Shape Your Booty at Any Age: The Ultimate Lower Body Workout for Women Over 60
Get ready to work those legs with the ultimate lower body workout for women over 60! This at-home leg workout features a series of squats and glute exercises that I use to shape and strengthen my lower body. We’ll also explore the importance of maintaining muscle mass and strength as we age, which is especially important for women over 50.
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My Fitness Journey at 67
When I started this channel two months ago, one of my first videos was Shape Your Body at Any Age, which detailed how I began my fitness routine at 67. Today, I’m sharing what I currently do to shape and strengthen my lower body.
This video follows my last one, A Call to Arms, where I demonstrated my upper body routine. Now, it’s time to focus on the booty — because shaping your body doesn’t stop at any age!
Why Set Fitness Goals at Any Age?
When I began this journey, I had three bold goals:
- Wear cocktail dresses without Spanx — check!
- Go sleeveless and feel confident — done!
- Channel the iconic 1970s Ursula Andress — the most outrageous, but the most motivating!
Having a clear visual goal gave me something to aspire to, and I believe that regardless of age, we can aim high and work toward our best selves.
Understanding Muscle Mass Decline
Let’s take a moment to talk science. Muscle mass naturally starts to decline after age 35, and by 50, the drop is substantial. But strength training can reverse this trend, helping you feel decades younger.
I’m 75 now, but I truly feel like I’m in my mid-50s thanks to consistent lower body training. More energy, better posture, improved tone, and yes — better-fitting clothes!
The Benefits of Lower Body Strength Training
The cornerstone of my lower body workout? Squats. They mimic movements we use every day — sitting, standing, climbing stairs — and they target:
- Glutes
- Quads
- Hamstrings
- Calves
- Core
A strong lower body means better mobility, improved balance, and a tighter midsection. Plus, there are endless squat variations to keep things interesting and effective.
How to Squat: The Basics
If you’re just starting, use a chair behind you to guide the motion.
- Feet: Slightly wider than shoulder-width apart
- Toes: Pointed forward
- Motion: Lower slowly through hips, knees, and ankles
- Depth: Aim for a 90° angle, but start where you’re comfortable
- Form: Keep your back neutral and your core engaged
Use your arms for balance — outstretched, clasped, or behind your neck. And remember: consistency builds strength over time.
TRX Squats: My Favorite Resistance Training
I use a TRX (or a similar resistance trainer) anchored in my home gym. It uses your body weight and provides excellent support and resistance. It’s great for:
- Joint-friendly squats
- Better control and balance
- Engaging multiple muscle groups
TRX Squat Variations in My Routine
1. Traditional TRX Squat
Perfect for beginners and pros alike. Supports your weight and helps with balance.
2. Single-Leg TRX Squat
Challenging and excellent for balance, hip stability, and core strength.
3. “Linda’s” Signature Squat
My custom combo of resistance and style — this one’s my go-to!
Additional Squat Variations I Use
4. Traditional Squat
No equipment needed — the classic way to build strength.
5. Walking Banded Squat
Targets the glutes and hips with resistance bands as you step side to side.
6. Dumbbell Squat
Adds upper body engagement and increases resistance for muscle growth.
7. Kettlebell Sumo Squat
Wide stance to engage inner thighs, glutes, and quads. A powerful addition!
8. High Heel Squat
A feminine twist! Elevate your heels to work the quads and improve flexibility.
Final Thoughts: Never Stop Striving
Thank you for watching Shape Your Booty at Any Age! I hope my lower body workout for women over 60 inspired you to stay active and confident. You’re never too old to set new goals and transform your body.
Don’t forget to subscribe and hit the bell so you never miss a new video. I’ll link the previous workout videos below for easy access.
Here’s to growing stronger, bolder, and more beautiful with every passing year. See you in the next video!
