Strength training isn't just for athletes or bodybuilders. Seniors and older adults should engage in regular exercise that includes strength, balance, flexibility and endurance. Even people who are frail or suffering from age-related diseases may see improvements from exercise, according to the National Institute on Aging.
Chest Press
The chest press exercise may be done with dumbbells or a barbell. An exercise bench is used to lie on, though you may lie on the floor or an aerobic step instead. Begin lying face-up on a bench with your arms extended straight toward the ceiling and holding a dumbbell in each hand. Turn your palms to face toward your feet. This is the starting position. Lower your arms next to your sides by bending your elbows. The elbows open to your sides so they are in line with your chest. Then, extend your arms straight again. This uses the muscles of your chest, triceps and the shoulders.
Dumbbell Squat
A dumbbell squat is a basic lower body exercise to strengthen your legs and glutes. You may do this exercise standing in front of a chair or exercise bench if you think you might fall. Otherwise, stand with your feet hip-width apart and your arms at your sides. A dumbbell is held in each hand with the palms turned inwards, though you do not need to use the dumbbbells if that makes the squat too difficult. Then, bend your knees. Lean forward slightly and move your hips back slightly as is comfortable for you as you squat. Ideally, you will lower your body far enough that your thighs become parallel to the floor, but do not go lower than you feel you can do safely. Stand back up to finish the exercise.
Lateral Raise
The lateral raise is a simple exercise that targets the middle portion of the shoulders. All you have to do is stand up straight with your arms at your sides and a dumbbell in each hand. Your hands are facing your thighs. Then, lift your arms toward the ceiling up to shoulder height. Keep your arms straight. Lower your arms back to your sides.
Single-Arm Row
The single-arm row builds strength in the back, arms and rear shoulders. An exercise bench can be used to provide stability while bending over to do the exercise. A single dumbbell is used, though a kettlebell or medicine ball with a handle are also options. To perform the single-arm row, begin with your left palm and left knee on the bench with the left hand at the front of the bench and the left knee toward the back so you can comfortably straighten your back. The right leg is straight with the foot on the floor and the right hand holds the dumbbell. Raise your right arm toward the ceiling, bringing your right elbow next to the side of your body and up toward the ceiling as you bend it. Lower the arm to complete a row. Switch the arm and leg position to work the left side of the body too.
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