If you’re 60-plus, now is the time to try weight training. According to former exercise-phobe Nigella Lawson, 63, taking up weight-bearing exercise has been a revelation, making her feel stronger both physically and mentally.
The culture that has evolved around weightlifting can feel off-putting for older people. Having been a gym-goer for over 40 years, I can confirm that you don’t need protein shakes with names like “Max Bulk,” never need to wear a vest top, and most importantly, don’t need to be 26. Weight training can improve your later years quickly and significantly, with minimal time investment. The gym is not a sacred space for the young to sculpt their bodies—it’s just a big room filled with heavy objects, and we, the mid-lifers, should enter it confidently.
The Amazing Benefits of Lifting Weights After 60
You can become stronger and build muscle—it’s absolutely not too late. Strength gains bring benefits such as better blood sugar control, reduced fall risk, stronger bones, and improved mental health. Research into older people and weight training is an exciting field, with new health benefits being discovered continually. Studies demonstrate positive outcomes for those in their 60s, 70s, and even into their 90s.
Professor Maria Fiatarone Singh, a geriatrician at the University of Sydney and a leader in this research, marvels that more people aren’t encouraged by doctors or supported by health services to try weightlifting. Without some form of resistance training, we risk losing 40-50% of our muscle mass over a lifetime, but weight training can prevent or even reverse this loss. “If you’ve lost 40-50% of muscle, you won’t get it all back, but you can make dramatic strength gains.”
Muscle loss generally occurs between 50 and 80, leading to falls, reduced capacity, and a loss of capability. Beyond the obvious reasons to lift, weight training also helps maintain fast-twitch muscle fibers, which are essential for quick movements and reactions, reducing the risk of falls. Bones, too, become stronger under load-bearing activities like weightlifting.
“Weightlifting aids both the prevention and treatment of osteoporosis,” Professor Singh notes, “and benefits cardiovascular health, coronary artery disease, congestive heart failure, diabetes, kidney disease, depression, and dementia.”
Psychological Effects
One of the most fascinating and unexpected benefits is brain health improvement. Lifting heavy weights can positively impact complex psychological conditions.
“In treating depression, high-intensity lifting was more effective than antidepressants,” says Singh. “There are likely eight or nine biological mechanisms at play, plus psychological factors like self-efficacy.” A meta-analysis, Association of Efficacy of Resistance Training with Depressive Symptoms, found that resistance training significantly reduces depressive symptoms across various health statuses. Another study that engaged older people in a 12-week, three-times-per-week weightlifting program found improvements in mental health. While the exact process is still unclear, theories suggest it could be due to hormonal changes from lifting or improvements in self-esteem.
Feeling capable is one of the most compelling rewards of lifting. We can choose to approach our 60s and 70s with confidence rather than caution.
‘The Stereotype is Shifting’
Frailty is a looming concern as we age. Traditionally, the over-60s are pictured doing yoga or taking walks, not strength training. It’s believed that older people are fragile and need gentle exercise. However, Singh’s research involving people in their 80s and 90s challenges these notions.
“We don’t have to accept that aging means a steady decline,” Singh emphasizes. “The frailer you are, the more important weight training becomes. Frail people don’t need just gentle exercise.”
Samuel Quinn, personal training lead at Nuffield Health, notes, “Studies show significant improvements in strength and muscle gain in aging populations with training three times per week. The stereotype is shifting, and it’s not just younger people who want to get stronger and feel better.”
How to Start Weightlifting at 60-plus
If you haven’t lifted anything beyond a grocery bag, here’s a guide informed by the latest research. Professor Urs Granacher, head of exercise and human movement science at the University of Freiburg, divides the journey into three phases:
Phase One: Learning the movements and becoming comfortable in the gym. Spend the first two weeks getting acquainted with the equipment. Granacher recommends working with a trainer to avoid injuries and perfect your form. Think about hiring a personal trainer for the first few months to safely build your foundation. Improper form can increase injury risk, so it’s essential to get it right.
Phase Two: Moving incrementally to high intensity. Lift weights at 70-80% of your maximum range. If you’re new, calculate this by seeing what you can lift once, then work within that range with a trainer’s help. Alternatively, base it on perceived effort—how hard it feels, which works well for beginners. Granacher recommends three sets of eight to 12 reps with a two-minute rest. Intensity and focus matter in this phase, as only higher loads activate fast-twitch fibers. This phase should last eight to 12 weeks to build a strong foundation.
Phase Three: The power phase. Power training combines strength with coordination, essential for navigating daily life. Lower the weight to 40-50% of your maximum and aim for explosive movements during the push phase, then lower slowly. Do three to five sets, with five to six reps. Power training enhances both mobility and coordination, keeping us independent longer. At this stage, you can blend high-intensity and power training in one to two sessions a week.
No Weights? No Problem.
Tony Barnbrook, a bodybuilder and personal trainer at 54, works with clients in their 50s and 60s to incorporate movement and strength into their routines. For those with limited mobility or joint issues, Barnbrook adapts exercises to their needs. Instead of squats, for instance, a client can sit and stand from a chair, or lift a bag from the floor rather than doing deadlifts. He helps older people gradually adapt to weight training in a sustainable way.
For me, weight training started at 17, when Duran Duran topped the charts. Now, after decades of deadlifts, pull-ups, and tricep pushdowns, my waistline and overall body shape have remained consistent, and I feel as strong as I did in 1982. Weight training has been an invaluable, life-enhancing gift through the years. And yes, I still love Duran Duran.