Leslee Preece
October 15, 2025
STRENGTH TRAINING IS ABSOLUTELY VITAL FOR OLDER ADULTS
Blog 1 : Health & Wellness Series
At this stage of life, it's not about looking buff or showing off your "guns", although I'm down for anything that might slow the sag. What it's really about is quality of life. We want to be independent, able to carry around groceries and grandkids, less likely to fall and break bones. (The CDC reports that falls are by far the leading cause of death for those aged 65 and older, and muscle mass can greatly prevent those falls.)
Many people already know that weightlifting helps with those things, but we may not know that muscles do much more for our overall health. Our muscles help strengthen our immune systems, have better outcomes with surgery recovery and promote cognitive health
Increase life and health spans.
In essence, strength training helps us survive old age.
This article is the first piece in a series we are doing on strength training in older adults. Here I’ll focus on dumbbell exercises you can do with or without a bench. My goal is to share a bit of my story and offer clear, practical guidance for anyone getting started with weightlifting — from choosing the right equipment to following a simple, sustainable routine. You’ll also find visual guides and downloadable trackers to help you stay consistent and confident on your strength-training journey.
- My Story
- Myths about Seniors and Weightlifting
- Key Principles for Senior Weightlifting
- Choosing the Right Equipment
- Exercises and Routines
- Wrap Up
Table of Contents
My Story
I have chronic pain from spinal deformation, damaged discs, and osteoarthritis. When it got really bad, I struggled with doing any kind of exercise, especially weight lifting, because everything hurt. Some scans and tests by my doctor showed that this inactivity had caused me to lose a lot of muscle mass, and I was thoroughly lectured on how muscle is critical to a healthy aging life. I read many studies and found out that even the frailest of seniors, whether in nursing homes or just dealing with specific diseases, can do weight training and get fabulous benefits.
I started with body weight exercises and progressed to lighter weights. When I went to a follow-up visit to my doctor a month after she had given me the muscle lecture, I had gained a full pound of muscle! There are still exercises I can’t do, because they cause too much pain, but there are many alternatives to choose from and adaptations of exercises that work for me. Variety and adaptations are what we aim to offer to you, so you, too, can benefit from weight training.
“Aging is not lost youth but a new stage of opportunity and strength.”
- Betty Friedan
MYTHS ABOUT SENIORS AND WEIGHTLIFTING
Am I Too Old to Start Lifting Weights? (And why can’t I veg in my recliner for the rest of my life?)
No. And just NO. Our bodies are remarkably adaptable, and studies show that folks even in their nineties can build muscle, gain strength, and have better mobility through strength training. We just have to do it safely and correctly.
Isn’t Weight Training Dangerous or too painful for Seniors?
No. This fear kept me lounging around binge watching home renovation shows and losing muscle mass for months. But then I learned that weight training for seniors is extremely safe when approached with care. Starting with light resistance, focusing on form, and progressing gradually are the solution. In fact, strength training helps reduce the risk of injury by strengthening muscles, improving balance, and supporting joint stability.
Isn’t Weight Training just for Arnold Schwarzenegger types?
Nope. We are not looking to bulk up and strut around with a spray on tan (well, I’m not, but you do you). We are looking for strength to function well with stamina and balance. We want to carry out everyday activities with ease, confidence, and independence.
Do I have to go to a gym to lift weights? (Do I want to show off my saggy skin or share equipment with smelly germy dude bros?)
No way. Seniors don’t need a gym membership or fancy equipment to start weight training. Effective programs can be done at home with dumbbells, stretch bands, or our own body weight. We don’t even need that much space. I’ve done strength training in my bedroom.
Wrapping Up
Weightlifting can be a game-changer for seniors looking to stay healthy and strong. If we follow these tips, focusing on being safe, consistent, and using good form, we can absolutely build muscle and strength. This means a more active, independent, and enjoyable life! Just remember, we need to chat with a doctor before we start, and then we can get to it! Scroll down to get started with our exercises and routines.
Further Reading and Resources
https://pubmed.ncbi.nlm.nih.gov/36011634/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12003923/
Weight Lifting in Old Age Does More Than Just Keep Your Muscles Strong : ScienceAlert
https://pmc.ncbi.nlm.nih.gov/articles/PMC7858023/
Let's Get Started With Some Core Principles
- Consult Your Doctor: Always get medical clearance before starting any new exercise program, especially if you have pre-existing health condition
- Start Slow and Gradually Progress: Begin with lighter weights and fewer repetitions, focusing on proper form. As strength improves, gradually increase resistance or repetitions.
- Focus on correct Form: Incorrect form can lead to injuries. If you can't maintain good form, reduce the weight you are using.
- Listen to Your Body: Pay attention to pain signals. Muscle soreness is normal, but sharp or persistent pain is a sign to stop and rest. Do not continue through pain!
- Warm-up and Cool-down: Always do a 5-10 minute light warmup, like walking or marching in place and some stretches before lifting. Finish with a cool-down and stretches. We will show you how to do this.
- Be Consistent: Regularity is more important than intensity. Aim for 2-3 sessions per week with at least one rest day between sessions, like Tuesday and Thursday or Monday, Wednesday and Friday.
Choosing the Right Dumbbells
There’s no shortage of strength training equipment out there, but in this article, we’re focusing on dumbbells and benches—safe, versatile, and effective tools for building strength at any age. We’ve put together a list of top choices based on price range and lots of research into what older adults truly need and value. We looked for high-quality materials, comfortable grip and handle design, hex shaped head to prevent rolling, and a broad range of weight options to fit every ability level.
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Best Beginner Option
★★★★⯪ Over 5.9K 4.7 Stars on Amazon
CAP Neoprene Dumbbells with Rack
- High quality neoprene covering for grip and comfort
- Weight options range from 1LB - 20LB
- Large, color-coded labels
- Smaller handles
Best Mid-Range Option
★★★★⯪ Over 1.9K 4.5 Star Ratings on Amazon
PAPABABE Dumbbells
- Quality iron & rubber coating
- Textured grip to prevent slippage
- Weight options range from 2.5LB-125LB
- Embossed labels
Best Premium or Heavy Lifting Option
★★★★⯪ Over 13K 4.6 Star Ratings on Amazon
CAP Barbell Dumbbells
- High quality iron and steel
- Thick rubber coating (damage prevention)
- Textured grip to prevent slippage
- Wear resistant embossed labels
- Heavier weight options up to 65LBs
Weightlifting Resources
Download our weekly progress tracker so you can measure your progress, or use whatever tracking method works for you. Research shows that older adults benefit most from strength training 2–3 times per week. For this program, we’ll keep it simple — plan to lift on Tuesdays and Thursdays to allow plenty of recovery between sessions. We’ll add a third workout, core strength and balance training, for if you want to do a Monday-Wednesday-Friday schedule.
Download Tracker
During your first workout, choose the beginning weights you will need for each exercise. Select a weight that allows you to complete 8 controlled repetitions with good form — and still feel like you could perform 2 more if needed. This ensures your weight is challenging enough to promote progress without overexertion. As you get stronger, you can use heavier weights.
Explore Exercises
Fill your water bottle, get your space set up, and let’s get moving! Consistency is key — stay steady, track your progress, and enjoy feeling stronger each week. Click the button below to sign up for weekly, daily, or monthly reminders.
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