Along with endurance exercise and stretching, weight training can provide seniors with physiological, psychological and cognitive benefits, according to the American College of Sports Medicine (ACSM). The ACSM recommends that seniors participate at least twice per week in resistance exercise that emphasizes the whole body. Dumbbells give seniors an affordable and effective option for performing resistance exercises. Once you learn to use them properly, you can exercise almost anywhere.
Bench Press
The bench press focuses on your chest, but also works your shoulders and triceps. To perform bench presses, according to Dr. Thomas Baechle, Ed.D., and certified personal trainer Roger Earle, lie on your back on a bench and hold dumbbells in front of your shoulders. When you are ready, extend your arms to push the weights straight upward. When your arms are fully extended, slowly lower the weights back to the starting position and repeat.
Bent-Over Rows
Bent-over rows strengthen your middle and upper back muscles. To perform the exercise, start by bending forward until your upper body parallels the ground; let your arms hang straight downward below your chest. Lift the dumbbells until your hands are as high as your chest and slowly lower them back down.
Shoulder Press
While shoulder presses emphasize your shoulder muscles, they also exercise your triceps. To prepare for shoulder presses, either sit or stand upright and hold dumbbells in front of your shoulders with your palms facing forward. To perform the exercise, repeatedly extend your arms to move the weights overhead and lower them back to your shoulders.
Biceps Curls
As their name implies, biceps curls strengthen the muscles on the front of your upper arms. To perform biceps curls, stand and hold dumbbells at your sides with your palms facing your body. Flex your arms to lift the weights toward your shoulders, turning your palms to face your shoulders as you lift the dumbbells. Once your arms are fully flexed, let your arms extend back to your sides.
Triceps Extensions
Triceps extensions work the muscles on the back of your upper arms. To get ready for the exercise, stand upright and hold dumbbells behind your ears with your palms facing each other and elbows directed upward. Extend your arms to raise the dumbbells overhead. After you have completely extended your arms, slowly lower the weights back down and repeat.
Squats
Squats strengthen your upper legs and lower back. To perform dumbbell squats, according to the American Council on Exercise, stand upright and hold dumbbells about an inch in front of your shoulders with your palms facing each other. With your spine straight, lower your body as though you are sitting on a chair. Once your thighs are approximately parallel to the ground, powerfully stand back up to the starting position. To protect your knees as you squat, be careful to keep them behind your toes.
References
- "Medicine and Science in Sports and Exercise"; Exercise and Physical Activity for Older Adults; American College of Sports Medicine; 2009
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Dumbbell Front Squat
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