Ultimate Guide to Mastering a Full-Body Weight Bench Workout for Women Over 60

A lot of women think a weight bench is only for bench press or something that only meathead guys or gals use at a gym.  

Certainly not something that 60-something women need in their home gym to get stronger.

But honestly, that little inexpensive workout bench is one of my favorite tools to use. 

It’s like a whole mini‑gym if you know how to use it. 

I’ve been using it much more since I had my hips replaced.  It beats getting on and off the floor a million times in a workout!  

It’s also great for taking your range of motion further during exercises like chest flyes, leg lifts, and chest press, to name a few.

So, if you want to do a complete full-body workout on a weight bench – and not on the floor- grab a bench, a pair of dumbbells, and a lot of determination, and I will walk you through some top weight bench exercises to get you stronger.

This is a great workout for any fitness level—even a beginner just starting fresh.  

You don’t need to be fast, fancy, or perfect. You just need to show up and try.

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Why This Workout Works for Women Over 60

• It’s gentle on joints
• It builds strength you use in everyday life
• It helps with balance, posture, and confidence
• It doesn’t require a gym membership

And the best part: you’ll feel yourself getting stronger every week.k.

Warm‑Up (2–3 minutes)

Before lifting anything, always, always, always do a warm-up. 

This will wake up your muscles and get the blood flowing.  

Just think simple. 

• March in place
• Arm circles
• Light stretching

Upper Body Exercises

Shoulder Raises

This exercise is a great way to work all 3 deltoid heads to give you that sexy shoulder.  

• Begin by sitting on the weight bench. 
• Hold light dumbbells at your sides and then lift them up to shoulder height (lateral raise)
• Then bring the weights out in front of you at chest level.
• Then lift the weights over your head.
• Now return to the starting position by bringing the weight back down and out in front of your chest, then back out to the side, and finally back down to your side.  

So, basically you will return to starting position by doing the exercise backwards.

Single-Arm Row

The single-arm row is a great exercise for targeting the lats, or the muscles on the sides of your back.

To perform this exercise:

1. Place your left knee and left hand on a workout bench, and hold a dumbbell in your right hand.
2. Keep your back straight and lift the dumbbell up towards your chest, keeping your elbow close to your body.
3. Lower the dumbbell back down to the starting position and repeat.
4. Switch sides and repeat with your left arm.

Lat Dumbbell Pullover

Lat pullovers work the lats, chest, triceps, and core.

• Begin by lying on the weight bench holding one dumbbell. 
• Using both hands, grip the dumbbell at one end, making a diamond with your fingers and thumb.
• Bring it from above your chest back behind your head in a slow arc with arms slightly bent.
• Bring the weight back above your chest and repeat.            

This works several major muscle groups to help you feel stronger.

Close‑Grip Chest Press

The close grip press will work your chest (pectoral muscles), anterior deltoids, triceps, wrist and elbows.

• First lie on the weight bench with dumbbells close together over your chest and upper arms close to your side. 
• As you press the weights together, press them up above your chest.
• Then lower the weights and repeat.

It is important to press the weights together throughout this exercise to work the chest muscles. 

Bro Curls

This exercise isolates the biceps muscle. 

• Begin by sitting on the end of your weight bench. 
• Place the weight in your right hand and place your upper arm against your inner thigh.  
• Then begin doing a bicep curl, lifting your lower arm up towards your head (be sure to keep your upper arm against your inner thigh throughout the exercise).
• Lower the upper arm and then repeat.

The biceps are the sexy muscles that help you lift.

Ab Exercises

You will be working your core throughout all of the exercises in order to keep proper form. 

However, these exercises focus directly on the core muscles.  

Dead Bug (Bug Exercise)

This is a fabulous exercise, especially if you want to strengthen your core while decreasing strain to your lower back.  

It works your abs, obliques, and spinal erectors (muscles that extend and stabilize the spine).

• Lie on the weight bench on your back, arms up above your chest, knees bent at a 90-degree angle.  
• Extend your right leg as you lower your left arm slowly.
• Return to the starting position.
• Then extend your left leg as your lower your right arm slowly.

This teaches your core to stay strong and steady.

Crunches

Simple but effective. 

This mostly works your upper abs. 

• Start by lying on your bench.
• Bend your knees and lift your shoulder blades off the bench squeezing your abs.
• Lower back to bench and repeat.

Lower Body Exercises

Step‑Ups

This is a great exercise to work the entire lower body, the quads, glutes, hamstrings, calves, hip adductors and core.  

You will use the exercise bench as a step. (If the bench is too high for you when just starting, begin on a stair or other lower platform).

• Lift your right foot on the bench, keeping your left foot on the ground behind the bench.
• Use the right foot/leg to pull the left foot up to the step to standing position.
• Lower the right foot to the ground, and then bring the left foot to the ground.
• Then lift the left foot to the bench.
• Use the left foot/leg to pull the right foot up onto the bench to standing.
• Return to the ground and continue to alternate legs.  

When you are ready, grab a light weight in each hand or a heavier weight with both hands.

Single-leg movements like step-ups are perfect for working on balance and strength.

Squats

Squats are a great way to work the quads, hamstrings, glutes, and core.

• Stand in front of the weight bench with a light weight in each hand or one heavier weight in both hands.
• Sit back until you lightly touch the bench.
• Then stand up again and repeat.

Once you master this, try standing on one leg while lowering to the bench, alternating legs.

Glute Bridge

Yep, it works the glutes!

• Lie flat on the floor with your feet on the bench. 
• Lift your hips high and squeeze the glutes.
• Then lower back to the ground and repeat.

When ready, place a weight below your abs. 
This targets your glutes, which help you walk, climb, and stay stable.

Hip Thrusts

This exercise works the glutes, hamstrings, and lower back, all of the lower posterior muscles (posterior chain).

• Place your upper back on the bench, feet on the floor.
• Place a weight on your hips (or skip the weight if just starting out). 
• Lift your hips up, hold.
• Then lower hips back to the floor and repeat.

This one is great for building strong glutes.

Calf Raises

Who doesn’t want those sexy calves?

• Begin by sitting on the edge of the weight bench.
• Place a weight on your thighs. 
• Lift your heels up and down slowly.

This strengthens the muscles that help you walk, run, and jump.

What Are the Best Weight Benches

You don’t need a fancy exercise bench, there is no need to take out a loan for this. 

There are two options for a weight bench – a flat bench or an adjustable weight bench.

Which one is best for you really depends on what you want to do on your bench and your budget.

​As you can see, you can do several exercises with just a flat bench.

However, if you want to include exercises like incline bicep curls or incline chest press, or you want a backrest for some of your exercises like shoulder press, the adjustable weight bench may be worth the extra expense.  

There are pros and cons to both, and I actually have both for different exercises (as I said earlier, it beats getting up and down off the floor!)

How to Put It All Together

Do each exercise for:

• 10–12 reps
• 1–3 rounds, depending on where you are in your fitness journey. 

Listen to your body!

Take breaks when you need them. 

Strength doesn’t come from rushing—it comes from consistency.

Why Women Over 60 Should Do A Full Body Weight Bench Workout

A full‑body weight bench routine can feel like a big step, but it’s one that truly pays off.

When you show up for yourself—whether you’re starting fresh, coming back after a break, or just wanting to feel stronger—you’re proving that your health still matters.

I’ve watched so many women over 60 surprise themselves with what they can do, and you’re no different.

Keep moving at your own pace, celebrate every little win, and remember that strength doesn’t come from being perfect. It comes from trying, learning, and believing that you deserve to feel strong in your own body.