7 Essential Exercises for Women Over 60 to Build Muscle and Boost Bone Health

As women age, maintaining strong muscles and healthy bones becomes crucial for independence and quality of life. Regular strength training helps prevent the natural muscle loss that occurs after 60 and supports bone density, reducing fracture risk.

The following exercises are specifically designed for older women to safely build strength while protecting joints and improving balance.

1. Chair-Assisted Squats

Your thighs and bottom will thank you for adding chair squats to your routine! Position a sturdy chair behind you and stand with feet shoulder-width apart. Slowly lower yourself as if sitting down, but hover just above the seat.

Keep your weight in your heels and knees behind your toes. If balance is challenging, hold onto the chair arms for support. Start with 5 repetitions and gradually build to 10-15.

This foundation exercise strengthens your quadriceps, hamstrings, and glutes—muscles essential for climbing stairs, getting up from seated positions, and maintaining independence in daily activities.

2. Standing Resistance Band Rows

Imagine opening a door to better posture and upper body strength! Secure a resistance band around a doorknob or sturdy pole at elbow height. Grasp both ends and step back until there’s tension in the band.

Pull the band toward your body, squeezing your shoulder blades together like you’re trying to hold a pencil between them. Your elbows should move past your torso in a rowing motion. Return to start position slowly, controlling the movement.

This exercise counteracts the forward slouch that often develops with age, strengthening your upper back muscles to support proper spine alignment and reduce shoulder pain.

3. Wall or Incline Push-Ups

Forget floor push-ups! Wall versions offer the same benefits without straining your wrists or shoulders. Stand facing a wall at arm’s length, place your palms flat against it at shoulder height and width. Bend your elbows to bring your chest toward the wall, keeping your body straight from head to heels.

Push back to the starting position. For more challenge, use a sturdy counter or low table instead of a wall. Regular practice builds chest, shoulder, and arm strength—helping with everything from carrying groceries to lifting grandchildren.

The inclined position reduces pressure on wrists while still effectively targeting upper body muscles.

4. Heel Raises (Calf Raises)

Standing tall beside a counter or chair for balance support, lift your heels off the floor by pressing through the balls of your feet. Hold the raised position for 2-3 seconds before lowering slowly. The magic happens in the controlled movement—don’t rush!

For extra challenge, try performing the exercise on one foot at a time or add light ankle weights. Strong calves improve walking stability and reduce fall risk by enhancing ankle strength.

This seemingly simple movement also increases blood circulation in your lower legs, potentially reducing swelling and varicose vein discomfort that many women experience with age.

5. Step-Ups

A staircase at home becomes your personal gym with this functional exercise! Stand facing a step or sturdy platform about 6-8 inches high. Place your right foot fully on the step, press through your heel, and lift your body up.

Bring your left foot to meet the right, then step back down with control. Repeat 8-10 times before switching lead legs. Always hold a railing or place the step near a wall for safety.

Step-ups mimic everyday movements like climbing stairs while building leg strength and improving balance. The exercise targets multiple muscle groups including quadriceps, hamstrings, and glutes—key players in maintaining mobility as you age.

6. Eccentric Heel Lowering

This often-overlooked exercise packs a powerful punch for ankle stability and calf strength! Stand on the edge of a step with your heels hanging off. Rise up onto your toes, then very slowly lower your heels below the step level.

The slow lowering phase—taking 3-5 seconds—is where the magic happens. Hold onto a railing or wall for balance. The controlled stretching motion strengthens muscles while improving their flexibility.

Research shows eccentric exercises like this are particularly effective for building tendon strength in the lower legs. Stronger tendons mean better shock absorption when walking and reduced risk of common injuries like Achilles tendonitis.

7. Mini Jump or Jump-Squat

Gentle impact exercises stimulate bone growth—even in your 60s and beyond! Start with feet shoulder-width apart, slightly bend your knees, and push through your feet to hop just an inch off the ground. Land softly with bent knees to absorb impact.

Begin with just 5-8 mini jumps, resting between sets. If jumping isn’t comfortable, try modified versions where you rise quickly onto your toes without leaving the ground. Always perform on a soft surface like carpet or an exercise mat.

These small hops create enough impact to signal bones to strengthen without stressing joints. For many women, this exercise becomes a favorite once they experience the energy boost it provides!