People over 65 can lift weights and this is the exercise to start with, according to experts

Strength training is not just for younger adults. More and more research shows that people over 65 can get many benefits from lifting weights, such as improving balance and reducing the risk of falls. Experts in therapeutic exercise agree that older adults should not shy away from resistance training. The key is to start with movements that are safe, functional, and easy to learn.

One exercise often recommended by specialists is the holding stride plus bird. It combines strength, stability, and coordination. In the following sections, we’ll explain how to perform this movement and other dumbbell exercises that help older adults build strength without risk.

Holding stride + bird for beginners

This is a simple exercise with big benefits. It mimics everyday movements like reaching, bending, and holding weight while maintaining balance. This makes it especially valuable for seniors, since it supports independence in daily activities such as carrying groceries or picking up objects from the floor.

To do it, start by standing in a stride position, with one foot forward and the other back for stability. Hold a dumbbell in each hand at your sides. From this stance, slightly hinge forward from the hips while lifting one arm out to the side, as if forming the wing of a bird. The opposite arm remains steady, holding the weight close to the body. Alternate arms and legs with control, keeping your core engaged and your back straight.

This move strengthens the shoulders, arms, and core while also improving postural control. Unlike isolated strength exercises, it challenges balance and coordination, two qualities that tend to decline with age. Practicing it consistently can reduce the likelihood of falls, which are one of the leading causes of injury in older adults.

Other weightlifting exercises for seniors

Once this exercise feels comfortable, adding a few other dumbbell movements creates a balanced routine. The following target major muscle groups while staying accessible for seniors.

• Dumbbell shoulder raise: Lifting dumbbells out to the side or front strengthens the deltoids, supporting better posture and arm mobility.
• Biceps curl: A classic move that builds strength in the arms, useful for carrying and lifting in daily life.
• Overhead press: Pushing dumbbells upward helps maintain shoulder health and upper-body strength, important for tasks like reaching overhead.
• Seated row with dumbbells: Performed while sitting, this exercise works the upper back and improves stability.
• Step-up with dumbbells: Holding light weights while stepping onto a low platform engages the legs and core, mimicking real-life movements like climbing stairs.

Weight training is not only safe when guided properly, but it’s also highly recommended for seniors. The holding stride plus bird is a practical starting point because it blends strength with stability. Adding shoulder raises, curls, presses, rows, and step-ups rounds out the routine and supports the movements older adults use every day.

Starting with light weights—sometimes even water bottles—ensures safety while still providing enough resistance to build strength. Over time, you can gradually increase weight as confidence and endurance grow. With the right approach, lifting weights helps you maintain independence, reduces health risks, and keeps your body active.