Upper Body Workout for Women Over 60: Build Strength & Confidence
Discover an effective upper body workout for women over 60 that builds strength, tones muscles, and boosts confidence. Follow my journey and step-by-step routine to stay fit at any age!
I was a model in the ‘70s, and now, in my 70s, I’ve learned that while there’s no fountain of youth, exercise is the closest thing to it. It strengthens our bodies, improves circulation, enhances posture, and boosts confidence. Today, I’ll be sharing my upper body workout routine.
Starting My Fitness Journey in My 60s
I didn’t start exercising until my late 60s. A wake-up call changed everything when I struggled to climb a flight of stairs while carrying just my purse. I realized I was losing my vitality fast, and it was affecting my real estate business and personal life.
Determined to turn things around, I set up a simple home workout routine using YouTube videos, minimal equipment, and a small space. I documented this journey in my video Shape Your Body at Any Age (linked below).
Setting Bold Fitness Goals
My fitness journey started with three ambitious goals:
- Ditching Spanx Forever – I wanted to wear what I loved without relying on control garments.
- Going Sleeveless Again – I hadn’t worn sleeveless tops since my 30s, but I wanted to change that.
- Toning My Body Like Ursula Andress – Having a strong visual goal kept me motivated!
Developing a Workout Routine That Works
I knew I needed a practical, achievable workout plan. I spent time researching exercises on YouTube and chose routines that suited my fitness level. Within a week, I was fully committed to my new regimen, equipped with free weights and a TRX system.
Key Training Principles
- Engage your core throughout the exercises to tone your midsection.
- Start with low weights, focus on controlled movements, and progress gradually.
- Stretch before every workout to prevent injuries.
- Perform slow, deliberate reps to maximize muscle engagement.
My Upper Body Workout Routine
Bicep Curls & Shoulder Press
- Start with light weights (5-10 lbs) and perform 10 reps.
- Step 1: Lift weights to elbow height, then lower.
- Step 2: Raise from elbow height to shoulders.
- Step 3: Complete full curls from bottom to top.
Hammer Curls & Overhead Press
- Use 12-15 lb weights for 10 reps.
- Engage core and move with control to avoid injury.
Dumbbell Pullover
- Great for tightening the abdomen and building upper body strength.
- Start with 10-15 lbs, progress to 25 lbs.
- Focus on using core muscles to lift rather than arms.
Chest Fly & Chest Press
- Use 15-20 lb weights for 10 reps each.
- Keep movements controlled to maximize effectiveness.
Overhead Tricep Extension
- Use a single 20 lb weight.
- Perform 10 reps while ensuring proper arm positioning.
One-Arm Tricep Extension
- Hold the muscle with the opposite hand for maximum engagement.
- Perform 10 reps per arm.
The Importance of Strength Training as We Age
Strength training isn’t just about aesthetics—it’s essential for maintaining mobility, posture, and overall health. Muscle tone helps define body shape, supports skin structure, and enhances confidence.
I’ve seen incredible improvements in my physique, posture, and energy levels since I started exercising in my late 60s. At 75, I feel stronger and more confident than ever, and I’m excited to keep improving.
Final Thoughts: Aim High & Stay Consistent
It’s never too late to start. Set big goals, visualize your ideal self, and stay committed. With persistence and the right mindset, you can achieve incredible results at any age. If I can do it, so can you!
Are you ready to transform your strength and confidence with this Upper Body Workout for Women? Let’s do this together!
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