Getting older does not mean giving up strength training. In fact, research shows that retirees can benefit from lifting weights as much as younger adults, especially when it comes to maintaining mobility and independence. One simple movement experts recommend for people over 60 is the shoulder lift with dumbbells.
This exercise strengthens the muscles around the shoulders and arms, which are essential for daily activities like carrying groceries or reaching overhead. Here, we’ll explore the benefits of this move, how to perform it safely, and which other dumbbell exercises are also suitable for retirees who want to stay active and strong.
The shoulder lift with dumbbells
The shoulder lift is a straightforward exercise that targets the deltoids, the main muscles of the shoulder. There are two common variations: the lateral raise, where you lift the weights out to the sides, and the front raise, where you lift them directly in front of you. Both versions are effective for building shoulder stability and strength without putting excessive stress on the joints.
For retirees, strong shoulders help with everyday tasks such as lifting a suitcase into a car, picking up a grandchild, or simply keeping good posture while walking. Studies have shown that even older adults, including those with frailty, improve strength and function when they add resistance training to their routine.
To do the lateral raise, stand upright with a dumbbell in each hand by your sides, palms facing inward. Keep your core engaged and elbows slightly bent. Lift both arms outward until they are parallel to the floor, pause briefly, and lower them slowly.
For the front raise, the motion is similar but with the dumbbells starting in front of your thighs and lifting straight forward. Light weights, often between two and eight pounds, are enough to start.
More dumbbell exercises retirees can try
While the shoulder lift is an excellent starting point, a well-rounded strength routine should include other exercises. These moves target different muscle groups, making daily activities easier and reducing the risk of falls or injuries.
- Dumbbell shoulder press: Sit or stand with dumbbells at shoulder height, palms facing forward. Press the weights overhead until arms are extended, then lower them back slowly.
- Bicep curl: With a dumbbell in each hand, arms at your sides and palms facing forward, curl the weights toward your shoulders.
- Seated overhead triceps extension: Hold one dumbbell with both hands, raise it overhead, and slowly lower it behind your head before lifting it back up.
- Dumbbell chest press: Lie on a sturdy bench or mat, hold a dumbbell in each hand at chest level, and push the weights upward until arms are extended, then lower them back.
- Dumbbell squats: Hold a dumbbell in each hand at your sides, keep your back straight, and bend your knees as if sitting in a chair, then return to standing.
Adding these movements to a weekly routine promotes steady improvements in muscle strength and bone health. Retirees don’t need heavy equipment or long gym sessions to see progress. A pair of light dumbbells and consistent practice are enough to support healthy, active aging.