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Exercises for men over 60

By the fitvee team · Last updated

Five low-risk strength moves: wall push-ups, box squats, a towel row, glute bridges and supported calf raises.

Facing a plain wall, a man rests both hands on it at shoulder height, arms straight, body in one line.
Wall push-up, from the plan

At 60 the aim of a routine is to keep doing the things you want to do: lift, carry, climb, get up from the floor. These five moves train those patterns with support close by: a wall, a chair, a post or a towel.

Nothing here needs a gym or a weight. Everything can be made easier by changing where you stand or how far you go. Stay with the version you can do with a smooth, steady breath, and move up only when it feels easy.

The moves, one by one

Take them in order, and use the support the move names.

  1. Wall push-up

    8 repsStanding

    Facing a plain wall, a man rests both hands on it at shoulder height, arms straight, body in one line.

    A push-up standing at a wall. Stand closer to make it lighter and further away to make it harder.

    1. Stand facing a wall, about an arm's length away (closer is easier), feet hip-width apart.
    2. Place your hands on the wall at shoulder height, a little wider than your shoulders.
    3. Breathe in and bend your elbows, bringing your chest toward the wall. Keep your body in one straight line.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups.
    Easier

    Stand closer to the wall, so you lean less. Do 4 push-ups.

    Take care
    • Shoulders: stop short of any pinch. Use a smaller bend.
    • Sore wrists: place your hands a little lower, or turn your fingers slightly out.
    • Balance: wear non-slip shoes and stand on a floor that is not slippery.
    • Back: keep your body in one line and do not let your lower back sag.

    The full page for Wall push-up

  2. Box squat

    6 repsStanding

    In front of a chair against the wall, a man squats until his seat lightly touches it, arms crossed.

    Sit back to a sturdy chair behind you and touch it lightly. Press through your whole foot to stand.

    1. Set a sturdy chair with no wheels, its back against a wall. Stand in front of it with the backs of your legs near the seat, feet shoulder-width apart, toes turned out a little.
    2. Cross your arms on your chest, or hold them out in front for balance.
    3. Breathe in and send your hips back, then bend your knees, keeping your chest tall.
    4. Touch the seat lightly with your hips. Do not drop onto it.
    5. Breathe out, press through your whole foot and stand up. Repeat 6 times.
    Easier

    Use a higher seat with a firm cushion that will not slide, or rest your hands on your thighs. Sit to stand is the step below.

    Take care
    • Knees: go down only as far as is comfortable. Beginners, stay at chair height or higher.
    • Hips: keep your feet a little wider if your hips pinch at the bottom.
    • Balance: keep the chair against the wall so it cannot slide. Stand up slowly.

    The full page for Box squat

  3. Towel row

    10 sStanding

    Holding a towel looped around a solid stair post, a man leans back and rows his elbows to his ribs.

    Loop a towel around a firm post, lean back a little and pull. Never hold your breath.

    1. Loop a long towel around a sturdy post or railing that cannot move. Hold both ends and give a gentle tug to check that it holds. Wear non-slip shoes.
    2. Stand with your feet hip-width apart. Lean back a little with your arms straight and the towel snug.
    3. Breathe out and pull as if rowing, bending your elbows and drawing your hands toward your ribs. Squeeze your shoulder blades together.
    4. Hold for 5 to 10 seconds, breathing normally. Never hold your breath.
    5. Straighten your arms slowly, then step upright. Do 3 holds.
    Easier

    Stand more upright so you lean less. With no post, hold a towel taut in both hands in front of your chest and gently pull it apart for 5 seconds.

    Take care
    • Shoulders: pull gently and stop short of any pinch.
    • Balance: lean back only a little and keep your feet planted.
    • Back: keep your body in one line and do not arch your lower back.

    The full page for Towel row

  4. Glute bridge

    4 repsOn the floor

    Lying on his back on a mat, a man lifts his hips so his body makes a line from his shoulders to his knees.

    Lie on your back and lift your hips. It works the back of your hips and thighs without loading your back.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie on your back.
    2. Bend your knees with your feet flat, hip-width apart, close enough that you can touch your heels with your fingers. Arms by your sides.
    3. Breathe out and press through your whole foot, lifting your hips until your body makes a line from shoulders to knees.
    4. Pause for 1 breath at the top.
    5. Breathe in and lower slowly, one part of your back at a time. Repeat 4 times.
    Easier

    Lift your hips only a few inches, or do 3 reps.

    Take care
    • Back: do not arch your lower back at the top. If it aches, lift less.
    • Hips: if the back of your thigh cramps, bring your feet a little closer.

    The full page for Glute bridge

  5. Supported calf raise

    6 repsStanding

    Hands on a plain wall, a man rises onto the balls of his feet, heels lifted.

    Hold a wall or counter and rise slowly onto the balls of your feet. It gets your ankles ready for stairs and walking.

    1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
    2. Stand with your feet hip-width apart and your knees soft.
    3. Breathe out and slowly rise onto the balls of your feet, as if lifting a string from the top of your head.
    4. Pause for 1 breath at the top.
    5. Breathe in and lower slowly. Do 6 reps.
    Easier

    Rise only a small way, with both hands firmly on the support.

    Take care
    • Balance: keep at least one hand on the wall, counter or chair back. Stand up slowly.
    • Sensitive knees: keep your knees soft.
    • Ankle or foot trouble: choose the seated version.

    The full page for Supported calf raise

A steady week

  • Three days: each move once through, with a rest between.
  • On the other days, walk, or repeat the calf raises and the glute bridges.
  • Increase one thing at a time: a rep, a slower lowering, or a step away from the wall.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

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