10 Calisthenics Pull Exercises for Women Over 60: Stay Strong in Your Golden Years

New Year – New You!  

Do you always say this at the beginning of each new year, hoping to improve your physical health, but then go back to your usual bad habits? 

Maybe this year, it’s time to take it seriously.

As we get older, we naturally lose muscle, which can make us weak and cause us to have trouble doing things we really like to do.

So, why not start a fitness program now? 

Working out doesn’t have to be hard, especially if you’re over 60. 

Calisthenics pull exercises are great for improving strength, balance, and flexibility without needing a lot of equipment. 

These exercises can also make you feel more confident.

In this article, I’ll show you some easy calisthenics pull exercises to help you get started. 

These exercises can fit into your daily routine, so grab a resistance band and mat and get started!

Understanding Your Fitness Level

Understanding how fit you are is important. 

Take a moment to figure out how strong and able you are before you start exercising. 

If you haven’t worked out in a while, start with easy exercises before moving on to harder ones.

Write down your fitness level so you can keep track of how you’re doing. 

Take your measurements and count how many times you can do an exercise or how long you can do it. 

Slowly make things harder by doing more reps or using more weight when you are ready. 

Set goals that you can actually achieve. This will motivate you to work harder.

READ MORE: What is Goal Setting and How to Do it Well

Make the Most of Your Home Environment

Make sure to choose a space that gives you enough space and is comfortable, with no distractions if possible.

• Clear Area: Set up a dedicated area with enough room to move freely.
• Flooring: Soft surfaces, like mats, can decrease the impact and improve grip.
• Lighting: A well-lit space will help keep you safe.

Also, consider having a nearby wall or sturdy furniture for support during specific exercises. 

Full-Body Workout

Here are my favorite calisthenic pull exercises that work the entire body.  I do use therabands for resistance.  

Upper Body Calisthenics Pull Exercises

Are you ready to work on that upper-body strength with minimal equipment?  These exercises are a great way to get started!

Woodchoppers

The Banded Wood Chops are an effective way to strengthen your shoulders, arms, core and obliques. 

To do this exercise:

• Stand with your feet shoulder-width apart.
• Place one end of a resistance band under your foot and hold the other end with the opposite hand. 
• Pull the band across your body, engaging your oblique muscles.
• Avoid jerking motions.
• Return to the starting position and repeat 10-15 times on each side. 

Lat Pull-Overs

Lateral pullovers are a great way to target your back muscles.  

To do a pullover:

1. Lie on your back with your legs slightly extended.
2. Place theraband around the bottom of your feet.
3. Hold the theraband with both hands and extend your arms above your head.
4. Keep your arms straight and lower your hands with band towards the ground behind your head.
5. Then, lift it back up to the starting position.
6. Repeat for 3 sets of 10-15 reps.

Band Pull Apart

Band Pull Apart is one of my favorite back exercises.  

To do this exercise:

• Grab a resistance band.
• Start with straight arms out in front of you at shoulder height.
• Hold onto the ends of the band with each hand facing up
• Then, pull the stretch band apart, bringing your hands towards your shoulders.
• Hold the stretch for a few seconds before releasing and repeating the exercise.

Bent Over Rows or Seated Rows

Bent over rows is another great exercise for improving scapular strength.  

Good form is very important with this one so that you do not irritate your lower back.  

To do this one:

• Begin in a standing position.  
• Place a resistance band under the arches of your feet.  
• Hold the right side of the band in the right hand and the left side in the left hand.  
• Engage your core and bend forward in a hinged position.
• Keep your spine straight.  
• Pull the bands up to your sides, squeezing your shoulder blades together.
• Hold for a few seconds, and then lower the bands back down. 
• Repeat 10-15 times, doing 3 sets.  

Concentration Curls

Concentration curls are a great bicep exercise.  

To do this exercise:

READ MORE: No-Equipment Bicep Workout For Women 60+: Unlock Your Inner Strength | Simply Aging Healthy

Lower Body 

These lower bodyweight exercises are great for calisthenics training.  

Step Ups

Step-ups are great exercises, especially as we age, and can be done with just your own body weight.  They help with building muscle for improved balance.  

Here’s how to do this exercise:

• Choose a platform – box, chair, weight bench, table – just make sure that it’s sturdy and a good height for you.
• Place the right foot on the box, making sure the entire foot is on the box.
• Place the left foot on the floor close to the box.
• Lean forward and apply pressure to the heel of the right foot on the raised surface while pulling the left foot onto the raised surface.
• Then lower the left foot slowly back to the floor.
• Leave the right foot on the raised surface and continue to raise the left foot from the floor to the raised surface for 10-15 reps.
• Switch and repeat lifting the right leg.

Deadlift

Deadlifts are excellent for activating the glutes and hamstrings.

Be sure to use proper form to avoid lower back pain.  

• Start by standing with your feet hip distance apart.  
• For resistance, you can grab a resistance band.  Loop the band under your feet with band in both hands. 
• Keeping a straight back, hinge at the hips, and lower the torso toward the ground.
• Rise back to a standing position while engaging your glutes.  

Glute Bridge

This exercise is the best way to isolate and strengthen the glutes and hip extensors.

It’s a great exercise for the hip flexors.  

• Begin by lying on your back.
• Bend your knees and place heels as close to your buttocks as you can tolerate.
• Lift hips towards the ceiling with lower back off of the floor.
• Hold for 2-3 seconds and then lower back to the ground. 

Standing Calf Raises

Standing calf raises are an excellent exercise to strengthen your calf muscles, which are important for balance and stability.

To perform this exercise:

1. Stand with your feet shoulder to hip-width apart.
2. Hold onto a chair or wall for support.
3. Slowly rise up onto the balls of your feet.
4. Hold for a few seconds, and then lower your heels back down to a lower position.
5. Aim for 10-15 repetitions.

Reverse Leg Lift

Reverse leg lifts (leg raises) are a great calisthenic exercise that you can do with your own body weight.  

This exercise can be done standing or lying on the floor.  

1. Start out on the floor lying on your stomach.  
2. Engage your core and tighten your abs.
3. Begin lifting both legs.  
4. Hold for a few seconds in top position as you squeeze your glutes.
5. Slowly lower the legs back to the original position.
6. If raising both legs is too difficult for you – raise one leg at a time instead.  
7. Do this 10-12 times.

If you have difficulty getting on your tummy then start on hands and knees and lift one leg at a time.

If you prefer to stand – start by holding onto a wall or the back of a sturdy chair and lift one leg at a time behind you.    

READ MORE: Best Calisthenics For 60 Year Olds To Do At Home | Simply Aging Healthy

Warm-Up and Cool-Down Routines

A proper warm-up prepares your body for exercise, while a cool-down helps with recovery. 

These routines are just as important as the training session itself!  It helps with flexibility and can prevent injuries.

Dynamic Stretching to Prepare the Muscles

Dynamic stretching is a fantastic way to get your muscles ready for pull exercises. 

Focus on movements that mimic the motions you’ll be doing, which helps increase blood flow.

Cool-Down Stretches to Prevent Injury

Cooling down after your workout is very important for muscle recovery. 

Include stretches that target the areas you exercised to release tension.

These stretches help prevent stiffness and promote flexibility so that you feel great post-workout.

Exercise Recovery and Nutrition for Women Over 60

After working out, it’s important to give your body time to heal and get stronger aka recover. 

It helps your muscles feel better and keeps you healthy as you age. 

Some ways to help you recover are by doing gentle stretches and taking rest days.

Rest days are days when you don’t exercise and let your body rest. 

Make sure to have at least one or two rest days each week. 

Getting enough sleep is also very important because your body does a lot of repair work while you’re asleep.

Drinking enough water is also essential for recovery and being healthy. 

Try to drink 8-10 cups of water a day. 

READ MORE: 14 Easy Ways To Boost Water Intake For Older Adults | Simply Aging Healthy

Eating the right foods is also important. 

After exercising, make sure to have a good meal that has lots of protein and healthy carbs. Foods like chicken, fish, quinoa, and beans help muscles heal. Eating fruits and vegetables also gives your body important vitamins and minerals.

READ MORE: Unlock The Secrets To Effortless Healthy Eating Habits: A Guide For Women Over 60 | Simply Aging Healthy

Building a Consistent Workout Routine

Creating a consistent workout routine for calisthenic pull exercises is very important for women over 60 in the long run. 

Keep your workouts interesting by adding variety. This will help you stay motivated.

Strength training is important, but don’t forget to do fun cardio activities like swimming, cycling or dancing.

Tracking your progress in a workout journal can help motivate you to reach new goals. 

Write down how many reps and sets you do, as well as any personal milestones, such as increased stamina.

Be proud of your small victories and celebrate them. It could be completing an extra set or noticing that you’re getting stronger.

READ MORE: Workout Routine For Women Over 60: Get Strong And Get Active | Simply Aging Healthy

Should Women over 60 Begin a Bodyweight Pull Workout?

In short, as this blog post explains, pull exercises without weights are great for women over 60 to get stronger and stay independent. 

These body weight-based training exercises are easy and can be done anywhere. 

They also have many benefits, like better posture, stronger bones, and less chance of getting hurt. 

As Jane Fonda once said, “It’s never too late to start over and be happy”. 

Let’s commit to being our best selves by doing pull exercises. 

Remember, age doesn’t matter – let’s keep pushing ourselves to be the best we can be.

I would love for you to share your favorite pull exercise. Do you like the simpler ones, or is muscling up a pull-up more your speed?