Losing muscle with age is common, but it doesn’t have to be permanent. After 60, maintaining strength is key to staying independent. Experts say there’s one move that can help rebuild your upper body strength, improve your posture, and make daily tasks—such as lifting groceries or pushing open a heavy door—feel easier again.
That move is the tricep dip. Trainers say it’s one of the most effective bodyweight exercises for women over 60 because it targets the arms, shoulders, and core without putting too much strain on the joints. Here’s how it works and why it deserves a spot in your weekly routine.
Why and how to do triceps dips after 60
As women age, muscle mass naturally decreases, especially in the upper body. Weak triceps can make it harder to lift, push, or support your own weight. This move engages the triceps as well as your chest, shoulders, and core. Over time, it helps sculpt lean muscle and improve functional strength, which can make everyday movements smoother and safer.
To do it, sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers facing forward. Slide your hips off the seat, keeping your legs bent or extended in front of you. Slowly bend your elbows to lower your body a few inches, then press back up until your arms are straight. Avoid locking your elbows at the top and focus on controlled, steady movement.
Start with two to three sets of 8 to 10 reps, resting between each round. As you gain strength, you can increase the number of repetitions or try extending your legs for a greater challenge. Tricep dips not only tone your arms but also support better shoulder mobility and stability. That’s essential for maintaining good posture and reducing the risk of falls or upper-body strain as you age.
More exercises for ladies to strengthen their upper body
While tricep dips are powerful on their own, combining them with a few other exercises helps build balanced strength. A varied routine keeps muscles active and prevents overuse injuries. Here are some moves experts recommend pairing with tricep dips:
- Wall push-ups: A gentle alternative to floor push-ups that strengthens the chest, shoulders, and core while improving stability.
- Bicep curls: Using light dumbbells or resistance bands, this classic move balances out your arm strength and supports joint health.
- Standing rows: Pull resistance bands toward your chest to strengthen your upper back and improve posture.
- Modified planks: Holding a plank on your knees works the shoulders, arms, and abs, all of which help with overall upper body endurance.
Doing these exercises two to three times a week builds functional strength, the kind that makes real-life activities feel easier and safer.
For building muscle after 60, you don’t need to focus on lifting heavy weights or intensity, just on consistency and smart movement. Tricep dips are simple, low-impact, and effective—perfect for senior women looking to stay strong. A few minutes of effort daily can lead to lasting strength and greater confidence in your body.