The Four Exercises You Need For Building Strength and Balance at 60+

As we get older, naturally our bodies start to change. Everything feels that little bit harder, from getting up off the floor to how long we can spend gardening. Things that used to feel easy take a little more effort.

My mom and I have had this chat recently, and building back strength and balance is a real concern for her. Nobody wants to admit they’re feeling weaker or don’t have the energy to do what they used to because that means admitting that you’re getting older.

Most of my fitness clients feel exactly the same, but turning sixty doesn’t mean the end of your life as you once knew it. There are plenty of things you can do to rebuild your strength and balance so you feel confident and have more energy to do the things you enjoy.

The four exercises I recommend can be done at home, don’t require any special equipment, and are quick and easy.

Why Strength and Balance Matter More After 60

I bet you didn’t know that from around the age of 30, we lose 3 to 5% of our muscle mass every decade. Less muscle means weaker legs, a shakier step, and less to catch you if you trip and fall.

One in four Americans over 65 reports a fall every year, and falls are the leading cause of injury deaths in that age group. A broken hip in your seventies can mean months of recovery, or the end of living on your own.

The good news is that muscle responds to work at any age. That’s why the CDC recommends older adults do strength exercises at least 2 days a week, plus some balance work, along with 150 minutes of brisk walking or something similar.

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4 Exercises for Building Strength and Balance

Warming up your muscles is just as important as the workout, so make sure you spend 5 minutes warming up first. March in place, roll your shoulders, and circle your arms until you feel a little warmer.

Add these four moves to your weekly workout routine to build strength and improve balance.

1. Seated Knee Lift and Sit-to-Stand

The sit-to-stand mimics everyday life, from getting off the sofa to standing up from the car, and the knee lift wakes up the hip flexors and core at the same time.

Aim for 2 sets of 10 to 12 repetitions, 3 times a week. Use a sturdy dining chair with no wheels, making sure your feet are flat on the floor and roughly hip-width apart.

No dumbbells? You don’t need weights for this one; your body does the work. Once it gets easy, hold a 4-pound bag of sugar against your chest while you stand up and sit down.

• Sit up nice and straight, sitting on the edge of the chair, back straight, arms crossed over your chest.
• Lift your right knee toward your chest and hold it for 2 seconds, then lower it back down.
• Repeat on the left side.
• Use your heels to push through and stand up slowly, without using your hands.
• Lower yourself back down with control, taking 3 to 4 seconds on the way down.

2. Dumbbell Hold and Leg Raise

I like this one because you get two things done at once. Holding the weights strengthens your grip and works your shoulders, and lifting one leg out to the side means your core has to work hard to keep you upright.

A study of more than 140,000 adults found that every 5 kg, about 11 pounds, of lost grip strength was linked to a 16% higher risk of death. 

Standing on one leg, meanwhile, is one of the simplest ways to safely start rebuilding your balance.

I’d start light with this one, around 5 pounds in each hand, and only go up to 8 or 10 pounds once your balance feels steady. That usually takes a few weeks. Two or three times a week, do 8 to 10 leg raises on each side, rest, then do them all again. And stand close to a wall or the kitchen counter, so there’s something to grab if you start to wobble.

No dumbbells? Use a 4-pound bag of sugar in each hand, a small bottle of laundry detergent, or a 2-liter bottle of water, which all weigh about the same. When you’re ready for more, gallon containers of water or milk weigh just over 8 pounds, and the handles make them easy to hold.

• Hold a dumbbell in each hand, arms down by your sides, shoulders back and down.
• Stand tall with your feet together and your weight even.
• Now move your weight onto your left leg and slowly raise your right leg out to the side, about 12 inches off the floor.
• Hold for 2 seconds, then lower slowly, and repeat on the other side.

3. Farmer Carry

The farmer carry is one of the most underrated exercises for people over 60. You pick up a weight in each hand, or even a heavy shopping bag if you don’t have weights, and walk around. That’s it. 

It builds grip strength, shoulder stability, core strength, and posture all at once, and because you’re moving while loaded, it also trains the balance you use when you’re carrying groceries from the car.

Start with 8-10-pound dumbbells and work up to 15 or 20 pounds as it gets easier. Walk for 30 to 40 seconds, rest for a minute, and repeat 3 times. Do it twice a week as a minimum.

No dumbbells? Two sturdy shopping bags with a few cans or a 5-pound bag of flour in each.

• Pick up your weights, one in each hand, and let your arms hang down by your sides.
• Before you move, roll your shoulders back, pull your tummy in, and keep your eyes up, not on your feet.
• Now walk slowly, as if you’re carrying the shopping in from the car, and try not to lean or let the weights swing.
• Turn around smoothly and walk back to where you started.

4. Shoulder Press

The shoulder press helps you lift things overhead, from a suitcase into the overhead bin on a plane to a casserole dish onto the top shelf. It builds strength through the shoulders, upper back, and arms, and it keeps the shoulder joint mobile. Stiff shoulders are one of the first things to go after 50.

Use 5-8 pound dumbbells to start. Do 2 sets of 10 repetitions, 2 to 3 times a week. You can do this seated in a sturdy chair with back support, which is a smart option if balance is a work in progress.

No dumbbells? Grab two 2-liter bottles of water from the fridge. They weigh about 4 pounds each; they’re easy to hold, and they won’t split if you drop one. Once they start to feel light, move on to gallon jugs with handles. Leave the sugar in the cupboard for this one, though. A floppy bag of sugar above your head is asking for trouble.

• Sit up straight or stand tall, and bring your weights so they’re at shoulder height with your palms facing forward.
• Tuck your elbows in a little, just in front of your shoulders, instead of letting them stick out to the sides.
• Press both weights straight up overhead until your arms are almost straight, but not fully straight.
• Lower with control over 3 seconds, back to shoulder height.

When to Make It Harder

Once you can get through every set with good form and the last few reps no longer feel like hard work, it’s time to step up. Increase the weight, usually by 2 to 3 pounds, or use a heavier container or bag. 

You can also slow the lowering part of each move down to 4 or 5 seconds. Keep a note of your weights and reps; it can inspire you to keep going when you look back a couple of months later and see how far you’ve come.

If You’d Rather Stay Seated

Some days my back just won’t play ball, and standing up for long isn’t an option. If that sounds familiar, or your balance is a bit shaky, you can do all four of these sitting down. Pick a solid chair without arms, so there’s room for the weights to hang down beside you.

• Knee lift and sit-to-stand: do the knee lifts on their own and leave out the stand until your legs are stronger.
• Dumbbell hold and leg raise: sit tall with the weights by your sides, then straighten one leg out in front of you and hold it for 2 seconds.
• Farmer carry: sit tall with a heavier dumbbell in each hand, and let your arms hang straight down, and hold for 30 seconds with your shoulders back.
• Shoulder press: this one already works well in a chair with a back.

Try these for a month, and you’ll notice the difference in your energy, posture, and how easily you get up from the floor. I promise it’s worth the 20 minutes.

Disclaimer: The content in this article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your doctor, physical therapist, or healthcare provider before starting a new exercise program, particularly if you have existing joint, cardiovascular, or balance conditions. This article may contain affiliate links.