The Only 5 Dumbbell Exercises Older Adults Need for Total Body Strength

A dumbbell workout is a particularly great strength training option. It serves as a convenient and easily customizable way to challenge imbalances in the body and your overall stability.

However, it can be confusing to figure out how to jump into a new strength training routine, and it takes some practice to perfect your form, which is key to injury prevention.

Always get the go-ahead from your doctor before starting a new fitness program, especially if you have or have had an injury or health issue that could interfere with your ability to exercise safely. And if you experience any sharp pain, particularly around your joints, stop the exercise you’re doing and talk to your doctor.

The squat is a staple movement of everyday life. It’s required every time you sit down and stand up, which is why it’s so important to perform this exercise, says New York City–based certified personal trainer Carolina Araújo.

1. Hold a dumbbell by one end with both hands at chest height.
2. Begin with your feet just wider than hip-distance apart. Your toes can face forward or turn out slightly.
3. Keeping your chest tall and core engaged, bend your knees to sink into a squat position so that your thighs are parallel with the floor or as low as you can comfortably go with good form.
4. Press through your feet evenly to return to a standing position.

Modify this exercise by lowering into a chair with each rep, says Araújo. Or, if you’re ready for a challenge, add a three-second pause at the bottom of the squat.

2. Dumbbell Bench Press

1. Lie on your back on a bench or other flat surface with a dumbbell in each hand. Hold the weights with straight arms above your chest, being mindful not to lock your elbows. Plant your feet firmly on the floor and engage your core.
2. Bend your elbows to lower the weights until they’re in line with your chest or as low as you can comfortably go with good form, keeping your forearms aligned vertically.
3. Press the weights back up over your chest.

If you don’t have a workout bench, you can use an at-home weight bench alternative like the floor, a piano bench, or other stable surface.

3. Dumbbell Deadlift

The deadlift is one of the most functional dumbbell exercises for older adults, says Araújo. It supports everyday tasks, like picking up grocery bags off the floor. Practicing deadlifts with dumbbells helps strengthen your glutes, hamstrings, core, and lats, the fan-shaped muscles along the length of your back.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. Engage your core.
2. Push your hips back and soften your knees as you lower the weights toward the middle of your shins.
3. Check your posture: Your spine should be straight and long, your chest up and open, and your shoulders back.
4. To stand up, push your feet into the floor evenly and squeeze your glutes. Imagine you’re trying to push the floor away from you.

4. Dumbbell Scaption Raise

1. Start in a standing position with a dumbbell in each hand, arms at your sides, palms facing in, thumbs pointing up.
2. Engage your core and lift the dumbbells in front of your body at about a 45-degree angle, creating a “Y” shape.
3. Raise the weights until they’re slightly above shoulder height.
4. Lower the weights down to the starting position with control.

Be mindful not to arch your lower back or use momentum when lifting or lowering the dumbbells. Keeping your core and glutes engaged will help protect your back.

5. Dumbbell Row

Forward-leaning activities, like driving a car or typing on the computer, can take a toll on your posture, causing lower back pain or leading to a hunched upper back over time, says Araújo.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Push your hips back and hinge forward at least 45 degrees (and as much as 90 degrees), keeping your back flat. Start with your arms extended toward the ground, palms facing each other.
2. Squeeze your shoulder blades down and together, then bend your elbows to pull the weights toward your lower abdomen.
3. Pause, then lower the weights with control.

To modify this exercise, lift one dumbbell at a time. Place your free hand on a chair or bench for extra balance, says Araújo. Make it more challenging by lowering the weights over a three-second count.

If you’re ready to incorporate dumbbell exercises into your fitness routine, here are some additional tips to keep in mind.

Don’t Overdo It

Rest is important. If you’re new to lifting weights, aim for two to three total body workouts each week, says Araújo.

“Between your dumbbell workouts, you can do cardio exercise like walking or biking, but don’t neglect your recovery,” she says. “The last thing you want is to get injured because you did too much too fast.”

In the first few months of strength training, your workouts shouldn’t last much longer than 30 or 45 minutes.

Try 4 Sets of 10 Reps

Araújo recommends starting out by doing 4 sets of 10 reps of each movement. Between each set and exercise, rest for 90 to 120 seconds, taking extra time as needed.

Increase Weights Gradually

The weight you use will vary by exercise. Most older adults can start with 15-pound weights for lower body exercises and 5- or 7.5-pound dumbbells for upper body movements, but you should adjust based on your comfort and ability, says Araújo.

Most importantly, pick a weight you can comfortably control, she says. If you finish a set and feel you could do another straight away, you can probably increase the weight a bit. Conversely, if your form gets shaky toward the end of a set, your dumbbells are probably too heavy.

Always Warm Up and Cool Down

Every training session should begin with a warm-up and end with a cooldown, says Araújo. Although they’re easy to skip, these parts of your workout are just as important as all the dumbbell lifting in the middle.

Warm up with a few dynamic stretches, like clamshells and inchworms. Or make things even simpler by running through your dumbbell workout using just your body weight, says Araújo. Then, save the last few minutes of your exercise session for a few static stretches to help gradually bring your heart rate down and promote recovery.

• Dumbbell resistance training not only offers significant health benefits for older adults but also serves as a convenient and customizable way to address body imbalances.
• The goblet squat, dumbbell bench press, dumbbell deadlift, dumbbell scaption raise, and dumbbell row are five essential total body dumbbell exercises for older adults. They collectively target the legs, core, chest, shoulders, and back.
• Older adults are advised to begin with two to three total body workouts per week, using weights that support proper form and prioritizing a warm-up and cooldown on either side of a lifting session.