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A Sixty and Me article by sports scientist and trainer Patricia Siegel recommends that women over 60 combine endurance exercise with strength training rather than choosing one alone. Its suggested weekly plan includes walking or other aerobic work, intervals, resistance training and rest, but individual needs and the safety of impact exercises vary.
Sixty and Me has published an exercise guide by sports scientist and personal trainer Patricia Siegel recommending that women over 60 combine endurance exercise and strength training, rather than treating cardio and resistance work as alternatives. The article offers a sample weekly routine, but it does not report new research or establish that the same program is appropriate for every reader.
Siegel’s proposed routine includes two sessions of Zone 2 endurance exercise, described as a pace at which a person can speak in sentences but not sing, and one interval session. She suggests starting intervals with about 30 seconds of harder effort followed by a minute of easier activity, repeated four or five times. The article says beginners should limit interval work to one or two sessions weekly.
For resistance training, Siegel recommends three sessions a week, using either full-body workouts or a split between upper- and lower-body sessions. Her suggested approach is three to four sets of 10 to 12 repetitions, with a load that leaves about two possible repetitions in reserve. She describes progressive overload — gradually changing weight, repetitions, sets or movement tempo — as a way to keep challenging muscles.
The sample week pairs lower-body strength work on Monday with Zone 2 activity Tuesday, upper-body strength Wednesday, intervals Thursday, another Zone 2 session Friday and upper-body strength Saturday, followed by a rest day. Siegel also proposes adding impact movements such as heel drops, skips, hops or jumps to strength days for bone stimulus, while specifying that they should be done safely.
A Routine That Combines Two Training Types
The article addresses a practical choice facing older adults: whether to prioritize cardio or resistance exercise. Siegel’s answer is to include both, assigning them different roles in her program. The distinction matters because a schedule centered only on walking would not include the resistance work she recommends, while strength training alone would leave out the endurance sessions in her plan.
For readers, the more useful takeaway is the structure, not a promise of a particular health outcome. The guide lays out several weekly sessions and a progression approach, but it does not establish that its precise volume, intensity or impact movements are suitable for every woman over 60. Fitness, health conditions, prior injuries and access to equipment can all affect what activity is appropriate.
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The Figures Behind the Exercise Case
Siegel’s article cites U.S. health statistics to explain its focus on cardiovascular fitness and bone and muscle health. It says cardiovascular disease kills more women in the United States than all forms of cancer combined, and that about one in two women over 50 will break a bone because of osteoporosis. These figures are presented in the source article; the supplied material does not provide links to the underlying studies or agencies.
The report also cites a 2022 figure: 13.9% of Americans aged 65 and older met both aerobic and muscle-strengthening guidelines during leisure time. It gives age-group figures of 16.8% for those 65 to 74, 12.3% for ages 75 to 84, and 6.2% for people 85 and older. The article’s central message is that its proposed routine should contain both types of exercise, rather than relying on one activity alone.
“You would be able to speak a few sentences but won’t be able to sing.”
— Patricia Siegel, describing Zone 2 training in Sixty and Me
Individual Needs and Safety Remain Unclear
The supplied article does not provide a formal clinical guideline or explain how its plan should be adjusted for people with heart conditions, osteoporosis, balance difficulties, joint problems or other health concerns. It also does not cite evidence supporting each specific target, such as the proposed session lengths, repetitions or weekly frequency. The sample schedule should not be read as a prescription for all readers.
Safety guidance for the suggested hops, jumps and other impact work is limited in the source. It does not set out screening criteria or alternatives for people who cannot perform those movements safely. Readers with health conditions, pain, a history of falls or uncertainty about exercise intensity should seek advice from a qualified health professional before making substantial changes to their routine.
How Readers Can Apply the Plan
Siegel’s article closes by inviting readers to consider what currently fills their week and what prevents them from following a structured schedule. It does not announce a study, policy change or follow-up milestone. The practical next step described in the report is to build activity around both endurance and strength work, with gradual progression and a rest day in its example week.
The source identifies Siegel as the author of a forthcoming Johns Hopkins book, The Menopause Strength and Endurance Training Blueprint, expected in spring 2028. The article does not provide further publication details or independent confirmation of the book’s schedule.
Key Questions
Does the article recommend cardio or strength training for women over 60?
Both. Patricia Siegel’s guide recommends combining endurance exercise with resistance training instead of choosing only one.
What does the article mean by Zone 2 exercise?
It describes Zone 2 as a lower-intensity effort at which a person can speak in sentences but cannot sing. Siegel suggests using the talk test as a guide.
How often does the sample plan include strength training?
Siegel suggests three strength sessions a week, with options for full-body sessions or a split between upper- and lower-body workouts.
Are jumps and hops suitable for everyone over 60?
The source does not say they are suitable for everyone. It recommends impact movements only when done safely, but gives limited guidance on who should avoid or modify them. People with health or mobility concerns should consult a qualified professional.
Source: rss
