Muscle loss after 60 is common, but it is not something you simply have to accept. Regular strength training, two or more days a week, is one of the most practical ways for seniors to keep the muscle they need for everyday life: getting up from a chair, carrying groceries home from the market and climbing the stairs to the MRT platform. It’s never too late to start, and simple tools like a resistance band and light hand weights are enough.
SilverFit is a Singapore-based active ageing company that helps seniors build strength, balance and confidence through its RE Method™. In Singapore, muscle health in later life now has its own national programme. Sport Singapore’s Active Health runs an 8-week programme called Combat Age-Related Loss of Muscle (CALM) for people aged 60 and above. It’s a clear sign of how seriously muscle health is now taken.
Why do we lose muscle after 60?
Muscle naturally becomes harder to maintain as we age, and it shrinks faster when we move less. A quieter routine after retirement, a spell of illness or a fear of falling can all mean fewer steps, less lifting and more sitting. Over time, everyday tasks start to feel heavier. Standing up needs a push from the armrest. A bag of groceries feels like a workout.
The good news is that muscle responds to training at any age. When muscles are asked to work a little harder, regularly, they adapt. That’s why strength training sits alongside aerobic and balance activity in the CDC’s physical activity guidelines for adults aged 65 and older, which recommend muscle-strengthening activities on at least 2 days a week.
What does Singapore’s CALM programme involve?
According to Active Health, CALM 1.0 is a beginner-friendly, 8-week programme with one 60-minute session a week, for people aged 60 and above. It has three parts:
- Assessments of handgrip strength, walking speed and muscle mass.
- Resistance exercises using a resistance band and free weights.
- Domain sharing on moving better, eating better and resting better.
Sessions take place at Active Health labs, and Active Health says SG60 ActiveSG credits can be used to cover programme fees. If you or your parent want a structured start, it’s worth a look.
Simple strength exercises for muscle loss after 60
These three moves work the muscles you use most in daily life. Do them 2–3 times a week, on non-consecutive days.
- Sit-to-stand (legs). Sit near the front of a sturdy chair, feet flat. Lean forward slightly and stand up, then sit down slowly. Do 2 sets of 8–10. Safety cue: use a chair without wheels, placed against a wall, and use your hands on your thighs if needed.
- Band row (back and arms). Loop a resistance band around a sturdy table leg at chest height. Sitting tall, pull both ends towards your ribs, squeezing your shoulder blades, then release slowly. Do 2 sets of 10. Safety cue: check the band for tears before each use.
- Wall push-up (chest and arms). Stand an arm’s length from a wall, hands at shoulder height. Bend your elbows to bring your chest towards the wall, then push back. Do 2 sets of 8–10. Safety cue: keep your feet firmly planted, and stop if you feel pain in your shoulders or wrists.
Start light. The last two reps of each set should feel like effort, but never painful. When 10 reps feel easy, add a third set, use a stronger band or pick up a slightly heavier weight.
How SilverFit approaches this
SilverFit’s purpose is to help seniors age with strength, confidence and purpose — to stay Strong at Every Age. Keeping your muscles strong is at the heart of that, and it connects to all four pillars of the RE Method™:
- RE·BUILD (Strength) — functional strength for everyday independence: squats, presses and band work, scaled to each person. This is where muscle loss is tackled head-on.
- RE·BALANCE (Movement) — stronger legs support better balance, which helps reduce fall risk.
- RE·NEW (Mindset) — small, achievable goals and celebrated wins turn exercise into a lifelong habit.
- RE·STORE (Quality of Life) — the strength to keep doing what matters: travelling, playing with grandchildren, staying independent at home.
Through the SilverFit RE Programme™ (We Coach), every senior starts with an assessment, follows an 8-Week RE Programme™ matched to their abilities and gets ongoing support, whether individually, in a small group or at home. If you’re new, read what happens in your first SilverFit session. If your parent says “I can’t”, our guide on how to motivate elderly parents to exercise can help.
Frequently asked questions
Is it too late to build muscle after 60?
No. Muscles respond to regular strength training at any age, and many seniors notice everyday tasks getting easier within a few weeks. Start light, progress gradually, and check with your doctor first if you have a heart condition, recent surgery or joint pain.
How often should seniors do strength training?
The CDC recommends muscle-strengthening activities on at least 2 days a week for adults aged 65 and older. Leave a rest day between sessions that work the same muscles.
Do I need a gym to prevent muscle loss after 60?
Not to start. A sturdy chair, a resistance band and light hand weights are enough for effective home exercises. A coach can help you progress safely as you get stronger.
What is the CALM programme in Singapore?
CALM (Combat Age-Related Loss of Muscle) is an 8-week Active Health programme for people aged 60 and above. It combines assessments, guided resistance exercises and sharing on moving, eating and resting better.
A note on safety: warm up first, move slowly and with control, and stop if you feel pain, dizziness or shortness of breath. This article is general information, not a substitute for advice from your doctor or a personalised assessment.
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