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A Sixty and Me article by sports scientist and trainer Patricia Siegel argues that women over 60 should combine endurance exercise with strength training rather than choose one over the other. It proposes a sample weekly routine, but the recommendations are the author’s guidance, not a new clinical study or individualized medical advice.
Sixty and Me has published exercise guidance by sports scientist and personal trainer Patricia Siegel arguing that women over 60 should include both endurance and strength training, rather than rely on cardio or weights alone. The article also recommends adding bone-loading impact movements when they can be performed safely, and presents a sample week of workouts.
Siegel’s proposed endurance plan centers on two kinds of exercise. For Zone 2 training, she describes a conversational effort: a person should be able to speak a few sentences but not sing. She suggests two sessions a week lasting about 35 to 45 minutes. Walking can be a starting point, she writes, with pace, terrain or activity adjusted as fitness improves.
The second component is interval training, alternating harder efforts with recovery. For beginners, Siegel suggests trying about 30 seconds of hard effort followed by a minute of easier movement, repeated four or five times. She advises limiting this type of session to one or two times a week. These are recommendations from the article, not a personalized training prescription.
For strength work, Siegel emphasizes progressive overload: gradually changing training by adding repetitions or sets, increasing weight or adjusting movement tempo. Her suggested routine is three strength sessions weekly, with sets of 10 to 12 repetitions and a weight that leaves roughly two more repetitions possible. She also says impact activities such as heel drops, hops or jumps may provide an additional bone stimulus when done safely.
Balancing Heart, Muscle and Bone Training
The article’s central point is that exercise goals can overlap but are not interchangeable. Endurance work targets cardiovascular fitness, while resistance training challenges muscles and can support strength needed for everyday function. Siegel argues that impact activity can add a separate stimulus relevant to bones. For readers trying to follow a single-mode routine, the practical implication is to think about a balanced plan rather than treating walking, weights or a weighted vest as a complete answer by itself.
The source cites U.S. figures to explain its concern: cardiovascular disease kills more women than all forms of cancer combined, it says, and about one in two women over 50 will break a bone because of osteoporosis. It also reports that 13.9% of Americans aged 65 and older met both aerobic and muscle-strengthening guidelines in their free time in 2022. These statistics describe broad health and activity patterns; they do not establish that Siegel’s particular weekly schedule will produce a specific outcome for every woman.
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The Routine Behind Siegel’s Advice
Siegel’s article responds to conflicting messages women may encounter about exercise after 60, including claims that they should focus only on weights, use only a weighted vest, rely on walking, or avoid strength training because of fragile bones. Her answer is a combined approach: endurance work, resistance exercise and, where appropriate, impact movements.
She lays out an example week with lower-body strength on Monday, Zone 2 exercise on Tuesday, upper-body strength on Wednesday, intervals on Thursday, another Zone 2 session on Friday, upper-body strength on Saturday and rest on Sunday. The schedule is an illustration in the article, not a universal guideline. The source identifies Siegel as the author of a forthcoming Johns Hopkins book, The Menopause Strength and Endurance Training Blueprint, planned for spring 2028.
“Aim for 3-4 sets of 10-12 reps, feeling you will have “two more reps” in the tank.”
— Patricia Siegel, on strength programming
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Limits of the Published Guidance
The source is an advice article, not a report of a new trial or a formal guideline review. It does not provide study citations alongside every exercise recommendation, and it does not establish that the proposed frequency, duration or sequence is appropriate for all women over 60. Individual capacity, health conditions, mobility and exercise history can affect what is safe or suitable.
The article says impact training should be done safely but does not give a screening process or detailed modifications for readers with osteoporosis, pain, balance concerns or other medical conditions. It also does not specify a publication date in the supplied material. Readers considering changes to exercise, particularly those with health concerns, should discuss a suitable plan with a qualified health professional.
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Applying the Plan Safely
Siegel’s article encourages readers to compare the sample week with their current activity and identify what they can realistically add. Its suggested progression is to begin with manageable endurance and strength work, then adjust effort as the body adapts. The source does not announce a formal follow-up study, program or clinical evaluation of the schedule.
The next development mentioned is Siegel’s planned book, expected in spring 2028, according to her article. Until then, the published routine remains general guidance; how it should be adapted for an individual depends on that person’s health, abilities and goals.
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Key Questions
Does the article recommend cardio or strength training for women over 60?
Siegel recommends both endurance exercise and strength training, rather than choosing only one. She also discusses safe impact activity for bone loading.
How much Zone 2 exercise does Siegel suggest?
She proposes two sessions a week of about 35 to 45 minutes, at an effort where speaking a few sentences is possible but singing is not. This is her general recommendation, not an individualized prescription.
What strength-training schedule does the article propose?
Siegel suggests three strength sessions a week, using progressive changes in weight, repetitions, sets or tempo. Her sample week includes lower-body work once and upper-body work twice.
Is the sample routine suitable for everyone over 60?
The article does not establish that the schedule suits everyone. Health conditions, mobility, balance and training experience can affect safety and exercise choices; readers with concerns should seek guidance from a qualified health professional.
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