Weightlifting Program for Men over 60: A Practical Guide

Exercise Instructions

Goblet Squat

1. Stand with your feet shoulder-width apart, your toes pointing slightly outward.
2. Hold one end of a dumbbell vertically in front of your chest with both hands.
3. Keeping your chest up and back straight, lower your hips back and down as if sitting in a chair.
4. Go as deep as you comfortably can, aiming for your thighs to be parallel to the floor.
5. Drive through your heels to return to the starting position.

Dumbbell Bench Press

1. Lie on a flat bench with a dumbbell in each hand, resting on your thighs.
2. Kick the dumbbells up to your chest, positioning them at your sides with your palms facing forward. Your feet should be flat on the floor.
3. Press the dumbbells straight up until your arms are fully extended, but not locked.
4. Slowly lower the dumbbells back to the starting position.

Dumbbell Row

1. Place your left knee and left hand on a flat bench. Your right foot should be planted firmly on the floor.
2. Hold a dumbbell in your right hand with your arm extended toward the floor.
3. Keeping your back flat, pull the dumbbell up toward your right hip, squeezing your shoulder blade.
4. Lower the dumbbell with control and repeat for the desired reps before switching sides.

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Romanian Deadlift (RDL)

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
2. With a slight bend in your knees, hinge at your hips, pushing them backward. Keep your back straight.
3. Lower the dumbbells until you feel a stretch in your hamstrings, typically just below your knees.
4. Drive your hips forward to return to the starting position, squeezing your glutes at the top.

Overhead Press

1. Sit or stand with a dumbbell in each hand at shoulder height, your palms facing forward.
2. Engage your core to stabilize your spine.
3. Press the dumbbells directly overhead until your arms are fully extended.
4. Slowly lower the dumbbells back to the shoulders.

Plank

1. Assume a push-up position, but with your weight resting on your forearms instead of your hands.
2. Your body should form a straight line from your head to your heels.
3. Engage your core and glutes to prevent your hips from sagging. Hold the position.

Farmer’s Walk

1. Stand holding a heavy dumbbell in each hand at your sides, as if carrying suitcases.
2. Keep your chest up, your shoulders back, and your core tight.
3. Walk forward for a set distance or time, taking short, quick steps.

This routine is one of the best workout routines for laying a solid foundation.

For more workout structures, explore this guide to a full-body strength training routine.

What Makes a Weightlifting Program Effective for Men over 60?

An effective weightlifting program for men over 60 is built on several core principles that ensure safety, consistency, and long-term progress. It’s not just about lifting heavy, it’s about lifting smart.

Progressive Overload

Progressive overload is the gradual increase of stress that is placed on the body during training. Without it, your muscles have no reason to adapt and grow (10). This doesn’t always mean adding more weight.

• Increase Reps: Add one or two repetitions to each set with the same weight.
• Increase Sets: Add an extra set to an exercise.
• Increase Frequency: Train a muscle group more often per week.
• Decrease Rest Time: Shorten the rest periods between sets.

Consistency

Results come from what you do consistently over months and years, not from a few perfect workouts. A training status classification from the National Strength and Conditioning Association (NSCA) suggests that beginners (0-6 months of training) should aim for 2-3 sessions per week to see benefits (11). Adherence is the most crucial factor for success.

Proper Form

Prioritizing correct technique is non-negotiable, particularly for older adults. Good form ensures that you’re targeting the intended muscles and, more importantly, can minimize the risk of injury (12). If you’re unsure about an exercise, consider hiring a qualified coach for a few sessions or watch reputable instructional videos.

Adequate Recovery

Muscle growth happens during rest, not during the workout itself. Older adults may require more time to recover, so exercise protocols should take individual needs into account and be carefully designed to allow sufficient recovery (13). The NSCA recommends allowing at least one full day of rest (24 hours) between sessions that target the same muscle groups (12). Pay attention to sleep, aiming for 7-9 hours per night, as this is when your body repairs tissue and releases growth hormones (14).

Balanced Nutrition

You can’t out-train a poor diet – balanced nutrition is foundational for strength, muscle maintenance, and healthy aging.

To support muscle maintenance, recovery, and overall health, macronutrient intake should be carefully balanced. Here’s a detailed breakdown:

1. Protein

Protein is essential for muscle repair and growth, particularly after resistance training. It also helps prevent sarcopenia (age-related muscle loss) (15).

• Recommended Intake:
  • 1.00-1.2 grams per kilogram of body weight daily (15).
  • For an 80 kg (176 lb) man, this equals 80-96 grams of protein per day.
• Sources:
  • Animal-based: Lean meats (chicken, turkey), fish (salmon, tuna), eggs, low-fat dairy (milk, yogurt, cheese).
  • Plant-based: Lentils, chickpeas, tofu, tempeh, quinoa, and nuts.
• Timing: Distribute protein intake evenly across meals (e.g. 20-30 grams per meal) to maximize muscle protein synthesis.

2. Carbohydrates

Carbs are the body’s primary energy source, fueling workouts and aiding recovery. They also spare protein for muscle repair rather than energy use (16).

• Recommended Intake:
  • 45-65% of total daily calories (16).
  • For a 2,000-calorie diet, this equals 225-325 grams of carbohydrates per day.
• Sources:
  • Complex carbs: Whole grains (brown rice, oats, quinoa), starchy vegetables (sweet potatoes, squash), legumes (beans, lentils).
  • Simple carbs (post-workout): Fruits (bananas, berries), honey, or sports drinks to replenish glycogen stores.
• Timing: Prioritize carbs around workouts – consume a carb-rich meal 1-2 hours before training and a smaller portion post-workout for recovery.

3. Fats

Fats support hormone production (including testosterone, which declines with age), joint health, and overall energy balance (17).

• Recommended Intake:
  • 20-35% of total daily calories (17).
  • For a 2,000-calorie diet, this equals 44-78 grams of fat per day.
• Sources:
  • Healthy fats: Avocados, nuts (almonds, walnuts), seeds (chia, flax), olive oil, and fatty fish (salmon, mackerel).
  • Limit saturated fats (e.g. butter, fatty cuts of meat) to less than 10% of your daily calories.
• Omega-3s: Include fatty fish or supplements to reduce inflammation and support joint health.

4. Fiber

Fiber aids digestion, supports heart health, and helps regulate blood sugar levels (18).

• Recommended Intake:
  • 38 grams per day for men over 50 (18).
• Sources:
  • Fruits (apples, pears, berries), vegetables (broccoli, carrots, spinach), whole grains (oats, barley), and legumes (lentils, black beans).

5. Hydration

Proper hydration supports muscle function, joint lubrication, and overall performance (19).

• Recommended Intake:
  • 11-16 cups (2.7-3.7 liters) of fluids daily, primarily from water (20).
  • Adjust based on activity level, sweat rate, and climate.
• Sources:
  • Water, herbal teas, low-sodium broths, and water-rich foods (cucumbers, watermelon).

Nutritional needs may change with:

• Medication use
• Coexisting health conditions (such as kidney disease, diabetes, or osteoporosis)
• Food allergies
• Appetite changes

Consult a registered dietitian, particularly if you’re combining resistance training with a new eating plan or have concerns about deficiencies.

Read more: Intermittent Fasting for Men over 60: Is it Safe?

How Many Times a Week Should a 60-Year-Old Man Lift Weights?

The optimal training frequency will depend on your training status, fitness goals, recovery capacity, and overall lifestyle. For most men over 60, training 2 to 3 times per week is the sweet spot.

According to research from the Journal of Sports Medicine, training a muscle group twice a week produces superior hypertrophic outcomes compared to once a week (22). A 3-day full-body plan naturally accomplishes this, which makes it a highly efficient model.

Listening to your body is essential. If you feel persistently sore, tired, or your performance is declining, this may be a sign that you need more rest. Don’t hesitate to dial back your frequency to ensure your training remains sustainable.

Are you looking for a structured plan? Check out these 3-day weightlifting routines.

How Can Men over 60 Choose the Right Training Split for Their Goals?

Full-Body Split

• What it is: You train all major muscle groups in each session.
• Frequency: 2-3 times per week on non-consecutive days.
• Pros: High frequency of muscle stimulation, time-efficient, and great for building foundational strength and coordination.
• Cons: Sessions can become long if you include too many exercises.
• Best for: Beginners and those with limited time.

Upper/Lower Split

• What it is: You alternate between upper-body and lower-body workouts.
• Frequency: 4 times per week (e.g. Monday: upper, Tuesday: lower, Thursday: upper, Friday: lower).
• Pros: Allows for more volume and focus on specific muscle groups each session, while still hitting each muscle group twice per week.
• Cons: Requires a greater time commitment (four days a week).
• Best for: Intermediate lifters who are ready for more volume.

Push/Pull/Legs Split

• What it is: Workouts are divided by movement pattern:
  • Push Day: Chest, shoulders, and triceps (e.g. bench press, overhead press).
  • Pull Day: Back and biceps (e.g. rows, pull-ups).
  • Leg Day: Quadriceps, hamstrings, and calves (e.g. squats, deadlifts).
• Frequency: Can be done 3 times a week (hitting each muscle group once) or cycled over more days.
• Pros: Allows for high volume and intensity per muscle group with plenty of recovery time.
• Cons: Lower frequency of stimulation for each muscle (often once a week), which may be less optimal for some older adults.
• Best for: Advanced lifters or those with very specific hypertrophy goals.

For most men over 60, a full-body split or an upper/lower split offers the best balance of stimulus, recovery, and time efficiency.

Discover more options in these recommended senior exercise programs.

Frequently Asked Questions

• Can I get a six-pack at 60 years old?

Yes, it’s possible to achieve a visible six-pack at 60, but it requires a very low body fat percentage (typically below 12% for men) and consistent core training (23). Genetics, diet, and hormonal factors play a significant role, making it a challenging, but achievable goal for those with exceptional dedication.

• What is the number one exercise for seniors?

There isn’t one single “best” exercise, but the squat (and its variations such as the goblet squat or sit-to-stand) is a top contender. It’s a fundamental functional movement that builds lower-body strength, improves balance, and directly translates to daily activities such as getting out of a chair or climbing stairs (24).

• How much exercise per week should a 60-year-old man do?

The general guidelines from the American College of Sports Medicine recommend:

• At least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, per week (25).
• Muscle-strengthening activities targeting all major muscle groups at least two days per week.

• Should seniors lift weights every day?

No, seniors shouldn’t lift weights every day. Rest and recovery are essential for muscle repair and growth, in addition to preventing overuse injuries (11). A frequency of 2-3 times per week is recommended for seniors.  

The Bottom Line

Building strength after 60 is a journey of empowerment. It’s about reclaiming physical autonomy and proving that age is just a number. By applying these evidence-based principles, you can design a program that builds muscle and enhances your overall health and vitality for years to come. The key is to start smart, stay consistent, and listen to your body along the way.