Exercises For Seniors Using Hand Weights

Healthy seniors can do exercises just like any other gym member. When using free weights, it is important for older adults to engage in a longer warm-up period with cardio and lighter hand weights prior to lifting heavier ones. Complete 12 to 15 reps for two to three sets per exercise. The American College of Sports Medicine advises resistance training for older adults to improve functional capacity or the ability to do everyday activities.

Flat Dumbbell Press

This chest exercise requires a flat bench. Perform flat dumbbell presses to engage your pectoral muscles and help improve your strength when pushing or hugging. Hold two, 5-lb. dumbbells or hand weights in each hand, sitting at the end of a flat bench. Lie back, placing both feet securely on the bench with bent knees. Press both weights above the center of your chest, palms facing your feet. Lower the dumbbells to an inch above your shoulders.

Dumbbell Row

Work your back muscle with dumbbell rows on a flat bench. This exercise will make you stronger when pulling objects toward you. You get the added benefit of these muscles helping to pull your shoulder blades back, reducing the tendency to a forward hunch. Support your body weight by placing your left knee and left hand on the bench. Stick your butt out to flatten your back. Hold the dumbbell in your right hand, straightening your arm. Pull the dumbbell toward your right shoulder and then lower the dumbbell.

Dumbbell Curl

Curls work the muscles in the front of your arm, your biceps. Including this exercise in your training will help you to pull and hold on to objects. Stand up with your knees slightly bent, a dumbbell in each hand. Keep your elbows next to your ribs as you bend your right elbow, drawing the dumbbell toward your right shoulder. You should alternate arms for every repetition. Be very careful not to swing and bend at your lower back.

One-Arm Triceps Extension

Performing this exercise will tone the backs of your arms, your triceps. Hold a dumbbell above your head in your right arm. Keeping your arm close to your ear, bend your elbow to lower the weight just below your head then extend and straighten your arm. Repeat with your left arm.

Dumbbell Shoulder Press

Shoulder presses are effective at isolating your deltoids, or shoulder muscles. You can do this standing or sitting, ensuring not to over-arch your lower back. Grab a dumbbell in each hand. Bring the dumbbells directly over your shoulders at ear level. Press both dumbbells to meet in the middle above your head. Lower the dumbbells to the level of your ears and repeat.