Can You Build Muscle After 60? Yes, And These Expert-Backed Tips Make It So Much Easier
'Start small, build gradually, and stick with it,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. She recommends starting with two or three sessions per week, focusing on five to six exercises from this list for three sets of 10 reps. Try rotating between upper body, lower body, and core exercises to keep things balanced.
Need some expert guidance? Get our exclusive strength training plan that was designed to help you build muscle and burn fat at the same time.
Starting a new weight lifting routine is exciting, but safety should come first at any age. Here are some important tips from Bales to keep in mind as you embark on a strength training journey:
Clear your space. Ensure your workout area is free of obstacles to prevent slipping, sliding, or tripping.
Choose appropriate weights. If you're new to a move, start with body weight only. When you're ready to add weights, choose something that allows you to perform at least eight to 10 reps with good form but feels challenging by the last two to three. If your form falters before then, the weight may be too heavy.
Warm up and cool down. Include gentle stretches and mobility exercises before and after lifting to get your muscles acclimated and prevent injury.
Focus on form. Follow visual guides to work towards proper technique and reduce the risk of injury. You can even consider videoing yourself or lifting in front of a mirror (being mindful not to strain your gaze in a way that alters your alignment) to check your form. If possible, book one or two sessions with a trainer to ensure you're starting with proper technique.
Listen to your body. Pay attention to any pain or discomfort. If something hurts, skip it!
Honestly, no. There really aren't any exercises that are completely off-limits for older women, says Bales—as long as you're comfortable. If an exercise causes pain, skip it. If it feels too challenging or confusing to get the hang of, try tweaking it to better suit your needs.
That said, depending on your fitness level, bone density, and current mobility and stability level, high-impact, single-side, and twisting exercises should be approached with caution, and may be best left behind for some people, she says.
High-impact moves like jump squats and box jumps—while great for building up and strengthening your bones—put extra strain on joints, and therefore may not be a good idea for those who already experience joint pain or have arthritis, says Bales. If balance is an area of improvement for you, single-leg exercises are a great tool to rely on, as long as you're using a stable platform to stabilize yourself and avoid ending up on the floor.
For beginners, it's best to stick with slow, controlled resistance and bodyweight exercises that build strength without unnecessary strain, like bodyweight squats, resistance band work, or moderate weight lifting, says Bales. Above all, prioritize good form over the amount of weight you're lifting, and don't let fear stop you from getting started.
Bales' bottom line: 'Move as much as possible.' If you're not sure which exercises are appropriate for you, consider seeing a physical therapist to get a full assessment and discuss your preferences and goals.
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