The older we get, we naturally lose some strength and the ability to stay mobile. For those looking to enjoy an independent life after retirement, it’s ever more essential to stay fit, strong, and mobile.
While most of us already know that exercise is the best defense against those natural physical declines that come with aging. It’ll help develop strength, build lean muscle mass, and improve flexibility and range of motion.
But just as much, we are also aware that wrong exercises can hurt back and joints, and boost the risk of falls and injuries.
If you are over the age of 60, it’s essential you do the right exercises for your body to stay active, strong, and injury free.
The exercises you need in the 60s should help you build strength, increase stability and balance, and improve your mobility. You also need movements that work on your range of motion and keep you flexible and agile.
Together, you’ll have a strong and mobile body you can rely on in your life after 60.
10-Minute Dumbbell Workout for Strength
This at-home dumbbell workout you can do in 10 minutes is a perfect place to start. You don’t need gym access or fancy exercise tools.
All you need is pair of dumbbells and some comfortable, open place to workout.
This 10-minute workout is perfect for building your overall fitness.
The dumbbells are free weights that allow you to develop your muscles with dynamic exercises. They help engage larger muscle groups like hamstrings, glutes, and core, while also reaching small muscles.
This workout is also a full-body workout plan for those over 50. The exercises will strengthen the lower body including but not limited to hamstrings, quads, hips, and glutes. Several of them also target your upper body including the back, spinal stabilizing muscles, arms, and shoulders.
Each exercise’s target muscles are noted in the exercise section below.
Perform 1 set of each exercise for the prescribed number of repetitions. After the first set, rest and recover before you begin your second set.
If dumbbells add too much resistance, perform the exercises just with your body weight.
Sumo squats are a squat variation that engages your thighs and glutes. They also help strengthen the inner thighs which are often neglected in other lower body exercises.
- Sets: 2
- Reps: 10-12
- Target Muscles: Inner thighs, glutes, and hips
How to Do a Dumbbell Sumo Squat:
Grab one dumbbell and hold one end vertically in front of your chest.
Your feet should be slightly wider than hip-width apart and toes pointing out at a 45-degree angle.
Engage your core and keep your back neutral. Hinge from your hips and slightly bend your knees. Lower your hips down to squat as low as you can comfortably go. If you are able to, squat down until your thighs are parallel to the ground. Hold this position for a moment.
Use your glutes, quads, and core to propel your body back to the starting position. Complete 10-12 reps.
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Dumbbell One Arm Bent Over Row – Supported
The supported dumbbell with one arm bent over the row is a senior-friendly exercise that is gentler on the back than the regular row.
Because it’s a unilateral exercise, you can address the muscular strength imbalances one side at a time.
To keep this back-friendly, be sure to find a chair or other sturdy object that’s about your hip height, where you can rest your hand and support your body.
- Sets: 2
- Reps: 10-12 on each side
- Target Muscles: Biceps, back, core, and shoulders
How to Do a Dumbbell One Arm Bent Over Row:
Grab a dumbbell with your left hand. Stand tall on the right side of a sturdy object like a chair or table, about an arm’s distance away, and take a step back.
Place your right hand on the object for balance and support.
Engage your core and bend your knees slightly. Hinge from your hips and keep your back flat.
Bend your left arm slightly and pull your arm up using your shoulder blade. Return to the starting position with control.
Complete 10-12 reps and switch sides.
Dumbbell lunge is an excellent lower body exercise that builds stability in your lower body. It also engages your core and upper body.
- Sets: 2
- Reps: 10-12
- Target Muscles: Hamstrings, glutes, hips, core, and upper body
How to Do the Dumbbell Lunge:
- Grab a pair of dumbbells in each hand. Stand with your feet hip-width apart with your back flat.
- Engage your core and take a step back with your right leg and balance your leg on the toes.
- Lunge straight down until your back leg is bent at a 90-degree angle. Don’t let your front knee past the toes.
- Press through your front foot and use your core to straighten your body. That’s one rep.
- Complete 10-12 reps and switch sides.
Dumbbell Arnold Press
The Arnold press can be performed at home while sitting on a chair. This press variation targets all three heads of your deltoids, bulletproofing your shoulders for the years ahead.
- Sets: 2
- Reps: 10-12
- Target Muscles: Deltoids, triceps, upper back
How to Do the Dumbbell Arnold Press:
- Hold a pair of dumbbells in each hand using a neutral grip. Your palms should be facing in.
- Set up a sturdy bench and sit on it with your back flat and core engaged. With control, slowly curl up the dumbbells one at a time to your chest level. This is the top biceps curl position and it’s where you start.
- Press up the dumbbells, rotating your dumbbells so you end up with straight arms and palms facing forward.
- Slowly bring them back to the starting position. That’s one rep. Perform 10 reps and aim 2-3 sets.