Get a strong, fit body after 50 in just 10 minutes a day with this dumbbell strength workout.
Staying fit and getting back in shape gets harder as you age. Not only busy schedule steals your gym time, but there are also some real effects of aging you have to fight against.
The loss of lean muscle mass, bone density, and strength is all a natural part of aging, and it can catch up to men over 50 very quickly.
The good news is, you are not defenseless against aging. In fact, you can reverse many of these physical effects of aging with simple strength training exercises.
With regular exercise, you can not only stay fit in your 50s and beyond, but you can also build strength, mobility, and flexibility.
The best part is, you don’t need to work out for hours in the gym. You can start with just 5 dumbbell moves you can do in 10 minutes at home.
This 5-move dumbbell workout helps you not only build a stronger body but also keep your body functioning like a well-oiled machine.
Most importantly, it builds the foundational strength, mobility, and flexibility to live an active life.
All you need to get started is a pair of dumbbells and 10 minutes to spare.
Before you start any new exercise routine, it’s always recommended to consult your physician. If any exercise is too strenuous for you, stop. Exercise should be challenging, but not painful or damaging to your body.
If you are new to any moves mentioned below, learn the correct form by performing with just your body weight first. Add dumbbells once you are comfortable with the move.
Over 50? Do This 5-Move Dumbbell Workout to Bulletproof Your Body
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1. Dumbbell Front Squats
Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.
How to Perform:
- Start standing, holding one dumbbell in each hand.
- Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
- Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
- Once you’ve reached the bottom of your range, stand back up to complete the rep.
- Perform 10-15 reps for 3 sets per session, 2 sessions per week.
2. Dumbbell Bench Press
This exercise emphasizes the chest, triceps, and shoulders. If you have a bench, this will help you to achieve a greater range of motion and more muscle activation during this exercise. However, if you don’t have a bench available, lying on the floor works just fine.
How to Perform:
- Grab one dumbbell in each hand and sit down on your bench.
- Safely and carefully, transition into lying on your back with the weights on either side of your chest.
- Keeping your elbows tight, press the weights up towards the ceiling.
- Slowly, return the weights to the starting position to complete the rep.
- If you are new to this exercise, you should consider having a spotter with you while you perform the movement.
3. Dumbbell RDLs
Romanian deadlifts are a foundational exercise. This movement increases lower body strength, especially in the hamstrings and glutes.
How to Perform:
- Grasp one dumbbell in each hand and start standing, with your feet about hip-width apart.
- Bend your knees slightly, and lower the weights until they are about an inch or two from the floor.
- Then, straighten out your legs and return to standing.
- Perform 10-15 reps per set, 3 sets per session, 2 times per week.
4. Dumbbell Renegade Rows
One of my favorite dumbbell exercises. This move is awesome, especially at the end of a tough workout. The pushup position row will challenge your shoulders, triceps, biceps, and, most of all, your core.
How to Perform:
- Place two dumbbells on the floor, spaced out equally.
- Assume a pushup position, with your hands on the weights.
- Next, pull the right weight up toward your chest by performing a row.
- Then, return this weight to the ground and repeat on the left side.
- Complete 10-15 reps per side, per set, for 3 sets per session, for 2 sessions per week.
5. Dumbbell Alternating Shoulder Press
Overhead presses are a critical piece of every successful training program. This move works the deltoids, traps, triceps, and various other muscles all at once.
How to Perform:
- In standing, hold a dumbbell in each hand.
- Position the weights on your shoulders, with your palms facing one another. Press the dumbbell in your right hand toward the ceiling. Next, return this weight to your right shoulder as you simultaneously press the left dumbbell up.
- Continue to alternate in this pattern until you have completed 10-15 reps on both arms, for 3 sets per session, 2 sessions per week.
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