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9 Top Age-Defying Strength Workouts for Men Over 60

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Barbell Back Squats

Position the barbell at shoulder level on a squat rack, ensuring safety pins are set above waist level. Grasp the bar with a wide grip, lift it off the rack, and step back to clear it. Set your feet shoulder-width apart, toes slightly pointed out

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Bench Presses

Lie on a flat bench, gripping the barbell with hands wider than shoulder-width apart. Lift the bar off the rack, arms fully extended over your chest. Lower the bar to your chest by bending your elbows, then push it back up to the starting position.

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Deadlifts

Stand with feet hip-width apart, bend at the hips and knees to grip the barbell with hands shoulder-width apart. Keep your back straight as you lift the barbell by pushing through your full foot. Lower it back to the ground by bending your hips and knees.

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Shoulder Presses

Sit on a bench with back support, holding dumbbells at shoulder level. Press the dumbbells upward until arms are fully extended, then slowly lower them back to the starting position. Aim for three sets of 10 repetitions each.

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Russian Twists

Sit on the ground with knees bent, lean back slightly, and clasp hands together at your chest. Twist your torso to the right, then to the left to complete one rep. Aim for three sets of 15 repetitions.

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Bird Dogs

Start on all fours, hands under shoulders and knees under hips. Extend your right arm and left leg simultaneously, hold briefly, then return to the starting position. Repeat with the opposite arm and leg. Aim for three sets of 10 repetitions per side.

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Jumping Jacks

Stand with feet together and arms at your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Return to the starting position by jumping your feet back together and lowering your arms. Perform three sets of 20 repetitions.

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Plank

Start in a push-up position, then lower yourself onto your forearms. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for 30 seconds to one minute, aiming for three sets.

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Walking Lunges

Stand tall with feet hip-width apart, take a large step forward with your right foot, lowering your hips toward the floor. Both knees should be bent at a 90-degree angle. Push off your right foot to return to the starting position