Over 50? Build Strength at Home With This 20-Minute Dumbbell Workout

If you complete one set of each exercise, resting 30 to 45 seconds between sets, this workout should take you about 20 minutes. If you have more time and are up for a challenge, you can do two or even three sets.

Getting Started

Before you start your workout, make sure you have the equipment you’ll need:

• A set of dumbbells at a weight that will be challenging when you reach the last repetition of each set
• An exercise mat (optional but recommended)
• Weight-lifting gloves (if you have difficulty grasping the dumbbells)
• Sturdy, comfortable shoes to protect your feet and help you keep your balance
• A bottle of water or other hydrating beverage

And be sure to check the safety tips provided later in this article to help you exercise without injury and get the most out of each move.

Exercise Routine

The exercises below are in order of the largest muscle groups worked to the smallest. This progressive order allows you to perform each exercise to the highest level of intensity — working smaller muscle groups first may cause the larger muscle groups to tire prematurely, which may prevent you from getting the full benefit of the exercise.

Sumo Squat

Here’s how to do the exercise:

1. Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. (If the position feels uncomfortable, you can move your feet a little closer or a little wider.)
2. Hold a dumbbell vertically with both hands in front of your chest.
3. Keeping your back straight, push your hips back and bend your knees out over your toes to squat down. Think about sliding down a wall, keeping your back as straight as possible and not leaning forward or sticking your butt out.
4. Lower until your thighs are parallel to the floor (or as low as you can comfortably go while maintaining good form).
5. Activate your core, glutes, and quads to propel your body back upright, driving your weight through your feet to return to a standing position.
6. Squeeze your glutes at the top of the movement.
7. Repeat for 12 reps in total.

Lying Single-Arm Chest Press

Here’s how to do the exercise:

1. Grab a dumbbell and lie flat on the floor, with your knees bent and your feet planted firmly on the ground.
2. Hold the dumbbell over your chest in your right hand, with a prone (overhand) grip, palm facing away from you toward your feet. Your triceps should be resting on the floor and your elbow should be at a 90-degree angle.
3. Extend your free arm (the one not holding the dumbbell) out next to you, with your palm flat on the floor.
4. Exhale and brace your core, pressing the dumbbell toward the ceiling.
5. Pause, then return your arm to the original starting position.
6. Do 10 reps, then switch to the other arm and repeat.

Bent-Over Row

Here’s how to do the exercise:

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other.
2. Push your hips back and soften your knees to lean your torso forward until it’s nearly parallel with the ground and your weight is centered in your heels. Let the dumbbells hang straight down in front of your knees.
3. Brace your core and keep your back completely flat.
4. Squeeze your shoulder blades together and then pull through your arms to raise the dumbbells up toward your rib cage. Pause at the top of the movement.
5. Keep your core and spine stable as you reverse the motion, extending your arms to lower the dumbbells so they hang by your knees.
6. Do 12 reps.

Stationary Lunge

Here’s how to do the exercise:

1. Stand tall, with your feet hip-width apart and a dumbbell in each hand, arms at your sides and palms facing each other.
2. Step back several feet with your left leg, rooting your right heel into the ground.
3. Keeping your chest upright, bend your right knee to 90 degrees. At the same time, lower your left knee to hover just above the ground, bending to 90 degrees.
4. Press through your right heel and straighten your right leg to return to standing. Simultaneously straighten your left knee (but don’t lock it out).
5. Switch legs and repeat.
6. Perform 12 reps in total, alternating legs.

Biceps Curl

Here’s how to do the exercise:

1. Stand with your feet hip-width apart, with a dumbbell in each hand and your arms at your sides. Bend your knees slightly, engage your core, and maintain an upright posture.
2. Position your arms so that your palms are facing in toward your hips. Hold the dumbbells firmly, but don’t grip them so tightly that you feel a strain in your forearms.
3. Rotating your palms to face forward and bending your arms at the elbow, lift both dumbbells up toward your shoulders. Flex your biceps muscles as you perform the movement.
4. Lower the dumbbells the same way you raised them, until your arms are fully extended and back in the starting position. Make sure you keep your wrists straight throughout the movement and avoid bending them backward.
5. Repeat the movement without swinging your weights, relying on your muscles rather than momentum. If you find yourself needing to add momentum to lift, try using a slightly lighter dumbbell instead to help prevent injury.
6. Do 12 reps in total.

Triceps Kickback

Here’s how to do the exercise:

1. Stand with your feet hip-width apart, with a dumbbell in each hand and your arms at your sides with your palms facing toward each other. Bend your knees slightly, engage your core, and maintain an upright posture.
2. Bend over about 45 degrees while maintaining a straight back. Keep your head in line with your spine. Hold the dumbbells firmly, but don’t grip them so tightly that you feel a strain in your forearms.
3. Bend your elbows back, holding the dumbbells close to your torso, until your forearm and upper arm form a 90-degree angle.
4. Pretending your elbows are glued to your body, extend your arms straight back in a controlled movement and squeeze your muscles at the top. Be sure to keep your wrists straight throughout the movement.
5. After a brief pause, bend your arms to lower the dumbbells back to 90 degrees to the starting position.
6. Do 12 reps in total.

Romanian Deadlift

Here’s how to do the exercise:

1. Stand with your feet hip-width apart, knees slightly bent, and a dumbbell in each hand. Hold the dumbbells in front of your thighs, with your arms fully extended and your palms facing your thighs.
2. Pinch your shoulder blades together and engage your core. Push your butt back and hinge at your hips. Lower the dumbbells toward the ground until you feel a stretch in your hamstrings or the dumbbells are near the tops of your feet (whichever comes first).
3. Press your feet into the ground, engage your hamstrings, and start to rise back up by driving your hips forward. Keep your shoulders back, your chest upright, and your head in line with your spine.
4. As you near the starting position, squeeze your hamstrings and glutes, then repeat.
5. Do 12 reps in total.

Lateral Raise to Front Raise

Here’s how to do the exercise:

1. Stand up straight, with your feet hip-width apart. Hold a dumbbell in each hand, with your arms at your sides and your palms facing toward each other.
2. Breathe in and hold the dumbbells slightly away from your body to maintain tension in your side deltoid muscles. As you exhale, raise the dumbbells out to the side with your arms extended, until you reach approximately shoulder height (being careful not to let your wrists rise higher than your elbows at any point).
3. Pause, then slowly lower your arms back to the starting position while inhaling.
4. Exhale as you lift the dumbbells out in front of you with your arms extended and your palms facing down. Keep a slight bend in your elbows to ease tension on your joints.
5. When your arms are about parallel with the floor, pause for a moment.
6. Inhale as you lower your arms slowly and in a controlled manner back to the starting position.
7. Alternating between the lateral raise and front raise, do eight reps of each in total.

Russian Twist

Here’s how to do the exercise:

1. Sit on the floor, with your knees slightly bent and your heels touching the floor. Lean back at a 45-degree angle. (To increase the challenge, you can lift your legs slightly so that your feet are off the floor.)
2. With both hands (each hand holding the weight at one end), hold a single dumbbell horizontally toward the center of your chest.
3. Bracing your core and squeezing your glutes, twist your torso to the right, keeping your shoulders and back upright. Let the weight follow the movement of your body.
4. Rotate your torso back through the center, then twist to the left. That completes one repetition.
5. Repeat for 20 reps on each side, or a total of 40 reps.

Windmill

Here’s how to do the exercise:

1. Stand with your feet slightly wider than shoulder-width apart, with the toes of your left foot pointing sideways at a 90-degree angle (or as close to 90 degrees as possible).
2. Holding a dumbbell in your right hand, reach that arm toward the ceiling, letting your left arm hang down at your side.
3. Engaging your core and pushing your hips to the right, slide your left hand down your leg so that you begin leaning to the left, while keeping your right arm fully extended vertically throughout.
4. Go as far as you can without straining your leg, which should be kept straight without locking out your knees.
5. After a brief pause, return to standing by pressing through your feet.
6. Switch sides, shifting the dumbbell to your left hand and rotating the toes of your right foot instead of your left, and repeat on that side.
7. Do 10 reps on each side, or 20 reps in total.

Safety Tips

• Consider adding warm-up and cooldown stretches or exercises to your routine.
• Start slow, with a low weight, and gradually build up to heavier weights and a longer routine. This can help prevent injury.
• Learn the correct form for each exercise, and take care to perform it properly on every rep, lifting the weights slowly and carefully. If you can’t keep good form, use less weight or do fewer repetitions.
• Remember to breathe. You can breathe out as you lift weights, and breathe in as you lower them.
• Stay hydrated during the exercises to help reduce any dehydration-related symptoms like dizziness or instability.
• If you feel any pain during the exercise, stop and talk with your doctor.
• Take a rest by waiting two days before exercising the same muscle group again.

And be sure to check with a doctor before starting any new workout routine. They can advise you on whether it’s safe for you.

Takeaway

• Experts recommend performing strength-bearing exercises twice a week, and this 20-minute dumbbell exercise can help you work toward those requirements.
• These dumbbell exercises can significantly enhance strength, posture, mobility, and cardiovascular fitness, making them great for people over age 50.
• Check with your doctor before starting any new exercise program, and follow the safety tips provided in this article to help prevent injury.