Workout strategies for strength training in your 30s and 60s, as suggested by an experienced fitness instructor

In the realm of fitness, everyone has unique goals and needs. Tanner Starmes, the founder of Fit Responder, a community dedicated to self-improvement and pushing personal limits, offers tailored advice for individuals in their 30s and 60s.

For those in their 30s, building muscle is often a primary focus. Tanner recommends prioritising compound lifts with moderate-to-heavy weights, such as squats (back or goblet), deadlifts, and pull-ups (assisted if needed). He suggests starting with bodyweight moves or gym machines, taking things slow, and allowing the body to adapt before increasing the intensity of workouts.

In contrast, for 60-year-olds with longevity-focused goals, Tanner recommends joint-friendly, low-impact movement. He advises strengthening stabilizing muscles, improving balance, incorporating flexibility and mobility exercises, and starting with bodyweight moves or gym machines. People in their 60s should also focus on gentle strength exercises that stabilize and support the spine, such as targeted muscle training for the neck and trunk muscles, combined with stretching and mobility exercises.

Tanner, a husband, father of two, and full-time firefighter/EMT, emphasises that strength training should match one's body needs and goals as they age. He views fitness and nutrition as an ongoing journey, one that mirrors the continuous growth required in his role as a first responder.

Here are some exercises Tanner suggests for both age groups:

For 30-year-olds:

Squats: Stand with feet shoulder-width apart, either with a barbell across the shoulders or a kettlebell at the chest, keep the core engaged, bend the knees and push the hips back to lower, and push through the heels to return to standing.
Deadlifts: Stand with feet hip-width apart, bend forward and grip the weights with a neutral spine, engage the glutes and drive the hips forward to stand up, and lower the weight with control.
Pull-ups (assisted if needed): Use assistance if needed, and pull the band to your chest, bending your elbows and pulling them past your torso, squeezing your shoulder blades together.
Overhead press: Hold a pair of dumbbells by your shoulders or a barbell in front of your collarbone, brace your core, and press the weights overhead.
Seated shoulder press: Sit upright with dumbbells held at shoulder height, and press the weights overhead without arching your back.

For 60-year-olds:

Sit to stand: Sit on a chair with your feet hip-width apart, lean forward slightly, and stand up without using your hands. Lower back down with control.
Bulgarian split squat: Stand facing away from a weights bench, or other stable, knee-height surface, and rest the top of one foot on the bench. Bend your front knee to lower, until your front thigh is parallel to the floor. Push through your front heel to stand.
Glute bridge: Lie on your back with your knees bent and feet flat on the floor, drive through your heels to lift your hips until your body is in a straight line from shoulders to knees, squeeze your glutes at the top, then lower with control.
Banded row: Attach a resistance band to a sturdy anchor point at chest height, hold the handles of the band with your palms facing, pull the band to your chest, bending your elbows and pulling them past your torso, squeezing your shoulder blades together. Return slowly to the start.

Tanner's advice is clear: fitness should be tailored to your needs and goals, whether you're in your 30s or 60s. With the right approach, strength training can help you build muscle, maintain fitness, deal with stress, injury-proof your body, and even improve longevity.

Workout strategies for strength training in your 30s and 60s, as suggested by an experienced fitness instructor