Strength Training After 60: Let's Discuss Bodyweight Exercise, Mobility, and Healthy Aging

Health & Fitness
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I’m 65 years old, and after years of being largely inactive, I’ve finally committed to rebuilding my strength and mobility. I thought it might be worthwhile to start a thread where we can encourage one another, share experiences, and discuss sensible exercise for those of us who are no longer in our twenties.

At the moment, I’m focusing on simple bodyweight exercises rather than trying to lift heavy weights. My current routine includes:

Bodyweight squats
Reverse lunges
Romanian deadlifts (learning the hip hinge!)
Hamstring curls on a leg machine
Leg extensions
Calf raises
Regular walking

I was surprised at how much I could actually feel my hamstrings after incorporating reverse lunges and Romanian deadlifts. They’re sore in a good way, and it’s encouraging to know that muscles which haven’t been doing much work are beginning to wake up again.

One thing I’ve learned already is that consistency is far more important than intensity. At our age, recovery, good form, and gradual progress matter much more than trying to impress anyone with heavy weights.

I’d love to hear from others:

Are you over 50 or 60 and strength training?
What bodyweight exercises have helped you the most?
Have you found particular movements that improved your balance, mobility, or quality of life?
How often do you train?
What advice would you give someone rebuilding strength after a long period of inactivity?

Whether you’re a beginner or have decades of experience, your input would be appreciated.

As believers, we’re reminded that our bodies are gifts from God and worthy of wise stewardship. Scripture says, “Do you not know that your body is a temple of the Holy Spirit… therefore glorify God in your body” (1 Corinthians 6:19–20). While physical training is not our highest priority, it does have value: “For bodily training is of some value, godliness is of value in every way” (1 Timothy 4:8).

My hope is that this thread becomes a place where we can encourage one another to stay active, remain independent, and make the best use of the strength God has given us, whatever our age.

Looking forward to hearing your experiences and learning from you all.

Johann.

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I’ve never been able to consistently follow an exercise or weight training plan, so I’m no help there. Bravo for you if you’re able to do it. I do walk a fair bit each day and will notice a difference if I go a few days without walking. It works for me plus I can enjoy my surroundings and pray while I’m walking.

The important thing is adopting a life long program that fits in with your schedule and that you enjoy. It’s the same with dieting. You don’t follow a diet for a time and then let it go. You adopt a new way of eating that you carry on with.

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Walking is excellent exercise. I also get a bit creative with my workouts. The empty house next to me has a long flight of stairs, so I spend time climbing up and down them for extra cardio and leg work.

J.

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That sounds like a good plan.
I walk more in the winter when it’s cooler and the terrain is uneven-up hill and down. Plus the snow makes for more exercise. Unless I start out early in the day, a long walk in the heat is too much. Today, for example it’s 116 degrees Fahrenheit. Too hot for a long walk.

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A treadmill or stationary bike would be great too, especially where you are. They make it much easier to stay consistent, regardless of the weather or the time of day.

Ever tried it?