Strength After 60: Simple Routines to Prevent Muscle Loss

Lisette Marie

17. Farmer's Carry (Grip and Core Stability)

A strong man lifting a blue kettlebell by the ocean on a sunny day, showcasing strength and fitness. Photo Credit: Pexels @Taco Fleur

The Farmer's Carry is the ultimate functional exercise, mimicking the act of carrying heavy groceries or luggage. Hold a moderately heavy weight (e.g., a gallon jug of water, a dumbbell) in one hand only. Walk slowly and steadily for 30 seconds to one minute, then switch hands and walk back. This forces your deep core muscles (obliques and stabilizers) to work intensely to prevent your torso from tilting, building full-body stability and essential grip strength. Improving your grip is directly linked to better longevity and reduces the risk of drops and spills in daily life.

18. Standing Cable Chop or Band Pull (Rotational Power)

Crop unrecognizable orthopedist in uniform and wristwatch supporting shoulder and reached arm of faceless female patient with resistance band in doctor office. Photo Credit: Pexels @Karola G

Rotational strength is vital for safely twisting to look behind you, getting in or out of a car, or moving loads. Stand with feet shoulder-width apart, holding a light resistance band anchored to a sturdy object (or simply clasp your hands). Keep your arms straight and rotate your torso, pulling the band diagonally from high on one side (e.g., left shoulder) down across your body to the opposite side (e.g., right hip). Repeat 10 times, then reverse the diagonal. This builds core and shoulder stability in the transverse plane, significantly reducing back strain during everyday twists.

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17. Farmer's Carry (Grip and Core Stability)

18. Standing Cable Chop or Band Pull (Rotational Power)

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