Experts Recommend Six Strength Exercises to Improve Longevity for Older Adults

Fitness and longevity experts recommend six strength-training exercises to help adults in their 60s and older improve stability and muscle mass [1, 2].

Maintaining physical strength during aging is critical for preserving independence and metabolic health. These exercises target the legs, butt, back, core, arms, and shoulders to combat the natural decline of muscle and bone density associated with aging.

Strength training supports heart health and maintains lean muscle, which helps boost metabolism [3, 4]. Researchers also suggest that these routines may lower the risk of dementia, contributing to a higher quality of life in later years [3, 4]. These workouts can be performed in a gym setting or at home [1, 2].

Despite these benefits, few people combine different types of exercise. Only one in 20 adults mixes strength and cardio workouts ^[4]. Research suggests that combining these two modalities may further increase longevity ^[4].

Experts said that adults in their 60s can still build power, balance, and muscle with the right training approach ^[5]. The recommended six exercises focus on functional movements that mimic daily activities, improving the ability to move safely and efficiently.

While some sources highlight different ways strength training helps the body, the core recommendation remains the integration of resistance work to preserve bone density, and joint health [1, 3].