After 60, intense activities like lifting heavy weights or dropping to the floor for push-ups aren’t recommended, but that doesn’t mean you can only stick to walking or swimming. Building strength is still possible; you only need to find the right type of exercise. Here, we want to highlight one that doesn’t require any equipment at all, just your bodyweight.
We’re talking about planks. This move targets multiple muscle groups, helps improve posture, and supports core stability—all from one position. Let’s explain how to do it safely, why it works, and what other exercises can support strength at home for senior ladies.
Why planks are a smart strength move for women over 60
Planks are one of the best exercises older women can do at home. They strengthen the core, which includes the abdominal muscles, lower back, and hips. That strength helps with everything from standing up straight to keeping your balance and avoiding falls. Planks also support better alignment and can reduce back pain over time.
To do a proper plank, start by lying face down. Prop yourself up on your forearms and toes, keeping your elbows under your shoulders. Lift your body off the floor, forming a straight line from your head to your heels. Don’t let your hips sag or your back arch. Tighten your stomach muscles and hold the position for as long as you can maintain good form.
Start with 10 to 15 seconds. As you build strength, work your way up to 30 seconds or more. Focus on quality over time. If the full version is too hard, modify it by dropping to your knees or doing it against a wall.
Planks are especially useful for women over 60 because they build core strength without stressing joints. There’s no jumping, pulling, or pressing, and they improve body awareness, which can help prevent falls and boost balance during everyday activities.
Other exercises to build strength at home after 60
While planks are a great place to start, there are other exercises that work well for older women looking to get stronger at home. These moves are simple, safe, and don’t require a gym.
- Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeeze your glutes, and hold for a few seconds. This strengthens the lower back and hips, which are key for posture and walking stability.
- Seated leg lifts: Sit on a sturdy chair. Straighten one leg at a time and hold for a few seconds. This works the thigh muscles and helps with everyday tasks like standing up and climbing stairs.
- Wall push-ups: Stand at arm’s length, place your hands on the wall, and lower your chest toward it. Push back to the starting position. It’s easier on the wrists and shoulders, but still works the upper body.
- Chair squats: Stand in front of a chair and lower yourself down until you almost sit. Stand back up without using your hands. This helps strengthen the legs and improves balance and mobility.
- Step-ups: Use a low step or bottom stair. Step up with one foot, then the other, and step down the same way. This builds leg and core strength.
Combining these exercises with planks creates a simple home routine that builds strength gradually and safely. Start slow, focus on form, and stay consistent with what works for your body.