The only solution for building strength after 60 isn’t lifting heavy weights at the gym. According to Mayo Clinic, one of the best ways for older adults to keep their arms strong is found in the pool. Water naturally cushions the joints and provides resistance that challenges your muscles in a safe way.

Among the many aquatic exercises available, one stands out for its ability to strengthen the biceps and triceps: an arm workout using water weights. These foam dumbbells are designed for use in the pool and allow seniors to build strength without the strain of traditional lifting. Here, we’ll examine how this simple exercise works, its benefits for older adults, and other aquatic exercises that support overall fitness.

The arm exercise with water weights for seniors over 60

Mayo Clinic highlights water weights as an effective tool for building arm strength in waist-high water. The exercise is straightforward: start with the arms at your sides, gripping the foam barbells with palms facing upward. Slowly raise the forearms until they reach the level of the water, keeping elbows close to the body and wrists straight.

Then rotate the weights so the palms face down and press the hands back toward the thighs. Repeating this sequence targets the biceps and triceps while the resistance of the water keeps the movement smooth and controlled.

Strengthening your upper body supports daily activities like carrying groceries, lifting objects, or reaching overhead. Unlike traditional weight training, water workouts also engage stabilizing muscles, which can improve balance and coordination. Over time, these benefits translate to greater independence and confidence in everyday movement.

Other water exercises that support healthy aging

While arm strength is important, a balanced routine in the pool can target multiple muscle groups and keep exercise enjoyable. Here are other recommended exercises to complement your training:

Water walking: Done in waist-deep water, this simple activity strengthens the legs and core while improving posture and balance. Resistance gear, like hand webs, can make the workout more challenging.
Deep-water jogging: With the support of a floatation belt or pool noodle, jogging in deep water raises the heart rate without the joint stress of land running.
Arm curls with hand webs: These stretchy gloves increase resistance in the water, giving the arms and shoulders a full workout similar to resistance bands on land.
Kickboard pushes: Holding a kickboard and pushing it through the water works the chest and arms while engaging the core for stability.
Leg lifts with a noodle: Using a pool noodle wrapped around one foot, extending and bending the leg strengthens the quadriceps and hamstrings while also improving balance.

Each of these exercises is low-impact and adaptable, suitable for a wide range of fitness levels. You can begin with short sessions and gradually increase duration as your strength and stamina improve.

Working out in water can reduce stress, boost circulation, and even make staying active more enjoyable. Whether practiced alone or in a group class, these pool-based routines are a safe and effective way for adults over 60 to build strength, protect their joints, and stay active.