Overview

• Escuela Europea del Deporte advises people 60+ to complete 2–3 strength sessions per week lasting 30–45 minutes, with a rest day between workouts.
• Sessions start with a 10‑minute warm‑up, followed by 5–7 exercises done for 1–2 sets of 10–12 reps using light weights, resistance bands or bodyweight.
• Guidance emphasizes progressive loading and instructs older adults to reduce intensity or stop if pain or discomfort appears.
• For those over 70, experts recommend combining strength with targeted balance and flexibility work to reduce fall risk and maintain mobility, including single‑leg stands, lateral steps, gentle direction changes, yoga or tai chi.
• Reports highlight added benefits such as stronger bones, better posture and sustained autonomy, with adequate protein intake presented as a key complement.