Not long ago, Jackie, (age), found herself on the floor, helping her grandson with a jigsaw puzzle.

When he asked for help, she looked around and realised she wasn’t actually sure how she was going to get back up.

“I was just looking around, thinking, what furniture can I use to climb up? And I thought, this is ridiculous. I’m not that old.”

Jackie’s story isn’t unique. It’s something we hear often at Goodnick. Women who’ve always kept busy, looked after others, and made the most of life, now suddenly facing a moment that makes them pause.

If you’re wondering how to stay strong in your 60s, then this is for you. Strength is not about vanity or chasing youth—it’s about capability, confidence, and independence.

Why Strength After 60 Matters More Than You Think

Many people mistakenly believe that strength is all about lifting heavy weights in the gym, but that’s not the case.

For women in their 60s and beyond, strength is about staying steady on your feet, getting up from the floor with ease, carrying the shopping without strain, and enjoying your life without fear of falling or fatigue.

Once you hit 60, your body starts losing 3% of muscle and 2% of bone density every year.

That means everyday movements—whether it’s gardening, walking up stairs or playing with grandchildren—become harder, riskier, and more tiring over time. Muscle is your mobility insurance. When you lose it, everything else becomes more fragile. Balance, posture, even confidence getting out of the bath.

But here’s the good news: it’s never too late to reverse that trajectory.

I often tell our members that once you learn the truth about strength, you can’t unlearn it.

It’s simple, empowering, and completely life-changing. And when you understand just how much of your independence and confidence is linked to muscle, mobility and balance, it all clicks.

How to Stay Strong in Your 60s (and Beyond)

Strength training doesn’t have to mean lifting barbells or pushing yourself to exhaustion. For most women over 60, the best approach is simple, consistent, and joint-friendly.

A few key principles to keep in mind:

• Focus on compound movements: Exercises that work multiple muscle groups at once (like sit-to-stands, wall push-ups or resistance band rows) offer the most bang for your buck.
• Use your own bodyweight or light resistance: you don’t need heavy dumbbells to see results.
• Work with gravity, not against it: Getting on and off the floor, standing on one leg, or controlling your descent into a chair all build meaningful strength.
• Train regularly, not randomly: A few sessions a week (even just 15–20 minutes) will lead to real change over time.

Strength building is about staying consistent, using the right moves, and giving your muscles the signals they need to stay active and engaged.

The Benefits of Strength Training in Your 60s

If you’ve ever doubted the power of simple strength training, these facts might change your mind:

1. Strength training reverses muscle loss: After age 60, we naturally lose up to 3% of muscle per year, but regular strength training can stop and even reverse this process.
2. Boosts bone density: Weight-bearing exercises keep bones strong and resilient, reducing the risk of osteoporosis and fractures.
3. Speeds up metabolism & helps with weight control: More muscle means a faster metabolism, making it easier to maintain a healthy weight.
4. Improves mental health & brain function: Studies show that strength training reduces anxiety, depression, and even cognitive decline.
5. Enhances daily function & independence: Everyday activities become easier and pain-free, keeping you independent for longer.

So why aren’t more women over 60 prioritising strength? Often, it’s due to common mistakes and misconceptions.

The 3 Biggest Mistakes Women Over 60 Make About Strength

Many women unknowingly hold themselves back from gaining the benefits of strength training. Let’s clear up some of the biggest myths:

Mistake #1: Thinking ‘feeling old’ is inevitable
Ageing doesn’t need to mean decline. Research shows that mindset plays a huge role in how we age. Strength training can literally slow down the ageing process, keeping you mobile, active, and independent.

Mistake #2: Thinking walking, yoga, or Pilates is enough
While these activities are great for movement, they don’t preserve or build the muscle and bone density needed to stay strong. Strength training provides the resistance required to prevent muscle loss and keep your bones strong.

Mistake #3: Avoiding strength training due to fear of injury
The reality is, not doing strength training is what leads to injury. When muscles weaken and joints stiffen, everyday movements become more dangerous. A proper strength and mobility routine reduces injury risk and keeps your body balanced.

Strength Is More Than Just Physical

We often think of strength as a number (i.e. how much we can lift, how far we can walk). But strength is also emotional. It’s the quiet confidence you feel when you move without fear. It’s the decision to say yes to things, instead of sitting them out.

It shows up in small ways:

• Getting out of the car without holding your breath
• Standing taller when you walk into a room
• Trusting your body to keep up with your grandchildren

And perhaps most importantly, it gives you agency. When you feel strong, you’re more likely to stay active, maintain your independence, and feel good in your own skin.

Want Support Putting It Into Practice?

If you’re ready to learn how to stay strong in your 60s, and rebuild your strength in a way that feels safe and achievable, Goodnick is here to help. 👉 Join the 9 Week Programme today