly reach your arms overhead.
Land softly, and immediately return to the squat position for the next repetition.
Perform three sets of five to eight reps with 90 seconds of rest between sets.
Among these exercises, pushups are a fundamental inclusion in any fitness regimenespecially for those in their 60s.
Assisted (Kneeling) Pushups
Kneeling pushups offer a safe and effective workout option.
They allow for gradual progression in strength and endurance while minimizing joint stress.
Start kneeling on the floor with your hands slightly wider than shoulder-width apart.
Push through your palms to return to the starting position.
Focus on controlled movements, and adjust the intensity by varying your hand placement.
Complete three sets of six to 12 reps with 90 seconds of rest between sets.
Traditional Pushups
Pushups effectively target the pecs, shoulders, triceps, and core muscles.
Start by positioning your hands beneath your shoulders and in a plank position, ensuring your arms are straight.
Squeeze your core, lower your body to the ground, pause, and push back up.
Repeat for the desired sets and reps, prioritizing form.
Perform three to four sets of six to 12 reps, allowing 90 seconds of rest between sets.
Start in a plank position, and perform a pushup with shoulder taps.
Alternate tapping shoulders with each pushup, engaging your core for a slim and toned waistline.
Complete three sets of six to 12 reps with 90 seconds rest between each set.
This variety ensures a well-rounded cardiovascular workout essential for maintaining heart health as you age.
Short Intervals
Short intervals boost your anaerobic capacity, enhancing endurance performance as you age.
These intervals consist of brief bursts of high-intensity effort and short rest periods.
Moderate Intervals
Moderate intervals blend the high intensity of short-effort intervals with the benefits of low-intensity steady-state workouts.
Perform eight to 12 rounds of 30 seconds of moderate-intensity work with 30 seconds of low-intensity rest periods.
It’s pretty straightforward: Maintain a low to moderate intensity throughout the workout.
Complete one to two rounds of 10 to 15 minutes of low to moderate-intensity work.
If you complete two rounds, rest for three to five minutes between each round.
