When it comes to building a stronger body, all it takes is dumbbells and effective simple moves.
As you age, the importance of building strength grows immensely. But it doesn’t mean that you need to start hitting the gym and focusing on barbell exercises.
You can build tremendous strength and gain mobility and flexibility using free weights like dumbbells.
In fact, there are far more benefits to adding moves that are dynamic rather than those that purely build strength.
This is particularly so if you are hitting your 50s, and 60s, and may see a natural decline in the range of motion, stability, and mobility.
You need a routine that builds strength while also helping your body move better.
If this sounds like you, here is a 4-move dumbbell workout routine you can do to build a stronger, more robust body as you age.
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Dumbbell Workout Routine to Build a Stronger Body as You Age
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.
Dumbbell Single-Arm Bench Press
Bench pressing with one arm, instead of two, provides a few different benefits.
First off, it can increase abdominal muscle activation. Secondly, it can help to identify whether one side is weaker than the other.
By addressing these issues, you can increase your overall bench pressing strength.
How to Perform:
- Lie down on a flat bench, with one dumbbell in each hand.
- Press the right arm up toward the ceiling, leaving the left arm down by your side.
- Then, return the right hand to the starting position, and push the left arm to the ceiling.
- Repeat for 10-15 reps per side, per set, for 3 sets per session, and 2 sessions per week.
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.
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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