Strong Over 60: Gym: how it works
Machines and simple moves for strong legs, a steady back and better balance, in about 30 to 40 minutes.
Who it suits
People over 60 with a gym to go to, whether you’re new to lifting or coming back to it.
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.
How the week runs
Three days a week with a rest day in between is ideal, swapping between Day A and Day B. Two days is still good.
- Day A: leg press, low row, chest press, leg curl, hip abduction, a farmer’s carry and a single-leg stand.
- Day B: leg extension, lat pulldown, reverse pec deck, leg curl, calf raises, a wall plank and a heel-to-toe stand.
How to progress
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.
Tips
- For holds, carries and balance work, the Log’s box says sec: type how many seconds you did.
- For balance work, stay beside something stable and hold on whenever you need to.
- Stop if you feel pain, dizziness or chest discomfort.
- Every exercise has an easier swap on the Log. Use it whenever you like.
Suggested weights are a guide only. Check with a doctor before starting a new program, and stop if something hurts.