August 11, 2025, 7:10 am | Read time: 5 minutes

In previous sections, we’ve already discussed what optimal training looks like after 40 and after 50. But what about exercise after 60? Personal trainer Anna Rogalev emphasizes: “Women over 60 often face challenges such as joint issues, osteoporosis, muscle strains, tendonitis, or back pain, which can lead to injury risks.” Therefore, it’s especially important to pay attention to details during training to avoid injuries and keep the body fit, or maintain fitness. “Training after 60 differs in several ways from training after 50, and it’s important to recognize and consider these differences,” explains Anna Rogalev in conversation with FITBOOK. “A key difference is the focus on balance and coordination in training after 60. At this age, it’s particularly important to engage in fall prevention.”

Balance Training for Fall Prevention

To illustrate this, the personal trainer shares an example from her work: “I have a client, 64 years old, who reported a fall in everyday life. We focus heavily on exercises to improve balance, such as standing on one leg and various balance exercises on unstable surfaces. In just a few months, she was able to noticeably improve her balance and develop a better sense of her body. Since then, she feels much safer in everyday life,” says Rogalev.

When training at age 60 and beyond, the focus should be on injury prevention, maintaining muscle mass, and improving balance and mobility, while training at 50 can often be a bit more intense and varied.

The Role of Metabolism in Training

According to the trainer, the metabolism of women over 60 changes significantly—this has direct effects on their training and diet: “After 60, the metabolism slows down, often leading to quicker weight gain, even if dietary and exercise habits remain unchanged.” Strength training can help maintain and build muscle mass, which in turn increases the basal metabolic rate. “Exercises like squats, deadlifts, and bench presses should not be underestimated for effectively training the major muscle groups.”

Exercise After 60: Flexibility Is Key!

As age increases, muscle mass decreases, leading to weakness and a higher risk of injury. The trainer explains: “Flexibility training helps maintain mobility and alleviate pain. Endurance training improves cardiovascular health and aids in weight control. An ideal program includes two to three sessions of strength training, daily flexibility training, and three to five sessions of endurance training per week.” Endurance training doesn’t have to be complicated: “A daily walk, for example, counts as endurance training.”  

Flexibility training plays a central role in injury prevention and maintaining mobility. “Joints tend to become stiffer, and the range of motion decreases. This increases the risk of injury and can significantly impact quality of life.” Additionally, flexibility training improves circulation and muscle function. “This promotes healing of micro-injuries and reduces the likelihood of muscle tension and injuries.”

To enhance flexibility, Rogalev has a recommendation: “I suggest doing yoga or fascia training at least once a week. Additionally, spend at least ten minutes daily on exercises targeting areas where you notice tightness.”

Also interesting: Foods Women Should Consume for Their Bones

More on the topic

Tips From a Coach Effective Training After 40 – What Women Should Consider

Expert Tips How Women Over 50 Should Train

Accompanying Nutrition Tips for Exercise After 60

“As age increases, the body’s ability to efficiently process proteins decreases. Therefore, I often recommend a protein-rich diet. Increasing protein intake—through chicken, fish, or plant-based protein sources—most clients report more energy and fewer cravings,” reveals the expert. Another important aspect is reducing calories to account for the slower metabolism. By reducing empty calories, such as sugar and processed foods, and focusing on nutrient-dense foods like vegetables, fruits, whole grains, and healthy fats, weight can be stabilized.

In addition to increasing protein intake, there are other dietary tips the expert recommends for women alongside exercise after 60: “Calcium and vitamin D are also crucial for supporting bone health and preventing osteoporosis. Hydration is an important aspect. Many women don’t drink enough water, which can lead to dehydration and related issues such as fatigue and reduced performance.”

Here are some tips from personal trainer Anna Rogalev:

1. Eat seasonally, as these foods are often fresher and more nutrient-rich.
2. A short walk after eating can aid digestion and stabilize blood sugar levels.
3. Smaller, more frequent meals can stabilize blood sugar levels.
4. Be aware of hidden calories in drinks. Sodas, juices, and alcoholic beverages often have many calories.
5. Listen to your hunger and fullness cues. Avoid distractions during meals, such as work, TV, etc.
6. Plan your meals in advance, and prepare healthy snacks to avoid unhealthy, spontaneous decisions.
7. Different colors in fruits and vegetables mean different vitamins and antioxidants.
8. Reducing salt can prevent high blood pressure; it helps to season meals with herbs and spices.

Bring Variety to Your Training

It’s especially important to bring variety to the training plan to avoid boredom. “Fixed training times in the weekly schedule ensure that training becomes a habit. Defining short-term and long-term goals provides concrete points of reference and motivation to continue; progress should be documented in a calendar, app, or training journal. Training with a partner or in a group can help maintain motivation.” But breaks should not be overlooked: “Plan your recovery phases to avoid injuries. In the end, it’s also advisable to reward yourself for your hard work. Small rewards like a wellness day or new workout clothes are good incentives.”