WEIGHTLIFTING FOR SENIORS

Explore, view live, download, and print out dumbbell exercises and full routines—designed for seniors across all abilities.

Download our simple but effective weekly dumbbell exercises for seniors routine for a small fee. Comes with a progress tracker, visual exercise examples, and a 4-week ready-made routine.

Download Dumbbell Routine

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Click the link below to view video examples or larger, individual dumbbell exercise images with descriptions for upper body, lower body, and core. Feel free to print and download.

View Weightlifting Examples

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Click the link below to explore tips, expert tricks, and frequently asked questions about strength training with dumbbells — all designed to help you train safely and confidently.

Explore Weightlifting Blog

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The fact is, we older adults can safely and dramatically improve strength, mobility, balance, and overall health by lifting heavy weights.

View Heavy Weightlifting Blog

Weightlifting Exercise Examples &
Alternate Routines

Click on an image to enlarge and view details or click on the "view example video" button below each image to see a demo of that exercise.

Upper Body Exercises

Lower Body Exercises

Core Exercises

WEIGHTLIFTING FOR SENIORS

Weightlifting Exercise Examples & Alternate Routines

Upper Body Exercises

Dumbbell Shrug

Bicep Curls

Seated Bicep Curls

Shoulder Press

Seated Press

Lateral Raises

Seated Lateral Raise

Front Raises

Seated Front Raises

Rows

Bench Rows

Floor Press

Bench Floor Press

Chest Flies

Bench Chest Flies

Lower Body Exercises

Squat

Bench Squat

Calf Raises

Seated Calf Raises

Lunges

Hip Bridges

Core Exercises

Woodchopper

Seated Chopper

Side Bend

Seated Side Bend

Farmers Carry

Suitecase Carry

Weightlifting Exercise Examples &
Alternate Routines