For many senior women, staying active is synonymous with engaging in aerobic activities such as zumba, running, or brisk walking. However, there’s another type of exercise that can work wonders for mental health. A recent 12-week study revealed that women over 60 who incorporated resistance training three times a week experienced reductions in anxiety and depression while also showing improvements in cognitive performance.

Here, we’ll break down why resistance training is particularly effective for mental wellness in older adults and give practical guidance on how to begin a safe training program, even if you have never handled a weight before.

Why resistance training works for mental health in seniors

Resistance training—which includes activities such as lifting dumbbells, utilizing resistance bands, or performing bodyweight exercises—increases the production of neurotransmitters like dopamine and serotonin, which are crucial for mood regulation. For older adults, this translates into fewer episodes of low mood or anxiety.

The same study observed that participants experienced enhancements in memory, verbal fluency, and mental agility. Researchers theorize that lifting weights improves blood circulation to the brain and stimulates neurotrophic factors that help maintain neural connections, protect against cognitive decline, and foster neuroplasticity.

Perhaps less obvious is the boost in self-confidence. Learning and mastering new exercises fosters a sense of achievement and empowerment. Many older adults report feeling more capable of managing daily tasks and independent living. This can also lead to reduced stress, diminished social isolation, and an improved quality of life.

How to start resistance training after 60

Starting a new exercise routine might seem daunting, so here’s a simple yet effective plan to help you begin.

Talk to a professional first: Consult a physical therapist or certified trainer who can tailor exercises to your mobility, health history, and any chronic conditions. This will ensure safe progress and minimize the risk of injury.
Start with bodyweight moves: Try squats (using a chair for support), wall push-ups, and step-ups for building foundational strength. These help develop balance and stability, reducing falls.
Add resistance gradually: Incorporate light dumbbells (2-5 lbs) or resistance bands into your routine. Focus carefully on maintaining proper form rather than increasing the weight too quickly. Emphasizing quality over quantity is key to long-term success and injury prevention.
Aim for consistency: In the study, participants benefited from a regimen of three training sessions per week. Even if you begin with two 20-minute sessions, consistency is more important than duration.
Track progress: Make sure to monitor any improvements in weight, repetitions, balance, and strength over several weeks. Documenting these small wins not only builds confidence but also keeps you motivated to continue your journey toward improved physical and mental health.

Remember, the key is to start slowly and always prioritize safety. Many community centers and senior wellness programs in the US offer specialized strength classes designed for older adults that provide structure, expert instruction, and social interaction—all of which add more mental health benefits. With patience, you’ll likely notice brighter moods, clearer thinking, and a renewed sense of control.