Strong Over 60: Gym
Machines and simple moves for legs, back and balance, 2 or 3 days a week.
Machines and simple moves for strong legs, a steady back and better balance, in about 30 to 40 minutes. Three days a week with a rest day in between is ideal, swapping between A and B. Two days is still good. Start light. You should be able to talk during a set and finish with two or three reps left in you, so never go to failure. Move slowly and keep breathing. When the top of the range feels easy, add a rep or a little weight. For balance work, stay beside something stable and hold on whenever you need to. Stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting, especially if you have heart problems, osteoporosis or a joint replacement, or have had a recent fall or surgery.
1+2 × 10–12 = 1 warm-up set, then 2 working sets of 10 to 12 reps. 2 × 10–12 = 2 sets of 10 to 12 reps. 2 × 30s = 2 holds of 30 seconds. 2 × 20s each side = 2 holds of 20 seconds each side.
A Day A
- Leg Press (or Sit to Stand): 1+2 × 10–12
- Low Row (or Seated Band Row): 2 × 10–12
- Machine Chest Press (or Counter Push Up): 2 × 10–12
- Seated Leg Curl (or Standing Leg Curl (Holding a Chair)): 2 × 10–12
- Hip Abduction (or Standing Side Leg Raise): 2 × 10–12
- Farmer's Carry (or Standing Dumbbell Hold): 2 × 30s
- Single-Leg Stand (or Heel-to-Toe Stand): 2 × 20s each side
B Day B
- Leg Extension (or Sit to Stand (Using Your Hands)): 1+2 × 10–12
- Lat Pulldown (or Seated Band Row): 2 × 10–12
- Reverse Pec Deck (or Wall Angel): 2 × 10–12
- Seated Leg Curl (or Standing Leg Curl (Holding a Chair)): 2 × 10–12
- Standing Calf Raise (or Bodyweight Calf Raise): 2 × 12–15
- Wall Plank (or Seated March): 3 × 20s
- Heel-to-Toe Stand (or Staggered Stand): 2 × 20s each side
Muscle balance
Nicely balanced
Left out on purpose: Chest, Shoulders, Biceps, Triceps.
Hard sets a week for each muscle, warm-ups not counted. A rough guide from common training advice, not medical advice.