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Our featured picks
Stakt Adjustable Weighted Vest
TRX Go Suspension Trainer System
Fit Simplify Resistance Loop Bands, Set of 5
Research shows that strength training is essential for healthy aging, especially for adults older than 60. In fact, the US Centers for Disease Control and Prevention (CDC) recommends two muscle-strengthening sessions a week to support physical and mental health. Figuring out how to begin an exercise regimen and catering it to your personal needs, however, can be difficult. So I consulted with exercise and aging experts to figure out the basics, starting with what equipment you’ll need.
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It turns out that an expansive home gym isn’t necessary to build a quality routine. In fact, some of the best strength-training products for seniors include affordable resistance bands and slim weighted vests you can store in your closet. Below are expert-backed products to build your new longevity fitness regimen.
Stakt Adjustable Weighted Vest
Joan Breibart, a Pilates instructor and founder of the PhysicalMind institute, said weighted vests are a great accessory for seniors beginning their strength-training journey. I personally love the Stakt model because you can adjust the weight from 6 to 8 pounds as you become more comfortable carrying an extra load. While the single sizing option is designed to fit anyone in women’s sizes 0-12, it fit my fiancé, who is a men’s medium, just fine.
Along with adjustable features, the best thing about this weighted vest is that wearing it doesn’t feel uncomfortable during standard strength-training exercises, including squats, lunges and push-ups. It’s also a great alternative to free weights for those who lack grip strength or experience hand and wrist pain due to conditions like arthritis or carpal tunnel.
Fit Simplify Resistance Loop Bands, Set of 5
When it comes to strength-training for seniors, “resistance bands are helpful to add to the exercise routine,” Dr. Nina Blachman, a geriatrician at NYU Langone Health, said.I tested lots of different brands but found that, when it comes to the basics, you can’t beat this set of five. These budget-friendly bands range from extra-light to extra-heavy and are supremely durable. I’ve had mine for years, and they’ve remained consistent in shape and resistance.
Furthermore, Andrea Marcellus, the founder and CEO of the AND/life fitness and wellness platform, said resistance training is particularly important for seniors because it increases bone density, and studies support this claim. “Bone is living tissue,” Marcellus said. “When muscles work against resistance, the strain of the muscles pulling alongside the bone triggers the activation of osteoblasts that deposit minerals into the bone, strengthening it over time.”
Read our review
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MX Select MX55 Rapid Change Adjustable Dumbbells
Kris Herbert, a strength and longevity specialist, said one of the biggest misconceptions about aging is that once someone reaches a certain age, they should stop using free weights. “If someone is capable of safely squatting, deadlifting, pressing, rowing and carrying weight, those are exactly the movements I want them practicing,” he said. “They are the movements that build strength, maintain bone density, improve balance, and most importantly, create a sturdy body.”
He recommends adding both heavy and light free weights to your arsenal. To save space, opt for an adjustable set that allows you to access whatever mass (light or heavy) your exercise requires. Our team tested several brands, and found that the dependable plate security and a comfortable, well-balanced feel set these MX Select dumbbells apart from the pack. “Their adjustment mechanism is also really straightforward,” CNN Underscored testing writer Alex Rennie said. “You just spin the adjustment dial to your preferred weight. The solid, sturdy feel eliminates any doubts about its long-term durability.”
Read our review
Nike Free Metcon 7
Nike Free Metcon 7 Women’s Training Shoes
Rachel Vaziralli, director of fitness for Orangetheory Fitness, said many of the best strength-training exercises for seniors challenge balance and stability. That means finding shoes to support those kinds of moves is crucial.
Nike Free Metcon 7 Men’s Training Shoes
I love the Nike Metcon training shoes for weight-bearing exercises because their sturdy heel cups and flat bottoms support both balance and stability while minimizing the risk of rolling an ankle. These design features come especially in handy during lower-body exercises like squats and lunges.
Bala Bangles Wrist and Ankle Weights
Breibart said ankle weights are another one of her favorite pieces of exercise equipment for seniors. These Bala Bangles wrap around ankles or wrists using comfortable Velcro straps for personalized adjustability. I’ve found, over my years of testing various models, that these are the most comfortable for adding to cardio and strength routines because its soft materials and stretchy fit conform to your ankles’ or wrists’ unique sizes.
Read our review
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TRX Go Suspension Trainer System
These straps are similar to resistance bands, but they connect to doors or large machines to support suspended workouts like pull-ups or push-ups. For these exercises, your feet are placed on the ground, but your torso is positioned at an angle that challenges the modified positioning.
“Tools like TRX suspension straps can also be extremely valuable because they allow individuals to adjust the amount of support they receive while building strength, balance and confidence through a full range of motion,” Vaziralli said. I personally use these straps for my modified pull-ups in the hopes of one day accomplishing traditional off-the-ground pull-ups.
Flybird WB2 Adjustable Weight Bench
Herbert and Vaziralli both recommend adding an adjustable weight bench to your home gym, should you have the space. Vaziralli said benches can be useful for adding stability to traditional strength exercises, like bicep curls, when you do them seated. You can also use benches for “functional movements such as step-ups, which help develop lower-body strength and stability,” she said.
This adjustable model is an Amazon bestseller, and it’s made with thick foam padding that supports up to 660 pounds. What’s more, it has 15 combined back, leg and seat-adjustment settings for personalized positioning.
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Why strength training is important for seniors
Studies show that once we turn 30, we lose between 3% and 8% of muscle mass every decade — and this rate ramps up after we turn 60. This age-related muscle loss is called sarcopenia, and it can lead to reduced mobility, a poor quality of life and fall-related injuries or death. To combat this, experts recommend implementing strength-training exercises into your routine twice a week (or more, depending on your capabilities).
According to Vaziralli, strength training not only helps build muscle but also supports how we function in daily life. “Strength training can also help keep bones strong, support metabolic health, improve the body’s ability to regulate blood sugar and make everyday activities feel easier and more manageable,” she said. This type of training in particular has also been proven to decrease chronic inflammation and anxiety and depression, as well as improve sleep.
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How to choose the best strength training products for seniors
The experts I spoke with recommend working with a licensed physical trainer and consulting a medical professional to help figure out your perfect strength-training routine. Once you do so, you should consider your budget, space and weight-bearing capabilities. Above all else, they say consistency is key. “The most effective routine is the one you can maintain over time,” Vaziralli said.
Budget
It’s important to consider your budget before buying new items. If you have a limited budget but still want to add some strength-training equipment to your arsenal, consider cost-friendly equipment like resistance bands. If you have a more robust budget, adjustable dumbbells and a weight bench are good expert-approved additions.
Space
Before you invest in a new piece of equipment, measure your space to ensure the product will fit with enough room for you to move around it. If you plan to work out in a particular room, make sure there’s ample space to properly complete functional movement exercises in your strength-training plan.
While it might seem imperative to buy big, pricey items, many of the products the experts I spoke with recommended are budget-friendly and relatively compact. Don’t get in your head about fancy equipment when the basics can fulfill your needs just as well.
“You don’t need a room full of machines,” Herbert said. “You need equipment that allows you to continue practicing the movements that make life easier and keep your body sturdy.”
Capabilities
Consult with your doctor or a personal trainer to analyze what your body is capable of before beginning a fitness regimen. Consider your balance, stability and ability to bear weight. Once you know your current capacities, your team of experts can provide you with further guidance for a personalized strength-training routine.
FAQs
Yes, free weights are safe for seniors to use. “There is no age limit to using free weights,” Vaziralli said. She advises using free weights while seated to evenly distribute balance and ensure stability. The experts I spoke with recommend seniors begin with lighter weight options, such as 5-pound dumbbells, before trying out heavier ones. This way, you can analyze your strength and increase weight according to what feels right for your body.
The best low-impact strength-training exercises for seniors depend on their unique capabilities and goals.
“The key is selecting a variation that matches the individual’s current fitness level and then progressing gradually over time,” Vaziralli said. “It’s also extremely important to include exercises that challenge stability, balance and coordination. As we age, maintaining the ability to move confidently and react to changes in our environment becomes just as important as building strength itself.”
Herbert said when he’s developing programs for his aging clients, he often relies on five foundational movements: the squat, the deadlift, the bench press, the standing press and a pulling move like a row or pull-down. “Those aren’t bodybuilding exercises,” he said. “They’re stronger versions of movements we perform throughout everyday life.”
Breibart recommends chair squats, sit-to-stand moves, wall push-ups, step-ups, standing calf raises and supine glute bridges; Blachman likes chair yoga, Tai Chi, water aerobics, Pilates and resistance band training.
“For most adults, two or three full-body strength training sessions each week are enough to make remarkable progress while allowing adequate recovery,” Herbert said. “What matters most is that strength training becomes something you continue doing for decades rather than months.”
Seniors should continue to exercise and strength train because it can make aging more comfortable and prevent injuries. Additionally, strength training protects independence. “It allows people to confidently carry grandchildren, lift luggage, get off the floor, recover from a stumble, hike, garden, travel and continue participating in the lives they want to live,” Herbert said.
Blachman said strength training improves bone density because “the mechanical stress on the skeleton helps spur bone formation.” When muscles pull on bones during strength training, they respond by becoming denser, Breibart said.
Meet our experts
For this article, we consulted the following experts to gain their professional insights:
- Dr. Nina Blachman, a geriatrician at NYU Langone Health
- Joan Breibart, Pilates instructor and founder of the PhysicalMind institute
- Kris Herbert, ISSA-certified personal trainer who specializes in helping adults 40+ build and maintain muscle
- Andrea Marcellus, founder and CEO of AND/life fitness and wellbeing platform
- Rachel Vaziralli, director of fitness for Orangetheory Fitness
Why trust CNN Underscored
CNN Underscored editors and writers ensure every product included in an article is thoroughly vetted and something we ourselves would feel comfortable buying and using. Our team has many decades of collective experience researching, testing and recommending products across every category — from fashion and food, to home goods and health, to electronics and everything in between — and we’re committed to using that expertise to help you make the most of your money and live a better life.
CNN Underscored health and fitness editor Summer Cartwright consulted medical experts to find the best products for strength training for seniors. She also consulted with CNN Underscored editors, who have tested countless fitness products, to ensure quality.
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Summer Cartwright is the health and fitness editor for CNN Underscored. She’s an RRCA-certified running coach, four-time marathoner and a certified cycling instructor.
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