6 dumbbell exercises for beginners that will help you regain arm strength faster than a gym class, even if you’re over 60

These dumbbell movements for beginners will give you real strength gains at home.

As you age, it’s essential to keep your arms strong. Arm strength is needed to perform simple everyday tasks that are often taken for granted, such as getting dressed, taking out the trash, carrying shopping bags, and walking the dog. This self-care step will help you live independently for the long term.

If there’s one piece of affordable and effective gym equipment you should invest in, it’s dumbbells. You can buy a 7-piece dumbbell set for just $32 at Target. In fact, you can build arm strength in the comfort of your own home for far less than the cost of a gym membership.

To get started, we spoke with: Gerald Washak At Strong Republic Personal Training, you’ll learn 6 beginner dumbbell exercises that will help you regain arm strength after age 60 faster than a gym class. Washack has over 20 years of experience owning and operating personal training studios throughout the Coachella Valley. He designed the Strong Republic based on one belief system. That means adults over the age of 40 are entitled to a workout program designed specifically for their needs.

“Arm strength is one of the things that quietly leaves you in your 60s,” explains Washak. “[With dumbbell work at home,] Choose a weight that you’re really comfortable with. Add a little bit every few weeks. You will progress at your own pace. It also allows you to focus on the exact muscles you want to strengthen, which is not possible in group classes. Because this class is designed for the average person out there, not your specific needs. ”

These six dumbbell exercises, performed at home two to three times a week, will build real strength in about six to eight weeks.

biceps curl

1. Stand tall with your legs slightly shifted.
2. Hold the dumbbells with both hands at the sides of your body in a supinated grip.
3. Bend your elbows and curl the weights toward your shoulders.
4. Squeeze your biceps.
5. Lower with control, stopping just before your elbows are fully out.
6. Start with any weight that allows you to perform 10 repetitions while maintaining solid form.

hammer curl

“This is a slightly different part of the biceps and forearm, where forearm strength produces stronger grip strength. Grip strength is one of the strongest predictors of longevity,” Washack explains.

1. Stand tall with your feet hip-width apart and hold a dumbbell in each hand by your side with a neutral grip.
2. When curling the dumbbells, make sure your elbows are locked against your ribs.
3. Stop when your forearms are vertical or beyond vertical.
4. Lower it slowly.
5. Do 3 sets of 8-12 reps.

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standing overhead press

“This engages your shoulders and triceps,” notes Washak.

1. Stand tall and hold dumbbells in each hand at shoulder height, palms facing inward.
2. Extend your arms and push the weights overhead.
3. Lower the weights to shoulder height in a controlled manner.
4. Do 3 sets of 8-12 reps.

triceps kickback

“This exercise works the back of your arms, which is where you’ll see the most tenderness after age 60,” says Washak.

1. Start by standing tall and holding dumbbells in both hands.
2. Bend forward at your hips, keep your back flat, and engage your core.
3. Keep your upper arms parallel to the ground as you extend the dumbbells back.
4. Squeeze your triceps at the top of the movement.
5. Use the controls to return to the starting position.
6. Do 3 sets of 8-12 reps.

bent over row

“Most people think of this as a back workout, and it is, but your biceps and forearms are always working, allowing you to use two muscle groups in one,” says Washak.

1. Stand tall with your feet hip-width apart and a dumbbell in each hand in front of you.
2. Bend at the hips until your torso is parallel to the ground.
3. Maintain a flat back and soft knees.
4. Lower the weights with your arms fully extended.
5. Raise the dumbbells towards your torso.
6. Use the controls to lower it to the starting position.
7. Do 3 sets of 8-12 reps.

Lateral raise

“This is the movement that determines the shape of your shoulders,” Warshak points out.

1. Stand tall with your feet hip-width apart while holding a dumbbell in each hand.
2. Raise the dumbbells sideways to shoulder height.
3. Use the controls to lower it.
4. Do 3 sets of 8-12 reps.

Alexa Meraldo