Simple But Effective Calisthenic Push Exercises for Women Over 60

As an aging fitness enthusiast, I’m always on the lookout for new ways to challenge myself without beating up my body. 

Calisthenic push exercises and workouts (which I alternate with pull workouts) are a perfect option.

This is because they are a great way to build muscle mass and endurance without killing myself.  

A big bonus is that you don’t need much equipment, and they can be altered for any fitness level.  

So, if you can relate and want to try something different, stick around and I’ll share my favorite calisthenic push exercises with you. 

Benefits of Calisthenic Push Exercises

As I stated before, calisthenic push exercises can help improve our muscle mass and endurance, which tend to go in the garbage as we age. 

But they also require focus and discipline, which can help you think more clearly and concentrate better throughout the day.  

You can do these exercises almost anywhere since no fancy equipment is needed.

They can also be adjusted to your fitness level which makes them great for anyone to try.

Upper Body Push Exercises

Upper-body push exercises help build strength and endurance, making daily activities easier.

Calisthenics Push-Ups

Regular push-ups are great for gaining upper body strength because push-ups work all your major muscle groups.   

To do a basic push-up:

• Start by lying on a mat with your face down and your hands slightly wider than shoulder-width apart.
• Engage your core and push up until your arms are straight.  
• Then, lower your body until your chest nearly touches the ground.
• Then, push back up to the starting position. 

Focus on keeping your body in a straight line from head to heels.  

Do not let your core sag and don’t arch your back.  

If doing basic push-ups on the ground is too difficult, try doing wall push-ups instead.  

As you get stronger, take it to the next level and try doing diamond push-ups, incline or decline push-ups, or even handstand push-ups. 

There are so many different variations of push-ups, so you should be able to find one that fits your fitness goals.  

You could also use push-up bars to challenge you even more. 

READ MORE:  The 11 Best Chest Workouts To Do At Home: No Equipment Needed

Chest Press

The chest press works your chest muscles, triceps, and shoulders.

For this one you will need a resistance band.

• Place a resistance band around your back at chest level.
• Lie back on a bench or the floor. 
• Lift the resistance band at chest level. 
• Lower the band slowly, then push them back up until your arms are extended. 
• Make sure your feet are flat on the ground, and your back remains pressed against the bench or floor.

Pike Push-ups

The pike push-ups target your shoulders, upper back, and upper chest. 

• Start in a regular push-up position with your hands slightly wider than shoulder-width apart.
• Tighten your core muscles and lift your hips up until your body forms an upside-down V shape. 
• Keep arms and legs as straight as possible.
• Slowly lower the top of your head towards the ground until your head touches the floor.
• Pause for a second.
• Then, push through your palms to straighten your arms and lift your body back to the starting position.

Dips

Dips are a powerhouse for your triceps and lower chest, using nothing but your own body weight. 

You can do them on parallel bars (dip bars) or a stable surface like a chair or bench.

To do a dip

• Sit on the edge of a sturdy chair with your hands on the edge of the seat.
• Slowly lower your body towards the floor, by bending your elbows until your arms are at about a 90-degree angle. 
• Then, push back up to the starting position. 
• Maintain a slight lean forward to engage your chest more.

Quick tip: Keep your elbows close to your body for proper form.

Also, the further you place your feet away from the chair, the more challenging the exercise will be.

READ MORE:  Best Bodyweight Exercises For Seniors: Stay Fit And Healthy | Simply Aging Healthy

Lower Body Push Exercises

Lower body push exercises are the best thing for building strength in your legs and glutes. 

Here are some simple exercises that target different muscle groups of your lower body.

Squats

Squats are a great exercise that targets your quadriceps, hamstrings, and glutes. 

To perform a basic squat:

1. Stand with feet shoulder-width apart
2. Push your buttocks back as you bend your knees.
3. Lower your body to 90 degrees.
4. Aim for 10-15 reps.

You can make squats more challenging by adding weights or trying variations like sumo squats (wider stance) or jump squats (adding a jump as you rise). 

READ MORE:  7 Easy Squats For Aging Knees: Tips And Techniques | Simply Aging Healthy

Reverse Lunges

Reverse lunges are great for balance and coordination while targeting the same muscle groups as squats. 

To perform this exercise,

• Stand with your feet hip-width apart and your hands on your hips or on a chair for balance.
• Step back with your right foot and bend your left knee, keeping your back straight.
• Make sure that your front knee does not go past your toes.
• Hold the position for a few seconds, then return to the starting position.
• Repeat on the other side.

READ MORE:  Best Modified Lunges For Seniors: Easy Exercises To Stay Active | Simply Aging Healthy

Step Ups

Step-ups are a fantastic way to strengthen your legs and glutes. 

Here’s how to do this exercise:

• Choose an elevated surface – box, chair, weight bench, table – just make sure that it is sturdy and the surface is not too high.
• Place your 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 up onto the raised surface.
• Then, slowly lower the left foot 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 on the other leg.

You can up your game by holding weights in each hand or using a higher step. 

This exercise mimics activities like climbing stairs.

READ MORE:  The 5 Best Ways To Use Resistance Bands With Step Ups | Simply Aging Healthy

Calf Raises

Calf raises work your calf muscles and improve your balance. 

To perform calf raises, 

• Start in a standing position.
• Feet shoulder-width apart, and toes pointed forward.
• Stand close to a chair or a wall for support.
• Lift both heels off the floor and hold for a few seconds before slowly lowering them back down. If this is too hard at first, just do one foot at a time.

For added difficulty, try doing this exercise on a step or with weights.

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

Push Exercises for A Strong Core

Core engagement is super important in push exercises. 

It helps stabilize your body to get the max out of your workouts. 

Here are two effective push exercises that really challenge your core.

Spiderman Push-Ups

Spiderman push-ups take traditional push-ups to a new level. 

To do this exercise:

• Begin in push-up position.
• As you lower your body, lift your right knee toward the right elbow. 
• Return to push-up position.
• As you lower your body, bring your left knee to your left elbow.
• Continue to alternate for 5-10 on each side.  

Tips

• Make sure you alternate sides for balanced development. 
• Keep your body in a straight line from head to heels, and avoid sagging your hips.

Plank to Push-Up

The plank to push-up is a dynamic exercise that requires core stability. 

• Start in a plank position. 
• Push up onto your right hand and then left hand.
• Return to plank position.

Tips:

• Keep your elbows tight to your body as you lower
• Maintain a neutral spine throughout the movement
• Engage your glutes and core for stability

This exercise not only targets your chest and triceps but also your core. 

READ MORE:  9 Of The Best Calisthenics Abs Exercises For Older Adults | Simply Aging Healthy

Safety Tips and Injury Prevention

When doing calisthenic push exercises, safety should be your top priority. Here are some tips to keep you injury-free:

• Warm-Up: Always start with a proper warm-up. It prepares your muscles and reduces the risk of injury.
• Form Matters: Focus on keeping good form. Poor technique can lead to strains or injuries.
• Listen to Your Body: If something feels off, stop! Pushing through pain can make injuries worse.
• Progress Gradually: Avoid jumping into advanced exercises too soon. Builds strength gradually to prevent overdoing it.
• Use a Soft Surface: Practice on a mat or soft surface if possible. This helps cushion your joints.
• Stay Hydrated: Drink enough water before, during, and after your workout. Hydration keeps your muscles functioning well.
• Rest Days: Give your body time to recover. Rest is just as important as your workouts.

Remember, safety is key to enjoying your workout routine! By following these tips, you’ll keep your push exercises effective and fun.

Are Calisthenics Push Exercises Good for Women Over 60?

Calisthenics push exercises are a great way for women over 60 to stay active, fit, and healthy.

These exercises are the perfect way to improve strength, endurance and flexibility.

They are also a safe and easily accessible form of exercise for women over 60.

So why wait?

As the saying goes, “Aging is not lost youth, but a new stage of opportunity and strength.”

So let’s embrace this opportunity to stay strong, confident, and healthy well into our golden years.