Start with chair squats and build from there
For a 60-year-old woman starting or restarting a fitness routine, prioritizing safety and proper technique is crucial. Chair squats are an ideal starting point, as they use a chair to provide support and control the range of motion. This builds confidence and the foundational movement pattern before progressing to unassisted bodyweight squats.
- Execution: Stand in front of a sturdy chair with your feet shoulder-width apart. Hinge at your hips and lower your body as if you're sitting down. As soon as your rear touches the seat, press through your heels to return to a standing position.
- Repetition goal: Aim for two to three sets of 10 to 15 repetitions, performed at a controlled pace.
- Frequency: Perform this exercise two to three times per week on non-consecutive days to allow for muscle recovery.
Progressing beyond chair squats
As strength and confidence increase, a 60-year-old woman can gradually move to more challenging squat variations. The key is to listen to your body and advance only when you can maintain excellent form without pain or excessive fatigue.
Moving to bodyweight squats
Once chair squats become too easy and you can complete two sets of 15 reps without significant muscle soreness, you can try unassisted bodyweight squats. Use a countertop or wall for balance if needed.
- Execution: Stand with feet shoulder-width apart. Keeping your chest up and core engaged, push your hips back and bend your knees to lower your body. Lower only as far as you can while maintaining a straight back. Push through your heels to return to standing.
- Goal: Aim for two sets of 8 to 10 repetitions, focusing on a slow and controlled tempo.
Adding resistance with goblet squats
For those ready to add a new challenge, the goblet squat is a safe and effective option. Holding a weight (like a single dumbbell or kettlebell) at your chest helps with balance and encourages an upright posture.
- Execution: Hold a dumbbell vertically against your chest. With feet shoulder-width apart, lower into a squat, keeping your chest lifted and elbows pointing down. Press through your feet to stand up.
- Goal: Start with a light weight and aim for two to three sets of 6 to 12 reps, progressing as strength builds.
Comparison of squat modifications for women over 60
| Feature | Chair Squat | Bodyweight Squat | Goblet Squat |
|---|---|---|---|
| Best for | Beginners or those needing extra support | Intermediate exercisers with good balance | Adding resistance and improving posture |
| Support needed | A sturdy chair | Optional support (counter or wall) for balance | None, as the weight aids balance |
| Intensity level | Low to moderate | Moderate | Moderate to high |
| Key benefit | Builds foundational strength and confidence | Improves functional fitness and balance | Increases overall strength and core stability |
| Ideal progression | Use this variation until form is solid before moving on. | Once 2 sets of 15 feel easy, consider adding weight or depth. | Start with light weight and increase gradually as strength improves. |
The crucial role of proper form
Regardless of the squat variation, proper form is non-negotiable to prevent injury and maximize benefits, especially for a 60-year-old woman. A common error is allowing the knees to cave inward or extend too far forward over the toes. By focusing on proper alignment—knees tracking over the toes, chest up, and core engaged—you protect your joints while strengthening your glutes, quadriceps, and core muscles.
How to ensure correct technique
- Engage your core: Pull your belly button towards your spine to stabilize your torso and protect your back during the movement.
- Lead with your hips: Initiate the movement by pushing your hips back, as if you're going to sit down.
- Keep your weight in your heels: You should be able to wiggle your toes at the bottom of the squat. This ensures your powerful leg muscles are doing the work, not your knees.
- Listen to your body: If you experience pain in your knees, hips, or back, reduce your depth or switch to a more supported variation, like chair squats. Consistency with safe, effective movements is more valuable than pushing through pain for higher numbers.
Conclusion: Focus on consistency and progression, not just numbers
While benchmark numbers exist (one source suggests aiming for 20 squats for women aged 51-60), the specific number of squats a 60-year-old woman should do is less important than creating a safe, consistent routine. Starting with supported variations like chair squats allows you to build a strong foundation. The goal is to build up to 2–3 sets of 10–15 repetitions, two or three times a week, focusing on quality of movement over quantity. By prioritizing proper form and gradually increasing intensity, you can effectively improve lower-body strength, enhance balance, and maintain independence and mobility for years to come. Ultimately, any amount of regular strength training is better than none.
- Learn more about general physical activity guidelines for older adults from the Centers for Disease Control and Prevention.
