2026-05-20
How to start strength training after 60 (without getting hurt)
If you're over 60 and haven't lifted weights in years — or ever — here's the right way to start, from a NASM Corrective Exercise Specialist in Santa Barbara.
Most of the strength-training advice on the internet assumes you're 25, healthy, and have a gym membership. None of that applies if you're in your 60s, 70s, or 80s and you're starting over. Here's what actually works.
The first month is about learning movement, not building muscle
Your nervous system needs to re-learn how to recruit muscles before they'll get stronger. Push too hard in week one and you'll just get sore and quit. Start with bodyweight squats to a chair, wall push-ups, and slow walking lunges. Two days a week is plenty.
Train balance the same way you train strength
Falls are the #1 cause of serious injury for people over 65. Standing on one leg while brushing your teeth is a real exercise — do it. So is heel-to-toe walking. Build these into your day, not just your workouts.
When to hire help
If you've had a knee, hip, or shoulder replacement, or chronic back pain, or you're recovering from a long stretch of inactivity, work with someone who has a NASM Corrective Exercise Specialist or ISSA Exercise Therapist credential. They'll program around your specific situation instead of giving you a generic routine.
If you're in Santa Barbara and want to talk through what training would look like for you, call or text (805) 364-2623 for a free phone consultation.