Expert explains: This is how you should train as a man over 60. Fit, strong and sexy over 60: This is not a Hollywood dream, but is achievable for everyone. Here are the best training tips for men.
60 is the new 50 – but is it really? Sure, you still feel like a man in his prime, you look fit, strong and sexy, but your body is well aware that someone has turned the clock back. Maybe you notice that you can’t lift as much weight as you could 10 years ago, that your recovery has slowed down and that you can’t lose the pounds as easily as you used to.
You may also notice that your metabolism is slower than it used to be and that you prefer to train for less time or intensity – but you still feel exhausted after the workout. Let’s face it: It’s time to plan your training a little more appropriately.
What do I need to consider when training over 60?
“In general, you are never too old for sport. It all depends on the choice of sport and an appropriate level of training. You should definitely take injuries, previous illnesses and your current physical condition into account,” reveals our expert Dr. Tomas Buchhorn , orthopedist and sports scientist as well as partner of the sporthopaedicum practices in Straubing, Berlin, Munich and Regensburg.
“Even if you don’t have a specific problem area in the form of sore knees, hips or shoulders, even your trained body is no longer as resilient as it used to be. Strength training with 60-80 percent of your maximum strength is now recommended,” advises the expert. “I recommend playing it safe: get a check-up from your doctor and a stress ECG before starting training, which will show your current condition quite reliably.”
What are the benefits of sport for people over 60?
For the doctor, training is a kind of life insurance: “There are numerous studies that show that regular exercise has a positive effect on the aging process of cells.” In addition, endurance sports in particular have a preventive effect against diabetes and cardiovascular diseases, while strength training helps prevent muscle loss. Your muscles are your largest metabolic kitchen, so hypertrophy training should be carried out in a very targeted manner.
Coordination and flexibility training also become more important as you get older: “If you want to stay fit and, above all, accident-free into old age, these two types of training should be a top priority.”
Which forms of training are ideal for people over 60?
During this phase of life, you should do full-body training rather than split training , as the latter is too hard on the joints. “High-impact sports such as tennis or squash, but also CrossFit or marathon running are only suitable to a limited extent. And that means that you shouldn’t start these things when you’re over 60.” Those who have been super fit for years, have endurance as well as strength and flexibility and have considered exercise their middle name all their life can of course make exceptions here.
But in general, the expert advises men over 60 to take up joint-friendly sports such as swimming or cycling . Yoga and Pilates are also good for improving mobility and core muscles: “These activities can be started at any age, provided they are dosed sensibly and are not seen as an Olympic discipline,” explains Dr. Buchhorn. He recommends regular but moderate workouts and shorter workouts: “Four to five times a week for 50 minutes is better than two to three long workouts. The body simply needs a little less strain and more recovery phases.”
What is the best way to train when I’m over 60?
Concentric-eccentric strength training is particularly suitable, preferably as a whole-body program and circuit training. In addition, moderate endurance training should be on the schedule at least twice a week. And very important: get moving in everyday life! “Climbing stairs, cycling to the shops, with these simple things every meter counts,” advises Dr. Buchhorn. “Coordination can be trained really well in small chunks spread out over the day: brushing your teeth while standing on one leg, for example, is already the first exercise.”
Enjoying exercise is now definitely more important than setting personal records: avoiding injuries, maintaining muscles and range of motion should now be at the top of your priority list. As a bonus, there is also a life extension: it is scientifically proven that active people live longer than unathletic, passive people. “If you want to lower your blood pressure, you should do a lot of planks: the effect of isometric exercises has been proven by a study and is significantly better than other measures such as endurance sports or dynamic resistance training.”
This is our expert for over 60 fitness tips
Dr. Tomas Buchhorn is a qualified sports scientist and sports physician. He specializes in sports orthopedics. He is also a specialist in orthopedics, sports medicine and chiropractic, and holds an ÖMMV diploma in manual medicine. Dr. Buchhorn is a trained AGA arthroscopist and AGA instructor. He practices at the sporthopaedicum in Straubing and Regensburg. From 2025, his weekly podcast “docbuchhorns Gesundheitspodcast” will be released, which can then be accessed on YouTube, Spotify and in the iStore.
Conclusion: The right training for over 60s acts like a health boost
Those who stay fit and exercise regularly even in old age will be rewarded with many health benefits. It is not so important to achieve top performance, but above all to do the right thing regularly. In our training plan you will find all the important exercises:
Sources mentioned:
Watts EL, Matthews CE, Freeman JR, et al. Association of Leisure Time Physical Activity Types and Risks of All-Cause, Cardiovascular, and Cancer Mortality Among Older Adults. JAMA Network Open. 2022 Aug 1;5(8):e2228510. doi: 10.1001/jamanetworkopen.2022.28510 . PMID: 36001316; PMCID: PMC9403775.
Edwards JJ, Deenmamode AHP, Griffiths M et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomized controlled trials. Br J Sports Med. 2023 Oct;57(20):1317-1326. doi: 10.1136/bjsports-2022-106503 . Epub 2023 Jul 25. PMID: 37491419.
