If you want to haul groceries, get up the stairs with ease, play with your grandkids, and conquer all of life’s adventures with confidence as you age, here’s the science-backed secret: lift weights. Yep, those dumbbells in the gym aren’t just for young buffs (you know this!)—and they’re your ticket to keep doing the things you love most. Getting older doesn’t have to mean getting weaker.
In fact, senior weight lifting—that is, doing resistance training with machines and/or free weights in your 60s and beyond—offers physical and mental benefits that make it a vital part of aging well. Women start losing muscle after 30, and this speeds up after menopause due to dramatic changes in your hormone levels. This change impacts both muscle and bone health, but strength training can help maintain bone density, promote preservation (and even addition!) of muscle, and set your body up for an active, independent life, according to the International Osteoporosis Foundation.
Here, we share all the fundamentals you need to understand why weight lifting and strength training are so important as you age, and how you can (safely!) get started. Aging gracefully isn't just about staying active; it’s about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures.
And even if you've never lifted a weight before, it's never too late to start. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer’s and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body’s best tool to promote resilience, energy, and independence through the aging process.
Want to gain serious strength? Try our Strong After 50 4-Week workout plan. Starting with small, manageable steps—such as incorporating resistance bands or light weights into your routine—can help you gain confidence and momentum while reaping the long-term benefits.
The best exercises for women over 60 are weight-bearing and promote strength, posture, and/or balance (sometimes all at once!). While the best exercises for each individual depend on factors including medical history, fitness level, and personal preference (a personal trainer or physical therapist can help you design a more personalized plan!), it’s always great to start with fundamental exercises that incorporate movements used in daily life. To help get you started, here are a few exercises that Bales recommends older women incorporate in their weekly routine.
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