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Exercises

Strength exercises for women over 60: legs, hips, back and arms

Published October 29, 2026

The best strength exercises for women over 60 are the goblet squat, leg press and step-up for the legs, the kettlebell deadlift and glute bridge for the hips, the incline push-up, chest press machine and seated dumbbell press for pushing, the one-arm row and lat pulldown for the back, and the farmer's walk and calf raise for balance and carrying. Train the whole body two or three days a week, 2 to 3 sets of 8 to 12 reps per exercise, with a weight that leaves 2 or 3 reps in reserve, and raise the weight whenever the top of the rep range comes easily.

  1. Goblet Squat Quads, Glutes
  2. Step-Up Quads, Glutes
  3. Kettlebell Deadlift Glutes, Hamstrings, Lower Back
  4. Dumbbell Glute Bridge Glutes
  5. Incline Push-Up Chest
  6. One-Arm Dumbbell Row Lats, Upper Back
  7. Farmer's Walk Forearms, Traps, Shoulders

Legs: squats, presses and steps

Leg strength decides how easily you get out of a low chair, climb stairs and get up from the floor. Squat and step-up patterns cover all three.

Thighs and glutes, squat

Goblet Squat

Quads, Glutes

Holding one dumbbell at your chest keeps you upright and makes squatting deeper feel natural. Squat to a bench behind you at first so every rep has the same depth.

How to do it

  1. Hold a dumbbell or kettlebell vertically against your chest.
  2. Sit down between your knees, elbows inside them at the bottom.
  3. Stand up tall.

Cues

  • Elbows nudge the knees out at the bottom.
  • Chest stays up behind the weight.

Common mistakes

  • Letting the weight pull you forward.

Swap for: Bodyweight Squat, Barbell Back Squat

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Thighs and glutes, machine

Leg Press

Quads, Glutes

The leg press lets you load your legs heavily while the seat supports your back, a good fit if balance or a stiff back makes squats hard to load.

How to do it

  1. Sit in the machine with your whole back against the pad and your feet hip-width on the platform.
  2. Release the safety handles and bend your knees, bringing the platform toward you under control.
  3. Lower until your knees are bent to about 90 degrees or a little deeper, without your lower back curling off the pad.
  4. Press the platform away until your legs are nearly straight, and repeat.

Cues

  • Lower back stays on the pad
  • Whole foot pushes
  • Stop just short of locking out

Common mistakes

  • Going so deep that your hips roll up off the seat: stop where your back stays flat.
  • Snapping the knees straight at the top: keep a soft bend.

Swap for: 45-Degree Leg Press, Hack Squat, Barbell Back Squat

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Thighs and glutes, one leg

Step-Up

Quads, Glutes

Stepping up onto a box is stair climbing with a dumbbell in each hand. Start with a low step and your hands free, and raise the height before the weight.

How to do it

  1. Stand facing the bench with two dumbbells.
  2. Place one whole foot on the bench.
  3. Lean forward a little and push through the top foot to stand up on the bench.
  4. Bring the other foot up only to touch, then lower it back to the floor.
  5. Finish all reps on one leg before switching.

Cues

  • Whole foot on the bench
  • Push through the top heel
  • Lower slowly, do not drop

Common mistakes

  • Pushing off the floor with the back foot: that halves the work. Keep the trailing foot light.
  • Using a bench so high that your knee is far above your hip: you will rock instead of step.

Swap for: Barbell Step-Up

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Calves and ankles, raise

Dumbbell Standing Calf Raise

Calves

Strong calves push you forward when you walk and lift you onto your toes for a high shelf. Holding dumbbells adds load once bodyweight raises reach 20 reps.

How to do it

  1. With a dumbbell hanging from each hand, put the balls of both feet on a step or two stacked books, hip-width apart.
  2. Let your heels sink below the step until the calves are fully stretched, and pause.
  3. Press up onto your toes as high as you can with straight knees, and hold the top briefly.
  4. Lower slowly back into the stretch and repeat.

Cues

  • Tall body, straight knees
  • Slow down, quick up
  • Weight over the big toes

Common mistakes

  • Cutting the bottom short because the step feels unstable: use a wider step or touch the wall with a fingertip.
  • Bending the knees to help at the end of a set: that turns it into a little jump and stops loading the calf.

Swap for: Single-Leg Calf Raise, Kettlebell Calf Raise

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Hips: picking things up

Bending to lift something from the floor is a hip hinge. Practicing it with a kettlebell trains the glutes and hamstrings to do the lifting, so your back does less.

Glutes, hamstrings and back, hinge

Kettlebell Deadlift

Glutes, Hamstrings, Lower Back

Lifting one kettlebell from between your feet is the simplest way to learn the hinge you use to pick up laundry baskets and grandchildren. Start with 15 to 25 pounds and add as your form holds.

How to do it

  1. Stand with your feet about hip-width apart, the bell in one hand at your side and that arm straight.
  2. Push your hips back and bend your knees a little, letting the bell travel down beside your leg until it nearly reaches the floor, back flat.
  3. Keep your shoulders level and your chest facing forward as the bell lowers.
  4. Stand up by driving through your feet and squeezing your glutes. Finish the set, then switch hands. With two bells, hold one at each side.

Cues

  • Hips back, chest up
  • Bell close to your leg
  • Stand tall at the top

Common mistakes

  • Squatting straight down so the knees do all the work: lead with the hips.
  • Letting your back round to reach lower: stop the bell where your back is still flat.

Swap for: Kettlebell Good Morning, Kettlebell Swing, Kettlebell Row

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Glutes, bridge

Dumbbell Glute Bridge

Glutes

Lying on your back takes the balance out, so the glutes can work hard on their own. A dumbbell on the hips makes it progress.

How to do it

  1. Lie face up, knees bent, heels about a foot from your hips.
  2. Place a dumbbell across your hips and hold the ends.
  3. Press through your heels and lift your hips until your body makes a straight line from knees to shoulders.
  4. Hold the squeeze for a second at the top, lower until your glutes lightly reach the floor, and repeat.

Cues

  • Heels, not toes
  • Squeeze before you lower
  • Short range, hard squeeze

Common mistakes

  • Pushing off the toes so the thighs burn instead of the glutes: lift your toes slightly if it helps you feel the heels.
  • Bouncing off the floor between reps: let the hips touch down and pause.

Swap for: Dumbbell Hip Thrust, Single-Leg Glute Bridge, Dumbbell Staggered Hip Thrust

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Pushing: chest, shoulders and arms

Pushing strength gets you up off the floor and lifts things onto shelves. Use one horizontal push and one overhead press each week.

Chest and triceps, incline push-up

Incline Push-Up

Chest

Hands on a bench or counter make the push-up fit your strength, and lowering the surface over time is the whole progression. It also practices getting up off the floor.

How to do it

  1. Put your hands on a bench, box or counter, a little wider than shoulder width.
  2. Walk your feet back until your body is a straight line from head to heels.
  3. Lower your chest to the edge, elbows angled about 45 degrees from your sides.
  4. Press back up until your arms are straight.

Cues

  • Body like a plank
  • Elbows at about 45 degrees
  • Higher surface, easier rep

Common mistakes

  • Hips sagging toward the floor: squeeze your glutes and brace as if you were about to be poked in the stomach.
  • Flaring the elbows straight out: tuck them back at about 45 degrees.

Swap for: Kneeling Push-Up, Close-Grip Push-Up, Bench Dip

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Chest and triceps, machine

Machine Chest Press

Chest

The chest press machine adds load in small steps and keeps your arms on a fixed path, which suits the gym plan here.

How to do it

  1. Raise or lower the seat until the handles line up with the middle of your chest, then sit with your back on the pad.
  2. Take the handles with straight wrists and your shoulder blades pressed back.
  3. Push forward until your arms are nearly straight.
  4. Return slowly until your hands are level with your chest, then press again.

Cues

  • Handles at mid-chest
  • Back stays on the pad
  • Slow on the way back

Common mistakes

  • Seat too high, so your shoulders take over: lower it until the handles meet your mid-chest.
  • Stopping the handles short of your chest: let them come all the way back each rep.

Swap for: Incline Push-Up, Flat Dumbbell Press, Dumbbell Floor Press

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Shoulders and triceps, seated press

Dumbbell Shoulder Press

Shoulders

Pressing dumbbells overhead from a seat keeps reaching high shelves and lifting bags into overhead bins easy. Sit with your back against the bench.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.

Swap for: Machine Shoulder Press, Neutral-Grip Dumbbell Shoulder Press, Landmine Press

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Pulling and carrying

Rows and pulldowns train the upper back for posture and for pulling open heavy doors. The farmer's walk turns that strength into carrying.

Upper back and biceps, row

One-Arm Dumbbell Row

Lats, Upper Back

Supporting yourself on a bench, you can row a fairly heavy dumbbell with one arm at a time. It trains the upper back muscles that pull your shoulders up and back.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Back and arms, pulldown

Lat Pulldown

Lats

The pulldown trains the large back muscles you use to pull yourself up, with a seat and a pin you can set to any weight.

How to do it

  1. Set the thigh pad so your legs are locked under it, then stand up and take the bar a little wider than your shoulders, palms forward.
  2. Sit down with your arms fully stretched overhead and lean back only slightly.
  3. Pull the bar to your upper chest by driving your elbows down toward your hips.
  4. Let the bar rise until your arms are straight and your shoulders lift toward your ears, then pull again.

Cues

  • Elbows to your back pockets
  • Bar to the top of the chest
  • Let the stack lift you at the top

Common mistakes

  • Leaning far back and rowing the bar to your stomach: stay nearly upright so it remains a vertical pull.
  • Stopping with the arms still bent at the top: the stretch overhead is half of what makes the pulldown work.

Swap for: Assisted Pull-Up, Single-Arm Lat Pulldown, Band Bent-Over Row

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Grip, core and legs, carry

Farmer's Walk

Forearms, Traps, Shoulders

Carrying two dumbbells across the room is grocery day turned into training. It works grip, trunk and leg steadiness all at once.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

First strength routine at home, two days a week

Open in the session builder
  • Workouts2× a week
  • Working sets32 a week
  • Per workout~35 min
  • EquipmentDumbbells

You have a few pairs of dumbbells and a sturdy chair or step at home, and you are new to strength training or returning after a long break.

One full-body session done twice a week gives every major muscle 4 to 6 sets a week, the amount that builds strength in beginners. The session has 16 working sets and takes about 35 minutes.

Full body
ExerciseSets × repsRIRRest
Goblet Squat1 warm-up set firstTo a chair or bench. 3 × 8–12 3 90 s
Incline Push-Up 3 × 8–12 3 75 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Dumbbell Glute Bridge 3 × 10–15 2 1 min
Dumbbell Standing Calf Raise 2 × 12–20 2 45 s
Farmer's WalkSeconds of walking. 2 × 30–45 2 90 s
How to run it
Train twice a week, leaving two or more days between sessions, such as Tuesday and Friday. Walk or garden on the other days.
How to progress
Use double progression: when every set reaches the top of the rep range with 2 or 3 reps left, use the next dumbbell up and start again at the bottom of the range. For the carry, add 10 seconds before adding weight.
Open in the session builder

Session 2

Gym with machines, three days a week

Open in the session builder
  • Workouts3× a week
  • Working sets38 a week
  • Per workout~30 min
  • EquipmentLeg Press, Chest Press, Lat Pulldown, Dumbbells +1

You have a gym membership and want a routine that uses machines for most of the load, with a few free weights.

Two alternating sessions on three days give every muscle 6 to 9 sets a week. Machines let you train close to your limit with a stable seat, so the main lifts can go to 2 reps in reserve. Each session has 11 to 14 sets and takes 35 to 45 minutes.

A: Press and pull
ExerciseSets × repsRIRRest
Leg Press1 warm-up set first 3 × 10–12 2 90 s
Machine Chest Press 3 × 8–12 2 90 s
Lat Pulldown 3 × 8–12 2 90 s
Dumbbell Glute Bridge 3 × 10–15 2 1 min
Dumbbell Standing Calf Raise 2 × 12–20 2 45 s

Open A: Press and pull in the session builder

B: Squat and hinge
ExerciseSets × repsRIRRest
Goblet Squat1 warm-up set first 3 × 8–12 2 90 s
Kettlebell Deadlift1 warm-up set first 3 × 8–10 2 90 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Dumbbell Shoulder Press 2 × 8–12 2 75 s

Open B: Squat and hinge in the session builder

How to run it
Switch between A and B on three days with rest in between. Start each session with 5 minutes on a bike or treadmill.
How to progress
On machines, move up one pin when every set reaches the top of the range at 2 reps in reserve. On the kettlebell deadlift, move to the next bell only when every rep looks the same.
Open in the session builder

Session 3

Stairs, groceries and getting off the floor

Open in the session builder
  • Workouts2× a week
  • Working sets30 a week
  • Per workout~35 min
  • EquipmentDumbbells, Flat Bench, Kettlebells

Daily jobs have started to feel harder: you use the handrail on stairs, carry fewer bags at once or need a hand to get up from the floor.

This session trains those exact movements: stepping up, lifting from the floor, carrying, and pushing up from low down. Twice a week with 15 sets keeps each one strong without long sessions.

Stairs, lifting and carrying
ExerciseSets × repsRIRRest
Step-UpPer leg. 3 × 8–10 3 75 s
Kettlebell Deadlift1 warm-up set first 3 × 8–12 3 90 s
Goblet SquatTo a chair. 2 × 8–12 3 75 s
Incline Push-Up 2 × 8–12 3 1 min
Farmer's WalkSeconds of walking. 3 × 30–45 2 90 s
Dumbbell Standing Calf Raise 2 × 12–20 2 45 s
How to run it
Do it twice a week. Use a stair at home or a low box at the gym, and put a chair next to it for balance.
How to progress
Raise the step height before adding dumbbells to the step-ups. Add weight to the deadlift and carry when the top of the range comes with 3 reps still in reserve.
Open in the session builder

Make it fit you

Questions

What is the best way for a 60 year old woman to build muscle?

Lift weights two or three times a week, cover the legs, hips, back and arms, stop each set 2 or 3 reps short of failure, and add weight as you get stronger. Eat enough protein at each meal to support it.

How many days a week should a woman over 60 lift weights?

Two days a week is enough to get stronger, and three is better if you recover well. Leave a day between sessions.

Can a 60 year old woman flatten her stomach with exercise?

Ab exercises strengthen the muscles but cannot remove fat from one area. Flattening the stomach comes from overall fat loss, through eating and total activity, with strength training keeping your muscle while you lose.

Is it safe for women over 60 to lift weights?

Lifting is how you keep the strength to do daily tasks. Start light, learn the movement, and progress slowly. The home plan starts the main lifts at 3 reps in reserve so your first weeks are about form, not effort.

What is the 3-3-3 rule for strength training?

It usually means three exercises, three sets, three days a week. It works as a starting template, but most women over 60 do better with five or six exercises that cover the whole body, as in the plans above.