Building muscle after 60 is absolutely possible. But there is one thing I think matters more than how much weight is on the machine: being able to come back and do it again next week.

I’m not a doctor or medical professional. I’m a man in my 60s sharing what I’ve learned from life, trial and error, and research. What works for one person may not work for another, so use good judgment and talk with your healthcare professional when appropriate.

Getting stronger should not mean getting beat up

There is a difference between a hard workout and a workout that leaves you feeling like you got hit by a truck. After 60, I think that difference becomes especially important.

You want enough resistance to challenge the muscle, but you also want control. If your form falls apart just to finish a rep, the weight is probably doing more work than you are.

Start with a real warm-up

• Spend a few minutes getting your body moving before lifting.
• Use lighter warm-up sets before your working weight.
• Take your time on the first few reps instead of rushing into the workout.
• If something feels sharp, unstable or distinctly wrong, don’t try to tough it out.

Machines can be your friend

You do not have to prove anything by lifting a barbell. Machines can give you a stable path of movement and make it easier to concentrate on the muscle you are trying to train.

That does not mean machines are automatically safer for everybody. The important part is choosing equipment that fits your body, setting it up correctly and using a range of motion you can control.

Leave your ego at the door

One of the easiest ways to get hurt is chasing the number on the weight stack. Your goal is not to impress the person walking past you. Your goal is to make your body stronger.

Sometimes that means adding five pounds. Sometimes it means doing the same weight with cleaner reps. Sometimes the smartest move is staying where you are until your body is ready for more.

Recovery is part of training

Muscle does not grow simply because you worked hard. Your body also needs time, food, sleep and recovery between demanding sessions.

• Give hard-working muscles time to recover.
• Eat enough overall, including adequate protein.
• Get consistent sleep whenever you can.
• Do not turn every workout into a test of endurance.

Know the difference between soreness and a warning sign

Some muscle soreness after a new or harder workout can happen. Pain that is sharp, worsening, associated with swelling or weakness, or simply feels wrong deserves more attention. Stopping a questionable exercise is not weakness. It is common sense.

The goal is to still be training years from now

That is the part I keep coming back to. I would rather train consistently with good form than have one heroic workout followed by two weeks of doing nothing.

Getting older does not mean giving up on muscle. It means learning how to train with a little more patience and a lot more respect for your body.