You can still gain strength when you’re over 60.
In fact, the studies show the muscle gain potential is pretty similar to younger people.
Your maximum strength potential is less overall, but you can gain strength gains really quite quickly.
In one three month study, knee extension strength in people in their 60’s, 70’s and 80’s increased on average by 174% – the least improvement was 65% and the highest was 374%.
This study used 30-40 minute strength workouts at a moderate intensity twice a week – and it only looked at the exercise, it didn’t bring in any diet changes.
I would think adding in some simple diet changes would increase the benefits of the strength exercise even more.
The benefits of this improved strength will include better mobility (and therefore fewer aches and pains), and better stability.
This will mean improved walking skill and/or speed, and a reduced fall risk too – the impacts on life of getting stronger are huge.
Cardio exercise is also a good thing to add in and has many positive benefits, but for me, if you have to pick one type of exercise, strength training is the one which gives you the most benefits and the most effective cross-over to the whole of your life.