5 Best TRAINING TIPS For Men Over 60 - Updated 2023

As a man over 60, you are not able to train like you used to in your 20’s. That doesn’t mean you can’t workout anymore, it just means you need to adjust how you workout. Whether it is the amount of weight you lift, how often you exercise, or the kinds of workouts you are doing, you need to make adjustments.

Here are the 5 best training tips for men over 60 - updated 2023:

Tip #1: LISTEN TO YOUR BODY. No ego lifting. If a weight is too heavy to do good form, get a lighter weight. And if the weight is too light… don’t keep lifting that weight over and over. Push yourself and grab a heavier weight or slow down the reps to make them more challenging.

Tip #2: DON’T FORGET TO TRAIN YOUR CORE! It’s not about getting great abs, although that is an added bonus, it’s about building a strong core to support your back and prevent injury. Usually you don't need to worry about your back when you are young… but….

Tip #3: FOLLOW A PROFESSIONALLY DESIGNED PROGRAM. Especially one designed for older men. I see way too many men trying to design their own workout program, and I can tell by the beginner questions they are asking. This Youtube channel is great for information about fun and interesting workouts and nutrition, but it's NOT designed as a comprehensive multiphase program. Those are 2 completely different things.

Tip #4: PUSH YOURSELF OUT OF YOUR COMFORT ZONE. This is not normally a problem for the younger guys, they love to push hard and lift heavy and compete against each other. However, most older men have the opposite problem. They don’t go hard enough. And… that is different from lifting heavy. You can push hard and go intense even if you are lifting moderate or even light weight.

Tip #5: EAT LOTS OF PROTEIN - even (especially!) on your off days. Muscle protein synthesis slows down as you get older. There are two ways to boost it - working out and eating protein. So make sure you eat plenty of protein even on your off days when you don’t workout so you can still stimulate protein synthesis and build muscle.

Start implementing these training tips for men over 60, and you will begin to see better results on your fitness journey.

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[andysteele]

I was bodybuilding in my early twenties. One Saturday a guy came in very friendly and joined in my training on bench press and chest workout. He was 81years old. He told me when he retired at 65 he never having done weights before, decided to take it up. And he was big and strong and benched a lot more than me. So at 65 16 years of training to 81 he packed on muscle and was in best shape of his life. I always remember that and think, Andy, come on get your ass into gear. I'm 44 now lol. Anything possible.

[Gerald-fiyw]

I’m 63 and had a major back surgery, and my surgeon couldn’t stress enough how important that core strength is to protect my back. It’s been nine months since the surgery and he hit the nail on the head. I’m starting to get a six pack, and I feel as strong as an ox.

[Xenophon]

I like a full body workout twice a week. I'm making gains, my joints aren't aching, and I look forward to working out. I do cardio and stretching on off days.

[davidlittle]

I've started alternating light and heavy weight training, and the same for cardio. I go really hard one day, and ease up the next day. This seems to really work for me.

[jameslynnbudlong]

I'm 63, been training off-and-on since the 6th grade, and have made my own program... It is a mix of strength and bodybuilding training. I am always making little tweaks... I like it and push myself regularly. I always include at least one exercise per workout where I go heavy. Last Saturday 1x8 with 140 kilos on decline bench. Next set 1x17( to failure) with 120 kilos. I am rarely hurt or sick. Last Wednesday rack pulls(top set 175 kilos for 8 reps). Today leg press machine 1x10 with 189 kilos going deep on my top set. I make use of a water massage table at the local fitness studio after my workouts to help with recovery. I also cycle my lifting, so I drop back down to a lighter weight with more reps at the start of my new lifting cycle. I am all natural and never taken PED's. I do my best to eat healthy and get good sleep, too. I appreciate your content and am always looking for new little tips on training. I'm a bit of a freak for my age at the local gym, but I kinda like it...

[bobmarshall]

Just turned over 50 lbs and now have great arms and a six pack. Can't believe I'm The guy in the mirror. Hired a first class nutritionist and strength and conditioning coach. have never felt better in my life.

[fulgor]

Another great one ! I now train with my Wife and it forces me to use the strictest form (as an example for her) and I really push myself more than ever (to show off, I guess, and show her the intensity that I want her to use). My results have improved dramatically because of that !
And I never skip “leg day” now, as I don’t want her to ! So all good. 👍💪

[karlmurray]

I’m 58 and am going to my first ever gym session in my life in a couple of days.. I’ve kept a bit of a physique over the years from having worked in construction and am reasonably healthy but made the decision after noticing muscles are starting to leave me in older age.

[didgeridooblue]

Thirteen months ago I decided I needed to get back to weight lifting. My body weight had decreased to 148 lbs., my joints ached which disrupted my sleep. I'm 6' 0" tall and 67 years old. I was a serious weight lifter back when I was 20 yo, but slowly left that course when college, then work and family took priority. Now that I'm semi-retired I have more time. I had to take a month off for hernia surgery, but the muscle is slowly coming back. I'm at 170 lbs. and pushing for more pounds. The hardest part of this journey is keeping the commitment and not overdoing what the tendons will tolerate.

[tomsettles]

100% agreed with this video. Stay away from anything below 5 reps (over 85% of 1 rep max) unless you want to actually train and compete in powerlifting. Lifting very heavy also leads to continued plateaus and joint pain. At our age we need moderate to higher reps (6-20) to maintain & build muscle.

[ardenpowers]

All this is great info !!
I always tell guys to challenge themselves on every set of every exercise when they train. " Go big or go home !! "
At 73, I can still handle 100 lb dumbbells for a set of 8 on the flat bench ( I weigh 197 lbs.)
At my last wellness check, my MD said " I wish that all of my patients took as good care of themselves as you do. " They just want me to give them a pill . . .
Thanks ever so much for sharing !!

[terrydaniels]

Yes am 63 had surgery exercises strech push ups hand weights work lifting heavy years real careful eating healthy sleep 500 hundred push ups a few times a week thanks for video lower back trouble

[jimloth]

Man - I love it when there's a new video waiting for me when I finish my workout!

[daneck]

I'm 66 years old, for 40 years sticking to Arthur Jones 12 rules of weightlifting it served me well over the years and thinking of cutting it down from 3 days a week to 2 days a week should do more yoga, still doing Kenpo

[Lee-ish]

I will be 70 in june .
Done gym for some years.
Tip one is spot on.
I've got right bundle branch block heart problem.
Renauds in both hands and degenerative hips.
I know exactly how far to push myself but its taken time to get that knowledge.
However that said even with those limitations I can honestly say I'm in better shape than I was 40 years ago.
New year resolution is Six pack which is 90% diet.

[johngomillion]

I started this year in March, just after turning 60. I had an SVT surgery the year prior and knew I needed to turn things around. I also had problems sleeping and hips hurting during the night. I now feel so much better and sleep pain free at night.

[knoaker]

I'm 62, and I have been power lifting for over 40 years these last few years. I've been through spinal and knee surgeries, and I've got another surgery soon. I've been away from working out for 5 years. I can only use machines anymore, my doctor said. My question is, how hard should I work out at the beginning. Thanks.💪💪

[gitarman]

I hear this often”train harder than you did the previous week, month” but it’s impossible to keep increasing, everybody hits the wall, for me at 63 that wall was disc injury in my neck and lower back L3-L5
Guys say just add a little more weight to the bar each week, well I started lifting at 19 so I guess I should be benching 1000 pounds by now, just so much BS in bro science
Everybody in those Hollywood super hero films is on some form of juice period
And when they stop using the gains go bye bye

Everybody who increases caloric intake beyond use gains weight
Everybody who decreases caloric intake below use loses weight
Everybody ages and and repetitive exercise will take your rotator cuffs, knees, backs, ect.. it’s just a matter of when, I would work core finishing with L seat pull-ups 3 sets of 15 and 2 sets to failure until the lower back popped now I can’t even do crunches and that injury was 3 years ago! you can have perfect form and diet and a simple sneeze, or putting on your socks in the morning or reaching a little to far for that box on a high shelf and your in recovery mode
If these things worked the best of the best wouldn’t look like they do, look up any aged bodybuilder even Arnold

Doc says I have the body of a 40 year old athlete but when those injuries come the muscle loss is rapid and even with muscle memory it takes longer and longer to regain as we age
Lastly is the inside fun stuff hernias, heart issues, I’m facing diabetes and kidney failure from living a near perfect life style, to much protein they say?
I haven’t drank anything but water in over 20 years, no fast food, pizza, alcohol, lunch meat, bread, drugs, smoking, no red meat, no birthday cake, no cheat days, nada
Clean measured food and supplemental intake following the latest dietary science for maximum health, performance and muscle growth
Professional designed programs for cardio and resistance training
I’m not saying don’t try to improve your body and mind but be realistic and accept genetic and aging limitations we are only human

[brandonzimmerman]

As always, excellent advice and the programs that I have gotten from you have changed my life.

[leg]

Great tips and motivations presented here today! Thank You! Peace