Strength training is one of the best ways to protect your body as you get older — it helps preserve muscle mass, builds stronger bones, and can help you maintain a healthy weight. If you’re looking for inspiration, below, we share the exact routine 61-year-old personal trainer, Arlette Godges, shares with her clients in the gym.
Godges is a physical therapist with certifications in geriatrics and orthopedics. She is a masters swimmer, and her goal as a PT is to optimize health in adults, preventing injuries and future-proofing the body.
Arlette Godges
I am a physical therapist with board certifications in geriatrics and orthopedics. I have lived my life as an athlete and still compete at a world-class level as a master’s swimmer, but I also enjoy many other sports. My goal as a professional is injury prevention, optimizing health in adults, and leading with motivation and education to increase health spans. I live in Santa Barbara, CA. You can find me at the website ageupwell.com and on Instagram @ageupwell
“If, at 60, you are already starting to have issues and living a relatively sedentary life, it’s time to rethink your goals for 80 — or get on a program that is sustainable, habitual, fun, and effective,” she tells Tom’s Guide. “I always recommend doing it with a friend or joining a group that does something you might enjoy. It does NOT have to be the gym (although the gym is very effective and time-efficient). It could be a bird-watching group that hikes, a dance class, or aqua aerobics — anything that gets it on the schedule and makes it happen. Then add the elements you need to maintain: balance, coordination, and range of motion.”
Godges previously detailed her go-to walking workout here, but below, she’s shared a simple workout to do in the gym. As always, if you’re a complete beginner or you’re returning to fitness following an injury, it’s always a good idea to check in with a qualified professional before taking on a new routine.
What is the workout?
The workout below targets the entire body. The exercises can be modified to perform at home using a set of the best adjustable dumbbells.
- Bicep curls (advanced: standing on a foam mat or BOSU ball): 4 x 10
- Lat pull-downs (seated): 4 x 10
- Pec machine (seated, also works deltoids): 4 x 10
- Triceps (cord pull-downs are safest and yield the best results): 4 x 10
- Goblet squats (works all leg muscles): 4 x 10
- Core: Russian twists, straight sit-ups, leg lifts, and bicycles (20 each)
- Cardio: treadmill or stair master: 30 minutes
To progress the workout, increase the weight you are lifting. To make it easier, reduce the weight or opt for fewer sets. If you’re not in a gym, replace the lat pull-downs with a seated shoulder press, holding a dumbbell in each hand, and engaging your core to press the weights above your head. To replace the pec machine, opt for dumbbell chest flies. To work your triceps, complete tricep dips, holding one dumbbell with both hands.
All of the exercises will help you build functional fitness — by this, we mean the real-world strength you need to stand up from a seated position, lift something heavy down from a shelf, or carry a bag of shopping. Strengthening the muscles used during these everyday tasks can help protect your body from injury.
“The VERY best thing you can do is pick a goal (it doesn’t have to be competitive) — something you cannot do, or cannot do well right now, but want to be able to do in 3–6 months, or by next season, says Godges. “Then, start training with that goal in mind.”
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