Strength Training Moves Recommended for Individuals in Their 30s and 60s, Based on Expert Guidance from a Trainer

In the world of fitness, one man stands out - Tanner Starnes, a husband, father of two, and full-time firefighter/EMT. With a lifelong passion for fitness, Tanner began personal training in 2014 and holds certifications from NASM, ASFA, and CrossFit Level 1, among others. He is also a part of the Fit Responder community, which is dedicated to self-improvement and pushing personal limits.

Strength Training for 30-Year-Olds

For those in their 30s, the focus is often on building muscle, maintaining fitness, dealing with stress, and injury prevention. Recommended exercises for this age group include the squat (back or goblet), deadlift, overhead press, and assisted pull-ups. Tanner advises those in their 30s who want to build muscle to embrace progressive overload, compound lifts with moderate-to-heavy weights, high-intensity workouts, and adequate rest.

One exercise that is particularly beneficial is the banded row. To perform this exercise, attach a resistance band to a sturdy anchor point at chest height, hold the handles with palms facing, pull the band to the chest, bend the elbows and pull them past the torso, squeeze the shoulder blades together, and return slowly to the start.

Another exercise that is worth mentioning is the Bulgarian split squat. To perform this exercise, stand facing away from a weights bench, rest the top of one foot on the bench, bend the front knee to lower, and push through the front heel to stand.

Strength Training for 40-Year-Olds

As individuals transition from traditional training to intermediate strength exercises, Tanner suggests starting with moderate weights allowing 10-12 repetitions, rest 1-2 minutes between sets, and then increase the weight to perform 8-10 repetitions, focusing on gradual progression without skipping steps.

Strength Training for 60-Year-Olds

For those in their 60s, the focus tends to shift towards longevity, maintaining independence, preventing muscle loss, maintaining bone density, improving joint health, and avoiding falls. Tanner recommends joint-friendly, low-impact movement, moderate weights, higher repetitions, focusing on stabilizing muscles, improving balance, and incorporating flexibility and mobility exercises.

The sit to stand exercise, the step-up exercise, and the seated shoulder press are all suitable for this age group. The sit to stand exercise involves sitting on a chair with feet hip-width apart, leaning forward slightly, and standing up without using hands, then lowering back down with control. The step-up exercise involves placing the right foot on a stable low surface, pushing through the right heel to rise onto the surface, and lowering back down with control, then switching legs. The seated shoulder press involves sitting upright with dumbbells held at shoulder height, pressing the weights overhead without arching the back, and lowering with control.

Starting Out

For beginners or those who have experienced deconditioning, Starmes advises starting with bodyweight moves or gym machines. He emphasizes the importance of taking things slow to allow the body to adapt before increasing intensity.

In conclusion, Tanner Starnes views fitness and nutrition as an ongoing journey, one that mirrors the continuous growth required in his role as a first responder. By tailoring strength training to match one's body's needs and goals as one ages, individuals can maintain their fitness, improve their health, and continue to push their personal limits.

Strength Training Moves Recommended for Individuals in Their 30s and 60s, Based on Expert Guidance from a Trainer