Fitness After 60: Workout for a 60 Year Old Female

Last Updated on March 31, 2024 by Candi Randolph

Fitness after 60? Is it possible? Of course! As a fit 60-year-old woman (well, 65 actually and counting!) I say it can be done, my friends. If I can maintain a healthy level of fitness, so can you. I have some suggestions for a workout for a 60 year old female (or thereabouts) that could help you create a similar plan based on your overall health and abilities.

Because, age is just a number and staying fit in our mature years is not only possible but also packed with health benefits. Who knew the secret to vitality could be found in our everyday activities?

Let’s talk about us and our journey to fitness. You might be wondering: “What are the best exercises for us as women 60 and over?” Well, that’s the beauty of it – there isn’t a one-size-fits-all answer, but rather a multitude of options tailored just for you.

workouts for a 60 year old female - fitness after 60

The first step? It’s simpler than you think. It’s all about weaving exercise into our daily routine. No, I’m not suggesting you start training for a marathon (unless you want to, of course!). But small, consistent changes can lead to big improvements in our health and well-being.

And the benefits of exercise? Oh, they’re countless! From boosting our mood to improving our balance, from strengthening our heart to keeping our minds sharp – the list goes on and on.

When you get started and learn the essentials needed to get in shape, how to get healthy, and are inspired to create a workout schedule of any degree of difficulty, it can and will change your life.

Now that I’m well into the 6th decade of my life, I’m living the experience of taking care of my body as it ages. There’s no doubt about it, my friends, growing older is not for the weak or faint of heart. Things just happen, and you have no control over them…wrinkles, crepey skin, drooping, sagging, creaking joints…it’s no picnic. And forget about jumping up off the floor when you’ve been sitting or kneeling…not gonna happen.

But, I’m going to share with you what I do to stay in shape in  my 60’s. I’m far from perfect, my body is no different than any other person in my generation, so this is not about my telling you how perfect I am. Once you gaze upon the photos in this post it will become quite evident that I’m just another middle-aged woman, but a relatively fit middle-aged woman!

So, ready to put on those sneakers and join me in redefining what fitness after 60 looks like?

By the way, if you click on a link and decide to make a purchase, I may earn a small commission at no extra cost to you. Thank you!

I’ve been doing some of these exercises and routines for years…many years. I’m so grateful that my health has allowed me to work out without interruption for all this time. My oldest son was a baby when I decided to start exercising, and that was back in 1980.

It is a commitment for sure. Some people decide they don’t want to put in the effort. That’s not who I am. Maybe I’m too vain, but I don’t want to have to buy clothes in larger sizes or be limited in what I do because my body is too heavy or out of shape for me to participate in activities I enjoy.

So I choose to exercise regularly and eat healthy most of the time, a part of my overall philosophy of maintaining my physical, emotional and spiritual health.

NOTE: I am not offering advice or telling you what to do. Only you can determine what is right and healthy for you. Always consult a physician before you begin any type of exercise program.

It can be difficult to remain motivated, encouraged, and feel supported when you’re trying to establish a healthy habits and lose weight. Did you know that your smart phone can be a very effective tool for accomplishing your goals to live a healthier life? Learn more about MIGHTY HEALTH, the healthy lifestyle app created for women and men over 50

Fitness After 60 – example of a workout for a 60 year old female

Exercise for a 60 year old female - fitness after 60 is possible!

There are 4 types of exercise I engage in regularly: walk or dance, ride a stationary bike, do floor exercises + strength training, and low impact aerobics.

My goal is to get in 2 types of exercise every day, depending on my schedule and what other physical activity I’m engaged in.

I am learning how to do a better job of listening to my body, too, as I age. Sometimes it’s difficult to determine if I’m really, really tired or just feeling a bit lazy.

Most days I’m good for two exercise sessions, one in the morning and one later in the day. The morning might be 20 minutes of core and glute exercises with some strength training, or a 30-minute dance or walking workout.

Later in the day I’ll spend about 30 to 45 minutes with some strength and functional fitness exercises, although I don’t do these every day. Three times, maybe four, per week is enough.

So I’m not talking about hours of workouts every day. No way is that gonna happen, at least not for me with my business obligations and other activities. If I work in a total of 50 minutes of exercise most days I’m more than satisfied.

There are a number of ways to stay fit and strong, and one of them is to ‘exercise’ our minds! We all have times when some encouragement, inspiration and the written word can provide what we need.

I created a series of short, to-the-point eGuides just for those times:

Midlife eGuide series for women

Whether you need some inspiration with confidence, healthy eating, defining your style…it’s all here for you.

Purchase individually for a really affordable price, or buy the collection and save even more. Click on the image for all of the details!

Walking is a Wonderful Way to Stay in Shape

A fit 60 year old woman. Walking is a wonderful way to maintain a healthy lifestyle after 60

For me, walking has more benefits than the physical exercise as part of my workout for a 60 year old female. It helps me to relax and unwind, think/ponder/plan, listen to music and enjoy the beautiful outdoors. Did you know that being outside, near trees, can actually help you feel better?  Walking 30 minutes a day can also help with digestion and regularity as well as lowering the risk of chronic disease.

I recently moved from SW Florida to Michigan, so the year-round ability to walk outside just got totally revamped!

At first I felt a loss of what to do, and being cooped up inside was a huge adjustment. But then I discovered something that helped me get the aerobic exercise plus teach my body to become more limber and (hopefully) graceful.

What was it? Body Groove, created by Misty Tripoli.

I can get in my steps plus an aerobic workout, all in one. Most of the Body Groove workouts include some HIIT (high intensity interval training), an additional benefit.

I  subscribed to the online program and have the option to do any of Misty’s ever-increasing workouts. I will say, this has been a lifesaver for me through the frigid winter months.

And you know what else I do? I just plain walk, inside my home. I walk briskly, jog gently, march in place, swing my arm, use some light weights…basically, whatever I can do to get in about 10,000 steps per day.

This is a wonderful and cost-free method to getting in those all-important steps to help keep us fit and healthy. Yes, it might look like I’m going in circles because I am! But I don’t mind at all, it works for me and is effective. So, think about how YOU can easily work in a walking exercise routine right inside your home. Anything you can do to keep active, keep your metabolism strong, will continue to benefit you as the years go by.

Spring is just about upon us as I write this, so a midday walk is going to be added to most of my days very soon!

Riding a Stationary Bike Helps Me Unwind!

workout for 60 year old female - fitness after 60

I’ve found that a stationary exercise bike fits my lifestyle the best.

There is something about pedaling away on my bike and enjoying a bit of Netflix that really helps me relax. I don’t have to think about traffic, where I’m going to ride or anything else. I just ride and ride, enjoy the lake view out my window and watch TV.  A 4 to 5-mile ride usually works for me.

As with many other types of bikes, I can adjust the tension to make my legs work harder, and I do that sometimes to put in some extra effort. Usually, I work up a good sweat so I know my body is putting forth an effort.

2020 update: After relocating and basically starting over in the furniture and daily living department, I decided to purchase a stationary bike that also includes a system for upper body strength training .

Yes, I’m a multi-tasker! It’s really cool, check it out:

Floor Exercises and Strength Training

What type of strength training is appropriate as part of a workout for a 60 year old female? Well, we are all different in terms of our overall health and abilities. But I will say this: just because we’re over 60 now doesn’t mean we can’t lift weights!

First I’ll discuss the other types of strength training I do to keep my muscles firm for my age.

Strength training after 60


I have been doing sit-ups for over 30 years. I usually do 3 to 4 sets of 20 during a workout session.

Faithfully doing this exercise has helped me to keep a decent waistline (you know…I still have some curve there!), something that tends to disappear as we age. I’m pretty happy about that.

A fit 60 year old woman working out - Fitness After 60


This is another exercise I started doing years ago. It looks kind of goofy but it really helps keep the glute muscles toned, and we know how things start to sag as we age!

This is how it works: I lay on the floor with my knees bent, the lift my butt into the air and hold it for a second or two before lowering. (there is an example of this exercise HERE)

I also do strength training, to help keep my arms strong. I don’t use heavy weights, just 5 lb and 8 lb, but it’s enough for me to get in a good workout.

I recently found this great arm workout on Pinterest that emphasizes that droopy, saggy, nasty under arm area that happens as we age. It’s only been a short while but I’m pretty happy with this set of exercises:

It can be difficult to remain motivated, encouraged, and feel supported when you’re trying to establish a healthy habits and lose weight. Did you know that your smart phone can be a very effective tool for accomplishing your goals to live a healthier life? Learn more about MIGHTY HEALTH, the healthy lifestyle app created for women and men over 50

Low Impact, Joint Friendly Aerobics

Body Dynamix low impact exercise for a 60 year old femaile - Fitness After 60

Staying active as we get older is so important, friends, so we need to find the activities that will work for our lifestyle, location, climate, and overall health. I have a couple of suggestions for you, so take a look and see what you think! (Don’t forget to check out the highlighted paragraph above, too, and learn more about Mighty Health).

Senior Shape

I recently connected with Lauren Brooks, an ACE (American Council on Exercise) certified fitness instructor who specializes in senior fitness. And yes…we’re not old by any means, but some of us can be legitimately referred to as ‘seniors’. It’s a bit painful for me, but true!

Lauren offers a wide variety of exercises on her YouTube channel, Senior Shape, so if you are searching for flexibility with when you exercise and what you do, Senior Shape could be the perfect solution for you!

I’ve participated in three of Lauren’s workouts so far, and I love how she conducts them. Lauren is easy to listen to as well as to follow along. I’ll never be as lovely or graceful as she is, but she sets a wonderful example for us!

Here is one of my favorites:

Check out Lauren’s channel and give a few of her workouts a try. She is always thinking of us as far as what is best for our bodies and our health as women in midlife.

Body Dynamix

Body Dynamix is the name of this low impact, joint-friendly workout for mature people, anyone with mobility problems, injuries, or other issues that make it difficult or painful to exercise. This program was created by fitness expert Debbie Siebers, who designed it to build up your muscles without breaking down your joints.

I’m in good health, don’t have any particular joint issues, but still as a person in my 60’s, the flexibility is not what it was, and I don’t want to injure myself working out or doing other activities. So I have found Body Dynamix to be the perfect method for

  • proper stretching techniques
  • yoga basics
  • aerobic exercise – low impact

The workout is offered digitally (I use Roku) or on DVD, so you can decide how and where you want to work out. No weights are used, but the strength training is there. Notice the hand towel I’m using as I follow along with Debbie and crew. It’s quite amazing how much of a workout I get using just one simple towel in my hands.

There are several sections to the program, each runs anywhere from 12 to 20 minutes or so. You can choose which section(s) you want to do at any given time. I like to do one of the warm-ups, then add some yoga or low impact aerobics to it.

Here are the individual routines that are offered:

  • Body Insurance (warm-up)
  • Yoga Flows & Poses
  • Tone & Walk
  • Cardio Walk
  • Core Walk
  • Core on the Floor (this takes my sit-ups and glute exercises to a whole new level!)
  • Restore & Repair

Debbie makes everything enjoyable and interesting, and of course, she is a beautiful example of fitness as we mature. I pretty much hate her πŸ™‚

If you decide to do one form of exercise only in your desire to create a workout for a 60 year old female, or whatever your age, this is what you need to do. It doesn’t cost a lot for what you get in return, about $60, well worth the investment!  See all of the details about Body Dynamix.


So here we are, my friends, at the end of our little chit-chat about fitness after 60. But before we sign off, let’s have a quick recap, shall we?

We’ve talked about the perils of a sedentary lifestyle. It’s a sneaky little thing, isn’t it? One moment you’re enjoying a peaceful afternoon on the couch, and the next thing you know, it’s become a daily habit. But remember, we have the power to change that. With some small adjustments, we can turn our day-to-day activities into opportunities for staying active.

Mental health is just as important as physical health, don’t you agree? Exercise isn’t just about keeping our bodies fit; it’s also about keeping our minds sharp. A few minutes of moderate exercise can do wonders for our mood, not to mention help us sleep better at night. So, whether it’s a quick stroll around the block or a lively dance class, let’s get moving!

One of the most important things to remember is that there are different ways to stay fit. Not a fan of the gym? No problem! There’s no one-size-fits-all approach to fitness. As long as we’re moving and shaking, it’s all good.

Now, let’s not forget about a healthy diet. We can’t out-exercise a bad diet, no matter how hard we try. So let’s make sure we’re fueling our bodies with the right nutrients. Remember, we’re not just what we eat; we’re also how we move.

And lastly, let’s talk about balance. No, I don’t mean standing on one leg (though that’s a great exercise!). I mean finding a better balance between rest and activity, between pushing ourselves and knowing when to take it easy.

Remember, these are just general guidelines. Every woman is different, and what works for one might not work for another. So let’s listen to our bodies, respect our limits, and find our own path to fitness. After all, we’re not just surviving after 60; we’re thriving!

fitness after 60 - exercises for a 60 year old female

So, how about you?

What are YOU going to do today to start or maintain your health and overall fitness? You know what the worst thing you can do is? Nothing. Assuming an “I don’t care” attitude or mindset can be devastating to your health, my friend. Please don’t go there.

The best action you can take is…right now…today! Learn how to age well and in a healthy way, my friend. Start slowly and build from there.

You’re never too old to stay in shape!

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58 thoughts on “Fitness After 60: Workout for a 60 Year Old Female”

  1. Wow, you’re in way better shape than I am! I love the idea of watching Netflix on a stationary bike. I used to run competitively and train horses and it destroyed my knees so a lot of exercises are out for me. This one I think I could handle! Thanks for the inspiration!

    1. Candi Randolph

      I find it relieves stress as well as get the heart pumping. Netflix provides the mind numbing entertainment!

  2. This is great information! I do a lot of hiking but I need to add in some other forms of exercise. These look wonderful! I will be giving them a try πŸ™‚

    1. Candi Randolph

      Great, maybe you’ll find that one of these exercise routines is the perfect addition to your routine. Thanks for stopping by!

  3. You are so inspiring! I need to find more time to exercise. I do find time to walk almost every day, because I love it and feel bad if I don’t. Time to try some more stuff…

    1. Candi Randolph

      It really does take a conscious effort to make sure I exercise, and I’m not always successful. But I try!

    1. Candi Randolph

      I agree! I haven’t signup up with Audible yet but it seems like everyone else has, so I think it’s time to give it a go, it comes in so handy πŸ™‚

  4. Inspiring! I am now 46 and noticing quite a few things going on and all of a sudden feeling I better do something more than I am to take care of myself. I have been kinda anxious ridden with worry about the future. I don’t want to take it lying down. πŸ™‚

    1. Candi Randolph

      Now is the time to start taking care of yourself! You’re young and there are many ways to maintain your health and looks. You can do it!

    1. Candi Randolph

      Thank you Kristi Ann! You’re always so kind. And, you have many years to maintain your health and youthful looks, so start now!

  5. You are so inspiring! I know I need to do more to take care of myself. I also know I feel better when I do make myself a priority. Thanks for the tips!

    1. Candi Randolph

      Thanks, Stacey, I agree that making our health a priority will always have a positive resutl!

  6. A good indicator of health is how people walk as they age. I keep that in mind whenever I’m needing motivation to go work out!

  7. You look great! Exercise is one of the things I’m striving to put back into my daily life! It’s so important and the benefits go way beyond the physical.

    1. Candi Randolph

      You’re right, Louise, the benefits are physical, emotional and spiritual, too. Once you begin an exercise program and do it faithfully for a couple of weeks, it becomes a natural part of your daily routine.

  8. You look amazing! I have been trying to get back into shape and more importantly get healthy. Time and kids have been my excuse, but I am trying. Very inspiring!

    1. Candi Randolph

      Thanks Monica, I know it’s tough when you’re raising a family, but hopefully you can work in some time for you!

  9. Your post is inspirational…
    When I retired four years ago, I began a 10,000 step/day routine that I maintained for several months. That is until winter came and the weather prevented me from going outside for longer than two minutes. Then… I fell and broke my arm and hip which laid me up for three months. I just started a moderate workout and fell again – breaking the other arm!
    Suffice it to say, I was discouraged and simply gave up. I’m not overweight (I do watch what I eat) but I am flabby. And I don’t like it.
    While it will take me a while to get to two exercise routines a day … you have inspired me to do something every day. Thank you!

    1. It must have been such a frustrating time for you, Molly. But today is a new day, and you can do it! Thank you so much for sharing.

  10. I’m still working a day job (and am also an author), but do 2 x 5kms walks a day – one at 6am and the other when I finish work. One gets my day started, the other gets rid of the stresses of the day. At (nearly) 53 I need to be implementing some strength work too…so these simple exercises that can be done in the 30 mins of TV watching a day that I get are a good idea.

  11. I am a swimmer, but am looking for an exercise I can do at home on alternate days. I loved Zumba, but can no longer do it because of two knee replacements. The Body Grove videos look fun. Do you think it is low intensity enough for someone with knee replacements? I can’t jump or hop.

  12. Keep up your good work, Candi. I agree we’re never too old to stay in shape. Staying fit as we age extends our life quality. I also have a fitness routine (HIIT and strength workouts 3x/ week, yoga 2x/ week, swim 1x/ week) and I walk about 5 miles/ day. Thanks for sharing yours. #MLSTL

    1. Hi Natalie, you’re in great physical condition! And that would make sense with all of the hiking and exploring that is a part of your life. Thanks so much for sharing what keeps you in shape.

  13. I really enjoyed reAding about your exercise programs Candi. At the moment I’m in rehab for. Knee injury so allowed to exercise on my spin bike, walk in the pool or stretch. I agree with you that indoor cycling is great. Normally when uninsured I would have a varied exercise program made up of cycling, walking, strength training swimming & stretching. #MLSTL Sharing

  14. Candi you certainly have taken the fitness challenge on full speed. I find that most exercise regimes don’t work for me because I don’t enjoy them and don’t stick to them. I’ve settled on my daily morning and evening walks and a fitness class once a week as my sweet spot for staying healthy. I won’t be running a marathon, but my body feels pretty good and I’m happy with that for now.
    I’ve pinned this for when I want to take things up another notch!
    Thanks for linking up with us at MLSTL x

  15. Hi Candi, I wish we lived closer we could work out together! I don’t think valuing our fitness is vain at all. If we are fit and healthy we can enjoy life as we age rather than struggling through. I workout 5 times per week. I follow the Strong Healthy Women workouts for Strength Training or go to the gym. Strength Training doesn’t mean looking like a body builder but is imperative for strong bones and functional fitness as we age. I also run 2 -3 times per week and do yoga most afternoons to help me wind down. There are so many options to keep fit and active aren’t there? Thanks for sharing your thoughts with us at #MLSTL and your posts are always so informative. Have a great week. xx

  16. You are in amazing shape, Candi! I find that Using the gym equipment in the apartment that we bought, to be the best workout for me. I love my treadmill since I have always preferred running inside. I do love to walk outside also and it’s something Tim and I can do together. The work we’ve been doing on the apartment gives us a daily workout and has us using our muscles in ways we haven’t used them in years. Thanks for sharing. Always a pleasure to catch up with you.

  17. Thanks for the tips Candi, I have arthritis but having just bought my husband an exercise bike I’m hoping I can use it too. I go for walks with the dog and try to do a bit of Hula Hooping a few times a week. I’m looking for an exercise routine to do at home so I will look at your recommendations. I’ve saved this to my Health & Wellbeing Pinterest board.
    Lorraine #MLSTL

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