Muscle strength after 60: staying active at your own pace

General information, not medical advice. If you have a heart, lung or joint condition, have had a recent fall, or have not been active for a while, talk to your doctor before you start something new.

Getting up from a low sofa, carrying the groceries in from the car, climbing the stairs with a laundry basket: everyday life asks a lot of our muscles. With age, many people notice that these tasks take a little more effort. That is a common experience, and it is also one of the reasons public health agencies encourage older adults to keep their muscles working.

This page explains, in plain language, what the official activity guidelines say, which everyday moves already use your muscles, and how to add a little more at your own pace. There is no program to follow and no target to reach. If you are unsure where to begin, your doctor or a physical therapist can help.

Why muscle strength matters as we age

The National Institute on Aging (NIA) explains that physical activity makes it easier to do everyday tasks, such as household chores, getting into or out of a bed or chair, and moving around the neighborhood. It also describes the age-related loss of muscle mass, strength and function, which doctors call sarcopenia.

The point is not to look a certain way or to lift heavy weights. It is about keeping the strength you need for the things you want to do: gardening, playing with grandchildren, traveling, or simply getting around your home with confidence.

Official activity guidelines for adults 65 and older

The CDC recommends that adults 65 and older get:

• At least 150 minutes a week of moderate-intensity activity, such as brisk walking, for example 30 minutes on 5 days a week (or 75 minutes of vigorous activity).
• Muscle-strengthening activities on at least 2 days a week.
• Activities that improve balance, such as walking heel-to-toe or standing up from a sitting position.

The NHS gives similar guidance for older adults: activities that improve strength, balance and flexibility on at least 2 days a week, and less time spent sitting or lying down, breaking up long periods of not moving with some activity.

These are guidelines, not a test. The CDC says that if a chronic condition makes it hard to meet them, being as active as your abilities allow is what counts, and that some physical activity is better than none.

Everyday moves that use your muscles

The NHS lists examples of muscle-strengthening activities that include carrying heavy shopping bags, yoga, tai chi and heavy gardening such as digging. Many of these are already part of daily life. A few simple ideas from the NHS strength exercises page, to adapt to your situation:

• Sit-to-stand: using a solid, stable chair without wheels that won’t slip, stand up and sit down slowly.
• Wall push-ups: stand at arm’s length from a wall, hands flat at chest level, and bend your arms slowly.
• Heel raises: hands resting on the back of a chair, lift your heels slowly and lower them.
• Sideways leg lifts: holding the back of a chair, raise one leg to the side as far as is comfortable, keeping your back straight, then lower it; the NHS suggests 5 times with each leg.

Start with a few repetitions, move slowly, and stop if something hurts or you feel dizzy or unusually short of breath. Our guide to light daily movement has more gentle ideas.

Balance and flexibility

Balance is part of everyday strength: it is what lets you turn around in the kitchen or step off a curb with confidence. The CDC gives walking heel-to-toe and standing up from a sitting position as examples of balance activities. Tai chi and yoga combine balance, strength and flexibility, and many community centers offer classes for older adults.

Keep a stable support within reach when you practice balance, such as a kitchen counter or the back of a sturdy chair. If you are worried about falling, ask your doctor or a physical therapist for exercises that suit you. Our joints page has more ideas for moving gently.

On the plate: regular, complete meals

Food gives the body what it needs to stay active. The NIA suggests choosing a variety of nutrient-dense foods across and within all the food groups: vegetables, fruits, grains, protein foods and dairy. If your appetite has changed, if you have lost weight without trying, or if chewing has become difficult, talk to your doctor or a registered dietitian. We do not give protein targets and we do not recommend powders, shakes or supplements.

When to check with a professional first

The NIA and the CDC both encourage older adults to talk with their doctor before starting a new exercise program, especially with a chronic condition. Ask first if you have heart or lung problems, high blood pressure, diabetes, joint or back pain, if you have had a recent fall or operation, or if you feel dizzy, have chest pain or unusual breathlessness during activity.

If your doctor agrees, a physical therapist can show you exercises that match your level and help you build up gradually and safely.

How we write these pages

We summarize public sources in plain language and list them below. We do not give diagnoses, programs or personal advice.

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Sources

• CDC, Older Adult Activity: An Overview (updated Dec. 4, 2025) (checked 03/10/2026)
• NHS, Physical activity guidelines for older adults (checked 03/10/2026)
• NHS, Strength exercises (checked 03/10/2026)
• NIA, Health Benefits of Exercise and Physical Activity (checked 03/10/2026)
• NIA, Healthy Eating, Nutrition, and Diet (checked 03/10/2026)