How Do I Start Strength Training After 60? Strong for Life
Talk to your doctor first. Then start with weight machines and light weights two or three days a week. Do 1 or 2 sets of 10 to 15 reps. Move slow and breathe. Add a little each week. American Muscle & Fitness has a senior price for people 60 and over, and we accept SilverSneakers.
Part 1
Why lift after 60
- Helps you stay strong for daily tasks
- Helps your balance
- Helps keep bones strong
- Makes stairs and grocery bags easier
It is never too late to start. Small steps add up.
Part 2
A starter plan
| Move | Sets and reps |
|---|---|
| Leg press | 2 sets of 12 |
| Seated row | 2 sets of 12 |
| Chest press machine | 2 sets of 12 |
| Sit to stand from a bench | 2 sets of 10 |
| Treadmill walk | 10 minutes, easy pace |
Part 3
Tips to stay safe
- Warm up 5 to 10 minutes first
- Move slow, do not jerk the weight
- Breathe out as you push
- Stop if you feel pain or get dizzy
- Rest a day between lifting days
Some sore muscles are normal. Sharp pain is not. If it hurts, stop and tell your doctor.
Part 4
Pick quiet times
Try mid-morning or early afternoon. The gym is often calm then. You can take your time on each machine. Goran can show you how to set each one up.
Part 5
Senior deals
People 60 and over get a senior price. See our senior membership. Have SilverSneakers? See our SilverSneakers page. Want to look first? Book a free visit.
Keep reading
More Guides
- How Do Night Shift Workers Fit In a Workout?
- How Should a Woman Start Lifting Weights?
- How Do I Prep for My First Bodybuilding Show in Ohio?
- How Many Rest Days Do I Need?
- What Are the Basic Gym Etiquette Rules?
- How Do I Stay Consistent at the Gym?
Ready to start? Join online, see our prices or book a free visit.
Questions
Common Questions
Is lifting weights safe after 60?
For most people, yes, if you start light. Ask your doctor first.
- Start with machines
- Go slow
- Rest between days
- Stop if it hurts
How many days should seniors lift?
Two or three days a week with a rest day between.
- Walk on other days
- Stretch daily
- Sleep well
- Stay with it
Do you accept SilverSneakers?
Yes. Bring your member ID and we will check it.
- Often $0 a month
- 24/7 access
- Senior rate if not covered
- No contract