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Getty Images By [Bojana Galic](https://www.everydayhealth.com/authors/bojana-galic/) Updated on November 5, 2025 Medically Reviewed by [Joseph Hribick, PT, DPT, COMT, FAAOMPT](https://www.everydayhealth.com/authors/joseph-hribick/) [Resistance training](https://www.everydayhealth.com/fitness/strength-training/guide/) boasts a number of big health benefits for older adults, from improving overall strength and mobility to reducing risk factors for a host of chronic diseases. \[1\] 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](https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx), and it takes some practice to perfect your form, which is key to injury prevention. Set up your space with a set of light, medium, and heavy dumbbells, or one set you can comfortably lift 12 to 15 times, and give the strength training exercises below a try. \[2\] The last couple of reps in each set should feel challenging, but not ‌so challenging that you sacrifice your form. Always get the go-ahead from your doctor before starting a [new fitness program](https://www.everydayhealth.com/fitness/guide/), 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. ## 1\. Goblet Squat #### #### Next up video playing in 10 seconds ### Goblet Squat 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](https://s10training.com/pages/training). [Squats](https://www.everydayhealth.com/fitness/how-to-do-a-squat-and-why-theyre-so-good-for-you/) target the muscles in your legs, including the quadriceps, glutes, and hamstrings. \[3\] They also activate your core muscles, helping improve your overall stability. 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 #### #### Next up video playing in 10 seconds ### Dumbbell Bench Press The chest press is an upper-body compound exercise that works multiple muscle groups at once. It strengthens your chest, shoulders, and triceps. \[4\] 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 #### #### Next up video playing in 10 seconds ### Dumbbell Deadlift The deadlift is one of the most functional dumbbell [exercises for older adults](https://www.everydayhealth.com/workouts-activities/exercise-gain-muscle-over/), 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. Using proper form is critical to side-stepping injury, especially in your lower back. To lower into a deadlift, envision yourself trying to push your buttocks against a wall behind you, says Araújo. Keep your back flat and knees pointing forward at all times. \[5\] 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 #### #### Next up video playing in 10 seconds ### Dumbbell Scaption The shoulders often lose strength and mobility with age, but the dumbbell scaption raise exercise can help minimize these losses without aggravating sensitive joints. \[6\] \[7\] 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 #### #### Next up video playing in 10 seconds ### 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. [Strengthening your back muscles](https://www.everydayhealth.com/fitness/best-home-exercises-stronger-back/) with the dumbbell row can help. This exercise works the various muscles along your spine and around your shoulder blades as well as your deep core muscles, which can further help relieve back pain, says Araújo. \[8\] 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. ## Dumbbell Exercise Tips for Older Adults If you’re ready to incorporate dumbbell exercises into your fitness routine, here are some [additional tips](https://www.everydayhealth.com/workouts-activities/weight-training-at-over-50-years-old/) to keep in mind. ### Don’t Overdo It [Rest](https://www.everydayhealth.com/fitness/post-workout-muscle-recovery-how-why-let-your-muscles-heal/) 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 To build muscle, general guidelines recommend completing at least 3 to 6 sets of 6 to 12 repetitions of your resistance exercises in a given strength training workout. \[9\] 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. To build muscle and strength over time, you also need to consistently increase the weight you’re lifting or the number of sets and reps you’re completing. \[9\] If your dumbbell exercises start to feel easy, that’s a sign you’re ready for a change in your routine. ### Always Warm Up and Cool Down Every training session should begin with a [warm-up](https://www.everydayhealth.com/fitness/warm-up-exercises/guide/) and end with a [cooldown](https://www.everydayhealth.com/fitness/types-of-stretching-different-techniques-to-foster-flexibility/), 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. ## The Takeaway - 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. ## Resources We Trust Share Share on Facebook Share on X Share on Pinterest Copy Link - ****Mayo Clinic:**** [The Many Benefits of Resistance Training As You Age](https://mcpress.mayoclinic.org/healthy-aging/the-many-benefits-of-resistance-training-as-you-age/) - **National Strength and Conditioning Association:** [Resistance Training for Older Adults](https://www.nsca.com/about-us/position-statements/resistance-training-for-older-adults) - **Cleveland Clinic:** [Stay Fit in Your 40s, 50s, 60s, 70s and Beyond](https://health.clevelandclinic.org/stay-fit-in-your-40s-50s-60s-70s-and-beyond) - **National Academy of Sports Medicine:** [Training Considerations for Older and Younger Populations](https://blog.nasm.org/training-older-and-younger-clients) - **American Council on Exercise:** [Benefits of Resistance Training for Seniors](https://www.acefitness.org/resources/everyone/blog/7308/benefits-of-resistance-training-for-seniors/) EDITORIAL SOURCES Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our [editorial policy](https://www.everydayhealth.com/editorial-policies/). We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Sources Resources 1. McCall P. Benefits of Resistance Training for Seniors. [American Council on Exercise](https://www.acefitness.org/resources/everyone/blog/7308/benefits-of-resistance-training-for-seniors). January 5, 2024. 2. Weight training: Do's and don'ts of proper technique. [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842). November 29, 2022. 3. Sutton B. Front Squat or Back Squat—Which Should You Choose? [National Academy of Sports Medicine](https://blog.nasm.org/sports-performance/front-squat-back-squat-choose). 4. Chest Press. [American Council on Exercise](https://www.acefitness.org/resources/everyone/exercise-library/19/chest-press/). 5. How To Deadlift: Benefits, Technique, Variations. [International Sports Sciences Association](https://www.issaonline.com/blog/post/deadlift--the-forgotten-exercise). March 18, 2024. 6. Pike JM et al. Impact of Age on Shoulder Range of Motion and Strength. [*JSES International*](https://pmc.ncbi.nlm.nih.gov/articles/PMC9637716/). September 14, 2022. 7. Quaglio L. Smart Moves for Strong Shoulders. [National Academy of Sports Medicine](https://blog.nasm.org/fitness/smart-moves-for-strong-shoulders). 8. Three Awesome Row Exercise Variations. [National Academy of Sports Medicine](https://blog.nasm.org/three-awesome-row-exercise-variations). 9. Defining Muscular Hypertrophy and Growth Training Best Practices. [National Academy of Sports Medicine](https://blog.nasm.org/sports-performance/defining-muscular-hypertrophy-and-training-growth-best-practices). Meet Our Experts [See Our Editorial Policy](https://www.everydayhealth.com/editorial-policies/) [Meet Our Health Expert Network](https://www.everydayhealth.com/health-expert-network/)   #### Joseph Hribick, PT, DPT, COMT, FAAOMPT ##### Medical Reviewer Dr. Joseph Hribick is a clinical assistant professor of physical therapy at [Lebanon Valley College](https://www.lvc.edu/) in Pennsylvania. He's an alumnus of Lebanon Valley College and received his bache... [See full bio](https://www.everydayhealth.com/authors/joseph-hribick/)   #### Bojana Galic ##### Author Bojana Galic is a NASM-certified personal trainer and a staff writer for everydayhealth.com covering fitness, sports nutrition and health. She is a 2018 graduate of the Arthur L. C... 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If you’re ready to incorporate dumbbell exercises into your fitness routine, here are some [additional tips](https://www.everydayhealth.com/workouts-activities/weight-training-at-over-50-years-old/) to keep in mind. ### Don’t Overdo It [Rest](https://www.everydayhealth.com/fitness/post-workout-muscle-recovery-how-why-let-your-muscles-heal/) 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 To build muscle, general guidelines recommend completing at least 3 to 6 sets of 6 to 12 repetitions of your resistance exercises in a given strength training workout. 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. To build muscle and strength over time, you also need to consistently increase the weight you’re lifting or the number of sets and reps you’re completing. If your dumbbell exercises start to feel easy, that’s a sign you’re ready for a change in your routine. ### Always Warm Up and Cool Down Every training session should begin with a [warm-up](https://www.everydayhealth.com/fitness/warm-up-exercises/guide/) and end with a [cooldown](https://www.everydayhealth.com/fitness/types-of-stretching-different-techniques-to-foster-flexibility/), 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.