Strength training exercises build muscle mass and decrease muscle loss in older adults, according to the National Institutes of Health. The health benefits of staying active for seniors include increased muscle strength, decreased blood pressure, and improved balance. Before engaging in hand weight exercises, older adults should properly warm up with light cardio and stretching exercises. Start with a set of light hand weights--1 to 3 lbs.--to gauge strength level before moving on to a heavier set--5 to 8 lbs. Exercises may be performed from a standing or sitting position, begin with one set of 10 to 15 repetitions before adding additional sets. Those new to physical activity should consult a physician before beginning a workout program.
Biceps
Start with bicep curls with a weight in each hand, down by your side. Bend at the elbows and bring the weights up toward your shoulders. Lift the weights up slowly and in a controlled motion. Add variation to bicep curls by doing two-count curls, bring the weights up for two counts, then down for two counts. Try half bicep curls by stopping the weights when they get to your waist. Do several repetitions, then cross the wrists while holding the weights lightly to strengthen the biceps. Keep your back straight and do not swing your arms when doing bicep curls.
Shoulders
Stand up straight, keeping your shoulders relaxed. Hold hand weights down by your side and shrug your shoulders up and down. Roll the shoulders forward, then roll them back. Perform lateral raises by slowly lifting arms out to the side, stop at shoulder height and bring arms back down. For front raises, raise arms in front turning palms toward the thighs, stop at shoulder height before bringing arms back to start position. When performing an overhead press, those with balance problems may want to sit on a bench or chair. Bring hands up to shoulder level and press hands up and over head, return to start position.
Triceps
While seated in a chair for support, hold one weight in your right hand. Support the right elbow with the left hand and raise right arm to the ceiling. Slowly bend your right arm at the elbow, bringing the hand toward the shoulder. Straighten your right arm back toward the ceiling, and repeat. Continue with repetitions, rest, then repeat with left arm. From a standing position, stand with your left foot in front of the right, in a tightrope position. Hold the weight in your right hand and bend your elbow so the weight is at waist level. Slowly straighten arm down and slightly back, strengthening the tricep muscle. Repeat on left side. Sit or stand tall and keep shoulders down when doing tricep exercises.
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