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The best way to begin exercising after 60 is not necessarily with complicated gym routines or heavy weights. For older adults who are new to fitness, simple movements using a sturdy chair and a wall can provide a practical starting point for developing strength, improving movement control and building confidence.
Four particularly useful beginner exercises are chair squats, wall planks, standing dead bugs and wall push-ups. Together, they involve major muscle groups in the legs, arms, chest and core while allowing beginners to exercise without getting down on the floor or purchasing special equipment.
However, the real value of these movements goes beyond exercise itself. Stronger legs can make standing up from a chair easier, upper-body strength supports pushing movements, and better core control helps maintain a stable posture during everyday activities.
For adults over 60 who have been inactive, these exercises offer a manageable introduction to resistance training. The important thing is to begin at a comfortable level, learn the correct technique and increase difficulty gradually.
Why Strength Training Matters After 60
Getting older does not mean losing the ability to become stronger. Muscles continue to respond to physical activity throughout adulthood, including in the 60s, 70s and beyond.
Nevertheless, ageing is commonly associated with gradual changes in muscle mass, strength and physical function. One important age-related condition is sarcopenia, which describes the progressive loss of skeletal muscle mass and strength.
These changes can affect activities that many people once performed without thinking, including:
Getting up from a chair or bed.
Climbing stairs.
Carrying shopping bags.
Walking for longer periods.
Maintaining balance while changing direction.
Reaching overhead or pushing heavy objects.
Strength training provides an opportunity to maintain and improve physical capacity. It also supports functional independence by training muscles involved in ordinary daily movements.
The World Health Organization recommends that adults aged 65 and older perform muscle-strengthening activities involving major muscle groups on at least two days each week. It also recommends regular physical activity that includes multicomponent exercises emphasizing functional balance and strength.
For older adults, this combination matters. Strong muscles are useful, but the ability to coordinate movement and maintain balance is equally important.
Four Beginner Exercises Worth Learning First
These four exercises use body weight and support from a wall or chair. They are not a complete fitness programme, but they provide a practical foundation for beginners who want to develop strength before progressing to more demanding movements.
1. Chair Squats: Build the Strength Needed to Stand Up
Chair squats, sometimes called sit-to-stand exercises, are among the most practical movements for older beginners. They train the quadriceps, glutes and other muscles involved in standing, sitting and climbing stairs.
The chair provides a reference point and reduces the depth of the movement, making it easier to practise the basic squat pattern.
How to perform chair squats:
Stand in front of a sturdy chair with your feet approximately hip-width apart.
Keep your chest lifted and your feet flat on the floor.
Move your hips backwards as though you are preparing to sit down.
Slowly bend your knees and lower yourself towards the chair.
Lightly touch the seat without dropping heavily onto it.
Push through your feet and straighten your legs to return to standing.
Repeat at a controlled pace.
Beginner target: Start with 1 set of 8–10 repetitions. Increase gradually as your strength and confidence improve.
Why it matters: Standing from a chair requires coordinated work from several lower-body muscles. Practising this movement helps develop the strength needed for a common daily activity.
Beginner modification: If lowering yourself is difficult, use a slightly higher, stable chair or place your hands lightly on the armrests for assistance. Avoid a chair that slides or has wheels.
2. Wall Planks: Strengthen the Core Without Getting on the Floor
Traditional planks require a person to support their body on the floor using their arms and toes. For someone who has not exercised regularly, this position may be uncomfortable or difficult to maintain.
A wall plank offers a more accessible alternative. By keeping the forearms against a wall, beginners can practise maintaining a stable body position while placing less weight on their upper body.
The exercise primarily challenges the abdominal and other trunk muscles that help control posture.
How to perform a wall plank:
Stand facing a clear, stable wall.
Place both forearms against the wall, with your elbows approximately level with your shoulders.
Step backwards until your body forms a comfortable diagonal line.
Keep your feet firmly planted and your body aligned from head to heels.
Tighten your abdominal muscles gently without holding your breath.
Maintain the position while breathing normally.
Step closer to the wall when you are ready to finish.
Beginner target: Hold for 10–20 seconds initially. Gradually work towards 30 seconds if comfortable.
Why it matters: Your core muscles help stabilize the trunk during activities such as walking, reaching, lifting and changing position. Developing better trunk control can support these movements.
Beginner modification: Stand closer to the wall to reduce the difficulty. As your strength improves, gradually move your feet farther away while maintaining good alignment.
3. Standing Dead Bugs: Practise Core Control and Coordination
The standing dead bug is a modified version of the traditional floor-based dead bug exercise. Instead of lying on the back, the person performs alternating arm and leg movements while remaining upright.
This movement combines balance, coordination and controlled movement of the limbs. It also challenges the muscles that help stabilize the trunk.
Unlike a simple arm raise or knee lift, the exercise requires the opposite arm and leg to move together. This creates a useful coordination challenge for beginners.
How to perform a standing dead bug:
Stand upright with your feet approximately hip-width apart.
Keep your abdominal muscles gently engaged.
Raise your left arm overhead while lifting your right knee towards hip height, if comfortable.
Pause briefly without leaning backwards or losing balance.
Lower your arm and foot slowly.
Repeat using your right arm and left knee.
Continue alternating sides with controlled movements.
Beginner target: Start with 5–8 repetitions per side and gradually increase towards 10 repetitions per side.
Why it matters: Everyday activities often require the arms and legs to work together while the trunk remains stable. This exercise gives beginners an opportunity to practise that coordination.
Beginner modification: If raising the knee affects your balance, lift the foot only a few centimetres or keep your toes on the floor. Perform the movement beside a sturdy chair or counter for support.
4. Wall Push-Ups: Develop Upper-Body Strength
Wall push-ups are a beginner-friendly alternative to conventional push-ups. They train the chest, shoulders and triceps while allowing the wall to support part of the body's weight.
This makes them useful for people who cannot comfortably perform floor push-ups.
Upper-body strength contributes to everyday tasks such as pushing open heavy doors, moving objects and supporting the body when changing positions.
How to perform wall push-ups:
Stand facing a wall, approximately an arm's length away.
Place both palms flat against the wall at shoulder height.
Position your hands slightly wider than your shoulders.
Keep your feet firmly planted and your body straight.
Bend your elbows slowly, bringing your chest towards the wall.
Keep your head, shoulders, hips and legs aligned.
Push through your palms to return to the starting position.
Repeat without rushing.
Beginner target: Start with 1 set of 8–10 repetitions.
Why it matters: Wall push-ups develop pushing strength without requiring the body to support its full weight. They also provide a manageable way to practise upper-body resistance exercise.
Beginner modification: Stand closer to the wall to make the exercise easier. Moving your feet farther away increases the challenge, provided you can maintain good form.
How to Combine These Four Exercises Into a Beginner Routine
Learning the movements is only the first step. A sensible routine should also allow enough recovery time and provide a gradual increase in difficulty.
The following schedule offers a starting point for generally healthy older adults who can perform these movements comfortably.
Exercise | Starting amount | Longer-term target |
|---|---|---|
Chair squats | 8–10 reps | 12–15 reps |
Wall planks | 10–20 seconds | 30–45 seconds |
Standing dead bugs | 5–8 per side | 10–12 per side |
Wall push-ups | 8–10 reps | 12–15 reps |
A practical progression:
First 1–2 weeks: Complete one comfortable set of each movement, two days per week.
Following weeks: Gradually increase repetitions or holding time if your technique remains controlled.
As strength improves: Consider adding a second set.
Longer term: Work towards two or three sets, depending on your ability and recovery.
You do not need to increase repetitions, sets and difficulty simultaneously. Changing one variable at a time makes it easier to judge how your body responds.
Allow recovery between strength-training sessions, particularly when you are new to exercise.
Are These Four Exercises Enough to Stay Fit After 60?
They are a useful starting point, but they should not be considered a complete fitness programme.
Each exercise targets a different aspect of movement:
Exercise | Main focus | Everyday relevance |
|---|---|---|
Chair squats | Lower-body strength | Standing and sitting |
Wall planks | Core stability | Maintaining posture |
Standing dead bugs | Coordination and trunk control | Coordinating arm and leg movements |
Wall push-ups | Upper-body strength | Pushing objects |
However, these four movements do not fully train cardiovascular endurance, flexibility or all aspects of balance.
The CDC recommends that adults aged 65 and older aim for at least 150 minutes of moderate-intensity aerobic activity each week, muscle-strengthening activities on at least two days, and activities that improve balance.
The WHO also recommends combining aerobic activity with muscle strengthening and functional balance activities. Older adults with limited mobility should particularly include balance-focused exercise on three or more days per week when appropriate.
This means beginners can gradually build a broader routine by combining these exercises with activities such as:
Walking at a comfortable or brisk pace, according to fitness level.
Gentle stretching to maintain flexibility.
Supported standing balance exercises.
Suitable low-impact activities such as dancing or water-based exercise.
The objective is not to complete every type of exercise in one session. It is to develop a sustainable weekly routine that addresses different aspects of physical fitness.
Important Safety Tips Before Starting
Although these movements are relatively simple, not every exercise is suitable for every older adult. Existing joint problems, balance difficulties, cardiovascular conditions and previous injuries can influence which movements are appropriate.
A few precautions can make the routine more manageable.
1. Choose a safe exercise space. Use a sturdy chair without wheels, a stable wall and nonslip flooring. Remove loose rugs and other objects that could cause a fall.
2. Start with a comfortable range of movement. You do not need to squat deeply, raise your knee very high or move far away from the wall. Controlled movement is more important than difficulty.
3. Avoid holding your breath. Breathe naturally throughout each repetition, particularly when pushing yourself back to the starting position.
4. Do not exercise through pain. Mild muscle effort is expected, but sharp pain, worsening joint discomfort or unusual symptoms are reasons to stop.
5. Allow time for recovery. Muscles need time to recover after resistance exercise. Beginners should avoid training the same muscle groups intensely on consecutive days.
6. Get professional guidance when necessary. People who have recently undergone surgery, experienced a fall, have significant balance problems or have medical conditions affecting exercise tolerance should consult a healthcare professional before starting a new routine. Anyone who experiences chest pain, faintness or unusual severe breathlessness should stop exercising and seek appropriate medical attention.
The National Institute on Aging also recommends exercising slowly, using a sturdy chair or wall for support when needed, and seeking guidance from a doctor or physical therapist if a movement feels uncertain.
The Most Important Lesson: Progress Matters More Than Intensity
Starting an exercise routine after 60 does not require expensive equipment, complicated movements or exhausting workouts.
Chair squats, wall planks, standing dead bugs and wall push-ups offer four accessible ways to begin developing strength and movement control. Their main advantage is that they introduce familiar exercise patterns in a form that many beginners can practise at home.
However, there is no scientific evidence establishing these exact four exercises as the universally most important exercises for everyone over 60. Their value comes from the different movement patterns they introduce, not from a proven ranking over other exercises.
Some people may eventually benefit from resistance bands, light dumbbells, supervised strength training or more specific balance exercises. Others may need seated alternatives or individually adapted movements.
The best starting routine is the one that matches a person's current abilities, can be performed safely and can be maintained consistently.
Getting stronger is a gradual process. Starting with manageable movements and progressing patiently can help older adults maintain the physical abilities that make everyday life easier.
Medical Disclaimer
This article is for general educational purposes only and does not provide individualized medical advice. Exercise suitability varies according to a person's health, mobility, fitness and medical history. Consult a qualified healthcare professional before beginning a new exercise programme if you have a medical condition, recent injury or concerns about your ability to exercise safely.
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