10 Best Resistance Training Exercises to Combat Aging

7.30.2024 0 comments

Author: Salina Speck-Thayer, MS, QMHP, CPLC, CPT
Medically reviewed by: Robert T. Floyd, MD, IFMCP

We often think of aging as a slow, inevitable decline. We accept the stiffer joints, the lower energy levels, and the muscle tone that seems to vanish a little more with every passing birthday. We tell ourselves, “I’m just getting older,” as if the process is entirely out of our hands.

But what if we told you that you have significantly more control over your biological age than you think?

The “fountain of youth” isn’t a pill, a hormone treatment, or an expensive cream. It is movement. Specifically, it is resistance training.

For decades, cardio was hailed as the king of longevity. While heart health is vital, recent science has shifted the focus toward muscle mass and strength with associations for longevity and quality of life. As we age, we naturally succumb to a condition known as sarcopenia—the involuntary loss of skeletal muscle mass and strength.

Harvard Health explains that after age 30, in the absence of strength training, you begin to lose as much as 3% to 5% of your muscle mass per decade. By the time you reach 60, that rate accelerates. This age-related muscle loss contributes significantly lto increase risk from falls, disability, and metabolic disease. \

But here is the good news: Sarcopenia is preventable and can be mostly reversed if the process has already begun.Resistance training does more than just make you look good in a t-shirt. It provides the mechanical stress necessary to strengthen your bones (combating osteoporosis), protects your joints by building a support system around them, and keeps your metabolism firing efficiently.

Below, we have compiled the definitive list of the 10 best resistance training exercises to keep you spry, strong, and mobile. We have chosen these specific movements because they are functional—they mimic the patterns you use in real life, from carrying groceries to playing with grandchildren.

Think of this workout not as “bodybuilding,” but as building “biological armor” for your later years. Let’s get to work.

1. Push-Ups

Target: Chest, Shoulders, Triceps, Core, Wrists Why It Matters: The push-up is often called the “gold standard” of upper body fitness, and for good reason. It is a compound movement, meaning it engages multiple muscle groups simultaneously. For aging adults, the push-up offers a hidden benefit: bone density in the wrists and arms.

Osteoporosis commonly affects joints such as the wrist, hip, and spine , leading to fractures from minor falls. By supporting your own body weight on your hands, you send a signal to your skeletal system to fortify those bones. Additionally, push-ups build the “pushing power” required for daily safety—whether that’s pushing yourself up from a prone position or opening a heavy door.

• The Setup: Place your hands on the floor directly beneath your shoulders. Extend your legs back so you are in a high plank position. Your feet can be together (harder) or shoulder-width apart (easier for balance).
• The Move: Brace your core as if you are about to be punched in the stomach. Lower your body in a controlled manner until your chest nearly touches the floor. Pause for a beat, then drive through your palms to push back up to the start.
• Form Check: A common mistake is flaring the elbows out wide (creating a “T” shape). This places immense stress on the rotator cuff. Instead, keep your elbows tucked at a 45-degree angle to your body (like an arrow).
• Progression & Regression:
  • Too Hard? Perform “Incline Push-Ups” by placing your hands on a sturdy countertop, bench, or wall. The more vertical you are, the easier the load.
  • Too Easy? Slow the tempo down. Take 3 seconds to lower yourself, pause for 1 second, and explode up.

2. Barbell Bent-Over Rows

Target: Posterior Chain (Upper Back, Lats, Rhomboids, Glutes, Hamstrings) Why It Matters: Modern life is an enemy to our posture. We spend decades hunched forward—over desks, smartphones, steering wheels, and dinner tables. This causes the muscles on the front of our body (chest) to tighten and the muscles on the back to lengthen and weaken, leading to the dreaded “hunchback” posture (kyphosis).

The Bent-Over Row is the antidote. It targets the entire posterior chain, strengthening the muscles responsible for pulling your shoulders back and holding your spine upright. A strong back helps fortify against neck pain and tension headaches.

• The Setup: Stand with feet shoulder-width apart, holding a barbell (or a pair of dumbbells) with palms facing your shins. Hinge forward at your hips, pushing your butt back, until your torso is roughly at a 45-degree angle. Keep your back dead flat—neutral spine is non-negotiable here.
• The Move: Initiate the pull by driving your elbows back. Pull the weight toward your lower chest or solar plexus, squeezing your shoulder blades together at the top as if you are trying to crack a walnut between them. Lower the weight slowly to full extension.
• Safety Note: If you feel pain in your lower back, you are likely rounding your spine. Reset, tighten your core, and perhaps try the movement with one arm while supporting yourself on a bench (Dumbbell Row) to reduce spinal load.
• Coach’s Cue: “Put your shoulder blades in your back pockets.” This mental image helps you depress your shoulders away from your ears, preventing neck strain.

3. Kettlebell Squats (Goblet Squats)

Target: Quads, Glutes, Hamstrings, Core Why It Matters: If you could only do one exercise for the rest of your life, it should be the squat. Squatting is the most fundamental human movement pattern. Every time you sit in a chair, use the toilet, or get in and out of a car, you are squatting.

Johns Hopkins Medicine notes that strong leg muscles are an important factor in fall prevention. The Kettlebell “Goblet” Squat is particularly good for aging adults because holding the weight in front of your chest acts as a counterbalance, helping you sit back deeper while keeping your torso upright and safe.

• The Setup: Stand with your feet slightly wider than shoulder-width, toes pointed slightly out. Hold a kettlebell or dumbbell by the “horns” or head, close to your chest. Keep your elbows tucked in.
• The Move: Take a deep breath and brace your abs. Lower your hips back and down as if you are reaching for a chair behind you. Go as low as you can comfortably control (ideally until thighs are parallel to the floor), then drive through your heels to stand back up. Exhale at the top.
• Common Mistakes: Do not let your knees cave inward (“valgus collapse”). Imagine you are trying to spread the floor apart with your feet to keep your knees tracking over your toes.
• Progression: As you get stronger, increase the weight of the kettlebell or slow down the descent (eccentric phase) to really challenge the muscle fibers.

4. Burpees (or Modified “Up-Downs”)

Target: Full Body & Cardiovascular System Why It Matters: The burpee is often a dreaded exercise, but it’s a valuable exercise for strength, mobility, and endurance It is a “get off the ground” drill. One of the most dangerous situations for a senior is falling and being unable to get back up. Burpees train this specific survival skill repeatedly, building the coordination and strength required to transition from the floor to standing.

Furthermore, it pushes your cardiovascular system. Resistance training usually relies on anaerobic energy, but high-rep burpees blend strength with aerobic conditioning, keeping your heart and lungs youthful.

• The Setup: Start in a standing position with feet shoulder-width apart.
• The Move: Drop into a deep squat and place your hands flat on the floor. Kick (or step) your feet back so you land in a push-up position. Perform a push-up (optional—you can skip this for a regression), then jump or step your feet back toward your hands. Stand up and finish with a small jump or simply reach your hands overhead.
• The “Coach-Approved” Modification: We know burpees can be high-impact. To make this joint-friendly:
  1. Eliminate the jump back; step one foot back at a time.
  2. Eliminate the push-up; just hold the plank for a second.
  3. Eliminate the jump at the top; just stand tall and reach up. This “Low Impact Burpee” provides all the mobility benefits without the shock to your knees.

5. Planks

Target: Core Stability (Transverse Abdominis, Obliques, Lower Back) Why It Matters: For years, people did sit-ups to get a strong core. Unfortunately, sit-ups involve repeated spinal flexion, this can lead to spinal strain in some individuals and is inappropriate for those with preexisting spinal issuesThe Plank is an isometric exercise—meaning you create tension without movement.

This trains your core to do its actual job: stabilizing the spine. A strong core acts as a natural corset, protecting your lower back when you lift heavy objects, carry luggage, or even just stand for long periods.

• The Setup: Lie face down on a mat. Prop yourself up on your forearms (elbows directly under shoulders) and your toes.
• The Move: Lift your body so you form a straight line from your head to your heels. Now, create tension. Squeeze your glutes, clench your quads, and pull your belly button toward your spine. Do not hold your breath—take shallow, controlled breaths.
• Form Check: The most common error is letting the hips sag toward the floor (swayback) or hiking them up too high. If you feel this in your lower back, your core has fatigued. Stop, rest, and try again.
• Duration: Don’t worry about holding it for five minutes. Aim for 30 to 60 seconds of intense tension. If you need to regress, drop to your knees but maintain the straight line from head to knees.

6. Jump Squats

Target: Type II Muscle Fibers, Bone Density, Power Why It Matters: As we age, we lose “power” (the ability to move quickly) faster than we lose absolute strength. This is why older adults may struggle to catch themselves when they trip. Jump squats train your fast-twitch (Type II) muscle fibers, preserving your reactive speed.

Additionally, the impact loading of jumping can stimulate bone modeling and help maintain bone density which may prove beneficial against osteopenia.

• The Setup: Stand with feet shoulder-width apart, arms by your sides.
• The Move: Lower into a quarter-squat (you don’t need to go all the way down). Immediately explode upward, swinging your arms up for momentum, and lift your feet off the ground.
• The Landing: This is the most critical part. Land softly on the balls of your feet, instantly rolling back to the heels and bending your knees to absorb the shock. Never land with locked knees.
• Safety Note: If you have severe arthritis or knee injuries, do not jump. Instead, perform “Power Pulses”—rise up onto your toes explosively without your feet actually leaving the ground. You get the triple extension of the ankle, knee, and hip without the impact.

7. Military Presses (Overhead Press)

Target: Deltoids (Shoulders), Triceps, Upper Chest Why It Matters: Shoulder mobility is often one of the first things to go. We stop reaching overhead, and eventually, we can’t reach overhead without pain. The Military Press ensures you maintain the functional range of motion required to put a suitcase in an overhead bin, reach a high shelf, or change a lightbulb.

Strong shoulders also stabilize the neck and upper back, improving your overall posture.

• The Setup: You can perform this seated (safer for the back) or standing (engages more core). Hold a barbell or dumbbells at shoulder height, palms facing forward.
• The Move: Brace your core tight. Press the weight directly overhead until your arms are fully extended. Your biceps should end up next to your ears. Slowly lower the weight back to the starting position under control.
• Coach’s Tip: Avoid “arch-back cheating.” If you have to lean way back to get the weight up, it is too heavy. This puts your lumbar spine at risk. Keep your ribcage knitted down.
• Modification: If you have shoulder impingement, switch to a “Neutral Grip” press (palms facing each other) using dumbbells. This opens up the shoulder joint and reduces pinching.

8. Good Mornings

Target: Lower Back (Erectors), Glutes, Hamstrings Why It Matters: The lower back is a common failure point for aging adults. “Good Mornings” are a hip-hinge movement that specifically targets the posterior chain muscles that support the lumbar spine. Unlike the squat (which is knee-dominant), this is hip-dominant.

When done correctly, this exercise strengthens the lower back which can reduce risk of back injury. However, because the weight is placed on the upper back, form is paramount.

• The Setup: Stand with feet shoulder-width apart. Place a light barbell or even a broomstick across your upper back (resting on the traps, not the neck vertebrae). Hold the bar with both hands.
• The Move: Keep a slight bend in your knees, but keep your shins vertical. Hinge at the hips, pushing your butt backward while keeping your chest up. Lower your torso until it is nearly parallel to the floor. You should feel a deep stretch in your hamstrings.
• The Return: Squeeze your glutes to drive your hips forward and return to a standing position.
• Safety Note: Start with zero weight. Master the hinge movement first. If you have a history of disc herniation, consult a physical therapist before adding this heavily loaded movement to your routine.

9. Dumbbell Woodchoppers

Target: Obliques (Side Core), Rotational Stability Why It Matters: Most gym exercises move in straight lines (up and down, forward and back). But real life happens in 360 degrees. We twist to grab a seatbelt, we turn to pick up a child, we rotate to shovel snow.

Woodchoppers train the “transverse plane”—the rotational movements. Strengthening your obliques helps prevent the back strains that often occur when we twist and lift simultaneously.

• The Setup: Stand with feet wider than shoulder-width. Hold a single dumbbell with both hands.
• The Move: Start with the dumbbell positioned outside your left knee (bend your knees slightly). In one fluid motion, stand up and rotate your torso to lift the dumbbell diagonally across your body, ending above your right shoulder.
• The Pivot: This is crucial—as you twist, pivot your left foot (squash the bug). This releases tension on the knee joint.
• The Return: Slowly control the weight back down to the starting position. Do not let gravity just swing it down. Perform all reps on one side, then switch.

10. Calf Raises

Target: Gastrocnemius, Soleus (Calves), Ankles Why It Matters: The calves are often the most neglected muscle group, yet they are vital for independence. They are the “pumps” that help return venous blood from the lower body back to the heart, aiding in circulation.

Mechanically, weak calves lead to weak ankles. The National Institute on Aging highlights that balance starts from the ground up. If your ankles are unstable, walking on uneven terrain (like cobblestones, hiking trails, or thick carpet) becomes a fall risk.

• The Setup: Stand tall near a wall or chair for balance. You can hold dumbbells at your sides for added resistance.
• The Move: Rise up onto the balls of your feet as high as you can. Squeeze the calves hard at the top for a one-second count. Lower your heels slowly back to the ground.
• Coach’s Tip: To get the full benefit, perform these on the edge of a stair step. This allows your heels to drop below the level of your toes, stretching the muscle and increasing the range of motion.
• Volume: Calves are stubborn muscles used to walking all day. They respond best to higher repetitions. Aim for sets of 15 to 20 reps.

Wrapping Up: Consistency Over Intensity

It is easy to look at this list and feel overwhelmed, or perhaps tempted to jump in and do all ten exercises at maximum intensity tomorrow. But remember: the goal here is longevity, not burnout.

Aging gracefully begins with a mindset shift. It is about eating right, reducing exposure to toxins, and prioritizing sleep—but the physical engine of youth is resistance training.

By integrating these exercises, you are doing more than burning fat or building muscle. Strength training aids in hormone regulation, improved insulin sensitivity, managing stress, and building a body that is capable of saying “Yes” to life’s adventures well into your 70s, 80s, and beyond.

How to Start:

1. Frequency: Aim for 2 to 3 days per week, with at least one rest day in between to allow your muscles to repair.

2. Volume: Start with 1 or 2 sets of 10-12 repetitions for each exercise.

3. Listen to Your Body: “No pain, no gain” is outdated advice. Discomfort is okay; sharp pain is not.

Your body is designed to move. Give it the strength it craves, and it will reward you with years of vitality.

Resistance training is one of the most reliable, evidence-backed ways to protect your independence as you age—because it targets the exact systems time tries to steal first: muscle mass, bone density, balance, and power. When you consistently practice foundational patterns like squats, hinges, pushes, pulls, and carries, you’re not just “working out”—you’re reinforcing the strength, coordination, and resilience that make everyday life feel easier. Start conservatively, progress patiently, and remember that the real “secret” for reverse aging is not intensity; it’s consistency over years.

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Sources

Strength training: Get stronger, leaner, healthier

A Guide to Combatting Sarcopenia and Preserving Muscle Mass as You Get Older

Fall Prevention: Balance and Strength Exercises

Four Types of Exercise Can Improve Your Health and Physical Ability

Osteoporosis & Exercise

Pain

Depression and Anxiety: Exercise Eases Symptoms

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