Workout Routine for Women Over 60: Get Strong and Get Active

As women over 60, our bodies have undergone some significant changes.

Especially after going through menopause.

This has thrown many of us a few curveballs, such as an increased risk of osteoporosis and heart disease, loss of muscle mass, and, my all-time favorite, the ol’ muffin top!

So, now more than ever, it’s so important that we maintain or maybe even begin to develop a more active lifestyle.

A great way to do this is by getting regular exercise.

But to stay motivated and active with exercise you need to develop a workout routine.

This, however, cannot be just any random routine.  It needs to be as individual and unique as you are.

At 60, I think we are more in tune with our bodies, goals, and limitations.

We need to include exercises that keep us strong and also helps to improve our balance to avoid falls or injury as we age.

Does this mean that we need a slower gentler routine or become more sedentary??

NO!

I believe we can still take on the world if we want to!

I know women who didn’t even start a workout routine until they were 60, and they are totally rocking it!

But I also know women like me who have been pushing it since our teen years, so some of us are just looking to slow down the pace while still staying active and motivated.

To develop a workout routine that works for you – ask yourself a few questions.

1. Are you new to fitness?   
2. Do you have any pre-existing diagnosis that can alter your plan – lung, heart, or physical limitation due to things such as arthritis?  
3. Do you have any injuries that can be limiting?  
4. What kind of activities do you enjoy?  

These things are extremely important in developing a plan made just for you. 

Let’s look at what you should consider when developing the perfect routine that you will stick with.

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”   

– Michael Phelps –

Developing a Balanced Exercise Plan

We need to include different types of exercise into our workout routine to help our cardiovascular health, muscle strength, flexibility, and balance. 

Cardiovascular Exercise

It is super important for you to do exercises that get the old heart pumping!  

This can include a brisk 30-45-minute walk, jogging if that is your thing, cycling, swimming or hiking. 

If you prefer group activities, you could try pickleball, an aerobics class, water aerobics, or a dance class. These are all good ways to get your heart pumping. 

Consistency is key, so choose activities you enjoy so you will stick with it!

Strength-Training Workout

I am a firm believer that resistance training is super important for women. 

If you are not a fan of free weights or have joint issues, grab a resistance band instead.

Don’t forget that even bodyweight exercises create resistance.  

Your body doesn’t care what you use for resistance. 

Strengthening the muscles at least twice a week is important. 

Focus on exercises that hit all major muscle groups like:

• Legs: Weighted squats and lunges
• Arms: Bicep curls, tricep extensions
• Chest & Back: Chest press, lat pulldowns
• Core:  Planks or Russian Twists

Start with light weights or resistance bands, aim for 1-2 sets of 10-15 repetitions, gradually increasing as you progress.

Flexibility and Balance

Improving flexibility and balance can decrease your risk of falls. 

Yoga and Pilates are excellent for this.

A few good movements are:

• The Warrior pose, for balance.
• The Seated Twist for spinal mobility.

Stretching for even 10 minutes a day can help you stay flexible.

Low-Impact Exercise Options

To protect your joints, look for low-impact exercises that put less stress on the body. 

Swimming and cycling are two good choices.  

Elliptical training is also a good joint-friendly alternative to running.

“Create a routine. If you take these two steps – setting aside the time and making your body move – three or four days per week, then you have in effect established a routine. It is this routine, this plan, this expectation of yourself that is going to give you the power to change the nature of your relationship with exercise. “ 

– Bob Harper –

Starting with Simple Routines

Here are a few activities that are kind to our bodies.

Walking and Jogging

Walking is a fantastic way to get moving without putting too much strain on your joints. I try to fit in a morning walk 4-5 days a week.  

If you’re new to exercise, start with short distances, maybe a 10-15-minute walk, 2-3 days a week, and slowly increase to 20-30 minutes 3-4 days a week.  

Do whatever you can tolerate at your fitness level. 

If you want to step up your game and your joints are on board, try jogging at a comfortable pace instead of walking.  

Swimming

Swimming is also a great option if you’re looking for a low-impact, full-body exercise.

The buoyancy of water supports your weight, which reduces stress on your joints, and the resistance helps build muscle strength.

Again, shoot for 20-30 minutes 2-3 times a week and increase as tolerated.

Gentle Yoga Sequences

Gentle Yoga can help you maintain flexibility, balance, and peace of mind.

Start with poses like:

• Cat-Cow Stretch to warm up your spine.
• Mountain Pose will help you maintain a good posture.
• Warrior II to strengthen your legs and improve balance.

I’ve found some great free yoga routines on YouTube, but if you’re more into group activities, find a yoga class in your area.

Tai Chi Basics

If you want to slow it down a bit or improve your mental health, Tai Chi may be what you’re looking for!

It’s a marital art known for its relaxing, flowing movements that can help with balance and calming the mind.

The slow, deliberate movements can be meditative and beneficial for joint health.

This is something that you can do daily for 5-15 minutes.

Again, YouTube is a great place to find Tai Chi classes.  

Once you have the basics down, you can practice it anywhere, anytime.

“There’s more to life than training, but training is what puts more in your life.”

– Brooks Kubik –

A Sample Workout Routine for Beginner

If your normal physical activity is minimal, this may be a good place for you to start.

Sunday – Rest Day

Monday –  20 minutes of strength training

Tuesday – 20-minute walk on a flat surface or a 3-5 mile bike ride

Wednesday –  Rest Day

Thursday – 20 minute strengthening

Friday – 20-minute walk on a flat surface or 3-5 mile bike ride

Saturday  – 15-20 minutes of yoga to work the whole body.  If yoga is to much for you then try a little tai chi.    

Listen to your body. If you become fatigued or if something hurts or feels wrong, then you need to stop and rest. 

Don’t stop forever just readjust your plan and keep going! 

My Current Workout Routine

I have been working out all of my adult life.  

My new challenges are – a left knee replacement, arthritis in the right knee, partial rotator cuff tear in the right shoulder, and a muffin top.  

Sunday – 3 mile walk in the morning and 20-30 minutes of yoga in the evening

Monday – Lower body and core strength training for 30-40 minutes

Tuesday – 2 mile easy walk or 40 minutes of cycling in the morning and 20-30 minutes of yoga at night

Wednesday – Full body weight training for 30-40 minutes

Thursday –  3 mile walk in the morning and yoga for 20-30 minutes at night

Friday – Rest Day

Saturday – 3 mile walk in the morning, 30-40 minute upper body and core strength training in the evening.

On the weekends, I will sometimes change up my routine depending on social events – if I’m going golfing, then I will skip my walk.  

If I’m hiking or playing baseball or basketball with the grandkids, that becomes my workout.  

Remember this is my workout routine, you may be doing more than me or less than me and that is great!  

Just stay in your lane and do what works for you and your fitness level.

Safety Tips and Injury Prevention

Safety should be your number one concern!

Here are some important tips to always keep in mind:

• Start Slowly: As we kick off our fitness journey, it’s important to begin with gentle exercises. Gradually increasing your activity levels gives your body time to adjust.
• Warm Up and Cool Down: Warming up prepares our muscles for exercise, while cooling down helps to lower our heart rate gradually. Both are crucial in preventing strains and muscle soreness.
• Proper Form: Be sure that you are using good form. Watch yourself in a mirror or take a video to see if your form is good. If you are unsure of form, you could even try working with a trainer for a few sessions. This will help you prevent injuries.  

“To be precise, there are three gems for healthy life: sufficient workouts, healthy food, and enough sleep.”

– Girdhar Joshi –

Including Nutrition, Hydration, and Sleep

In addition to a good exercise program, your daily routine should also include healthy eating, hydration, and sleep.

Healthy Eating Patterns

Healthy eating is extremely important, especially for older adults.

Without the right fuel, your body will not perform as well, and your energy levels and concentration will suffer!

One of the most important nutrients is protein, especially as we age. Adults should consume 0.7-1 gram of protein per pound of body weight.

However, most older adults don’t even get half of their daily protein requirements.

You should try to get your protein through healthy eating, but if you struggle to meet your daily requirements, you can consider a healthy protein shake or bar.

READ MORE: The Surprising Impact Of Protein For Women Over 60 | Simply Aging Healthy

Carbs are also very important to keep your energy level up.

They really get a bad rap most of the time!  But if you choose whole grains over refined grains – carbs could be your best friend.

Of course, you should also consume fruits and vegetables. At least half of your plates should be made up of vegetables.

Eating a light, nutritious snack before exercising can help maintain your energy levels and concentration.

READ MORE:  Reasons Why Pre And Post Workout Nutrition Is Important | Simply Aging Healthy

Staying Hydrated During Workouts

Good hydration is also important for good health, especially during exercise.

An easy guide:

• Before Exercise: Drink 17-20 ounces of water 2-3 hours before you start exercising.
• During Exercise: Sip 7-10 ounces every 10-20 minutes during the workout.
• After Exercise: Rehydrate by drinking 16-24 ounces of water.

Be sure that you are drinking water throughout the day and even on the days you are not working out.

Get Enough Sleep

This is probably the most overlooked necessity in any fitness routine, but it’s by far one of the MOST important keys to success.

If your goals are to increase lean muscle mass, improve endurance and cardiovascular health, then good quality sleep is a must for you.

Without it, you will not be able to meet your goals.

Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise.

It also aids in the body’s ability to produce growth hormones.

Read More Here:  How Sleep Affects Fitness (everydayhealth.com)

When to Intensify Workouts

Your workout routine should be continuously changing in order to be effective.  

If your workout is too easy and you don’t feel challenged by it, you need to increase what you are doing.  

If you don’t you will not meet your goals and will probably get bored and stop exercising altogether.  

Small, steady increases help prevent injury and help you make consistent progress towards your goals.

However, if you are becoming fatigued or having more aches and pains, then you may want to change up some of the exercises you are doing, 

They may be to intense for your fitness level.  

Staying Motivated and Committed

Staying motivated with an exercise routine can be hard for a lot of people.

Here are a few things that could help you stick with your program.

Find a Workout Buddy

Having someone to workout with helps you stay accountable.  

We’re less likely to miss a workout when someone is counting on us.

It will also push you while still having fun.

Joining a Fitness Group

Joining a fitness group can help you find people with similar interest and concerns.

It can also increase your accountability.

“Age is no barrier. It’s a limitation you put on your mind.”

– Jackie Joyner-Kersee –

Starting a Workout Routine for Women over 60

A well-rounded workout routine for any woman over 60 should focus on building and maintaining muscle strength, improving flexibility, and cardiovascular health.

Strength training is especially important because it helps counteract the loss of muscle mass and strength that can happen as we age.

Workouts should include a combination of aerobic activity, strength training, and flexibility exercises to support overall health and functional ability.

Activities like swimming, yoga, tai chi, and cycling are excellent options because they are low-impact and can be easier on the joints while still providing big health benefits. 

Walking is also one of the simplest and most effective forms of aerobic exercise that can be done regularly. 

Consistency in a fitness routine is key, because regular exercise can help women over 60 regain muscle strength and improve quality of life.

It’s important to pick exercises that you enjoy, this way you will stick with them.

What kind of workout routine do you do?  

I would love to hear from you!