The Best Exercise Equipment for Women Over 60
Walk into almost any gym and you'll find dozens of pieces of exercise equipment. For many women over 60, it's hard to know where to begin. The truth is, not every piece of equipment deserves a place in your workout.
When many women over 60 think about strength training, one of the first things that comes to mind is a gym full of unfamiliar equipment.
Rows of machines. Weights. Equipment they've never used before.
It's easy to wonder, "How am I supposed to know which one to use?" Or even worse, "What if I use the wrong one and get hurt?"
If that sounds familiar, you're certainly not alone.
The fitness industry has done a poor job of making exercise feel approachable for women over 60. Instead of simplifying things, many gyms leave people feeling overwhelmed before they even get started.
The good news is you don't need to know how to use dozens of machines or complicated pieces of equipment to get stronger after 60.
In fact, some of the best exercise equipment is also some of the simplest.
Let's take a look at three of our favorite pieces of equipment and why they've become such an important part of helping our clients get stronger, one step at a time.
The First Piece of Equipment: Your Body Weight
Your body weight may not technically be a piece of exercise equipment, but it's one of the best places to start after 60.
Many gyms, group fitness classes, and even personal trainers make the mistake of giving women over 60 weights too soon.
One of the biggest myths in fitness is that you need to hold a dumbbell or use a machine on your very first day if you want to get stronger. In reality, many women are much better off mastering their own body weight exercises first.
When you're just getting started—or getting back into exercise after taking time off—you need to start small and gradually build from there.
If you begin with too much weight, you may become extremely sore or even increase your risk of getting hurt. That's the last thing you need when you're already feeling nervous about starting.
There are dozens of body weight exercises that can do wonders for your body after 60. Yes, the goal is eventually to progress beyond body weight and use other tools, but when you're first getting started, body weight exercises are often more than enough.
Example: The Elevated Squat
Place a sturdy chair behind you and make sure it's against a wall so it can't slide.
Stand with your feet about shoulder-width apart.
Slowly sit back toward the chair while reaching your arms out in front of you. As soon as your backside lightly touches the chair, stand back up.
See how many you can do comfortably while maintaining good control.
A great goal is to work toward 30 effortless body weight squats before progressing to more advanced exercises.
We use dozens of body weight exercises with our clients at A50 Personal Training. The Elevated Squat is simply one easy example to help you better understand what body weight training can look like.
Just remember, using weights or equipment that's too heavy before you're ready can do more harm than good. Building a strong foundation first will make everything that comes later safer and more effective.
The Second Piece of Equipment: Resistance Bands
Once you've built a solid foundation with body weight exercises, resistance bands are the perfect next step.
Bands challenge your muscles without requiring you to lift heavy weights or learn how to use intimidating machines.
At A50 Personal Training, we use dozens of resistance band exercises, but many of our favorites focus on strengthening the upper body and core.
Example: The Core Resist
The Core Resist is one of our favorite exercises for building core strength after 60.
Start by attaching the resistance band securely to a stable object.
Stand tall with the band attached beside you. Hold the band close to your chest, then slowly press your hands straight out in front of you.
Now simply hold that position for up to 30 seconds.
Because the band is pulling from your side, your core has to work to keep your body from rotating. Although the movement looks simple, your stomach, sides, and back are all working together to keep you stable.
It's a simple exercise, but it can make a big difference in helping you build a stronger core.
The Third Piece of Equipment: Wooden Rings
You probably won't see wooden rings in many gyms, but they've become one of our favorite tools for helping women over 60 get stronger.
That said, rings are usually best after you've spent several months building a foundation with body weight exercises and resistance bands.
Once you're ready, they become an excellent way to continue building strength without needing complicated machines.
Example: The Ring Row
The Ring Row is one of our favorite exercises because it strengthens several muscles at the same time.
It helps strengthen your back, shoulders, arms, and core—all with one movement.
The rings are attached securely above you. Holding one ring in each hand, slowly pull yourself toward the rings. Then slowly straighten your arms as you return to the starting position.
At A50 Personal Training, a coach is often nearby to guide the movement until the client feels comfortable and confident.
A good place to start is 10 slow repetitions. Over time, many women work toward 20 to 25 reps.
There are many different exercises you can do with wooden rings, but the Ring Row is one of the first we teach because it helps build strength throughout the upper body while giving clients the confidence to continue progressing.
Not sure where to start?
If reading this article made strength training feel a little less intimidating, that's a great first step.
Many women over 60 know they should be exercising, but they're unsure where to begin. They worry about using the wrong equipment, choosing the wrong exercises, or getting hurt before they ever have a chance to get stronger.
The good news is you don't have to figure it out on your own.
At A50 Personal Training, we help South Hills women over 50 build strength, improve flexibility, and stay active with exercise programs designed specifically for them.
Our private studio is built for women who want personal guidance without the pressure, confusion, or intimidation often found in larger gyms and fitness classes.
If you live in the South Hills and would like help choosing the right exercises for your body, you can apply for a free 1-week personal training trial.
You'll receive personal coaching, individualized guidance, and the opportunity to see if A50 Personal Training is the right fit for you.
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ABOUT THE AUTHOR
Jason Zawodniak is the Co-founder of A50 Personal Training, the first personal training studio in the South Hills built exclusively to serve women over 50. With nearly two decades of experience in the fitness industry, Jason noticed early in his career that women over 50 were consistently underserved — showing up to gyms where they felt out of place, unsure of what to do, and afraid of getting hurt. After hearing those same stories from his own clients year after year, he made a decision: in 2017, he opened A50 to create the program he knew this demographic deserved. Today, Jason specializes in helping women over 50 build the strength and flexibility they need to stay active, prevent injury, and keep up with the people and activities they love most.