Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout

dumbbell training for men over 50

There is no piece of gym equipment as versatile as the dumbbell. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules.

Here you can expect to learn about the best dumbbell routine for middle-age men.

You can also check out the program I used to get myself into shape here!

Dumbbell Exercise Benefits for Middle Age People

Free weights are great and all but why are they beneficial for those getting up in years? There are a few reasons worth noting.

  1. Weight training slows aging

benefits of dumbbell lifting

Weightlifting of any sort whether it be dumbbells or barbell powerlifting is effective in slowing the aging process.

The most noticeable effects of the aging process are muscle breakdown and fat development. Fortunately, weightlifting mitigates both of these side effects.

Doing long hours of intense cardio or worse, sitting around and getting no physical activity leads your muscles to deteriorate at a faster rate after about the age of 50. However, doing consistent free weight training after the age of 50 is an excellent way to combat this effect. Maintaining muscle mass through regular weight lifting ensures that your muscles stay strong and robust. In turn, they won’t break down as quickly as they would if you didn’t exercise at all.

The other debilitating effect of aging is a slowing metabolism. As you get older your metabolism begins to slow down and as a result, your body can begin to store more excess fat. This can lead to a saggy and flabby figure that is characteristic of old age.

Weight lifting is proven to rev up your metabolism. As a result, with a more efficient body capable of burning more calories you prevent the onset of fat development.

You can learn about how I personally was able to make myself look 10 years younger by doing weight training. Just check out my review of the guide that helped me accomplish my fitness journey. 

  1. Dumbbell training promotes stability

dumbbell lifting promotes stability

Free weight exercises are essential for maintaining good balance as you get on in years. Machine exercises are good and you may see many older folks using them at the gym. However, when you use these machines you are missing out on a big opportunity to exercise the ever so important stabilizer muscles.

For instance instead of using the leg press machine which only targets a specific set of lower body muscles, doing squats with two dumbbells by your sides is much more effective for engaging the stabilizer muscles of the legs.

Concentrating on free weight exercises such as these enable you to develop excellent coordination and stability that is essential for maintaining good balance as you get up in years. This is largely why dumbbell exercises for seniors are particularly important. =

You can use dumbbells pretty much anywhere

dumbbell benefits for men

The beauty of dumbbell exercises is that you can practically do them everywhere. You don’t necessarily need a gym membership at all just as long as you have a set of dumbbells back at home or the office even. For middle age professionals that don’t have too much time on their hands to gear up and drive to the gym four days a week, being able to do a quick 30-minute workout at home with simple dumbbells is extremely convenient.

Not only can you do dumbbell exercises at home but you can work every muscle group of the body with a simple pair do dumbbells. We will get into this later.

Best practices for workout out with free-weights

Below you can find a fantastic muscle building routine that you can perform entirely with free-weights. Keep in mind that it is structured in a specific order.

The routine is ordered so that you never work the same group of muscles consecutively. On a basic level, every time you workout you make little tears in your muscle fibers. Your muscles recover by rebuilding from those tears to become tougher, stronger and larger.

However, you need to give your muscles a chance to recover, to begin with in order to achieve muscle growth. In turn, it would be counterproductive to work the same muscles three times in a row.

Weekly Dumbbell Routine

benefits for men who lift weights

Below you will find the weekly weight training routine that you can start today.

You can also check out the program I used to get myself into shape here!

Monday- Back and Biceps

Wide row- 3 x 6-8 reps

wide row

wide grip row

 

 

 

 

 

  • Grab one dumbbell in each hand and bring yourself into a semi-squatting position. Your arms should be hanging directly downward with the dumbbells firmly grasped. Your back should be slightly bent forward with your shoulders directly over your kneecaps.
  • Lift both dumbbells straight up without moving your knees or the rest of your body. Pull up until your elbows are have reached right angles and after a short pause lower them back down.
  • Be sure to really squeeze the back muscles together to really target the upper back.

Bicep curl- 3 x 6-8 reps 

bicep curl

bicep curl

 

 

 

 

 

  • Grab two dumbbells, one in each hand and lower your hands to your sides. Keep your palms facing your sides while gripping the dumbbells are gripped
  • With both arms at the same time, curl the dumbbells together until they reach the maximum contraction.
  • While you curl the weight be sure to rotate your forearm so that by the end position, your palms gripping the weights are facing your upper torso.
  • While doing this exercise be sure to keep your elbows and shoulders locked in position. Try to focus on only engaging the bicep without the help of the other muscles in your arms.

One arm row- 3 x 6-8 reps

one arm row

one arm row

 

 

 

 

 

  • This exercise is best performed with a bench. With one knee on the bench and the arm on the same side of the body grasping the other end of the bench, keep your back straight while you face the ground.
  • Grab one dumbbell with your free hand and proceed to pull the weight directly up toward your body. Squeeze for a second and then lower the weight back down.

Hammer curls- 3 x 6-8 reps

bicep curl

dumbbell curl

 

 

 

 

 

  • Grab two dumbbells, one in each hand and lower your hands to your sides. Keep your palms facing your sides while gripping the dumbbells.
  • With both arms at the same time, curl the dumbbells together until they reach the maximum contraction.
  • Unlike the traditional bicep curl, do not rotate your forearms when you raise the weights.

Back fly- 3 x 6-8 reps

back fly

back fly

 

 

 

 

 

  • Start by bending over at the waist at about a 45-degree angle. With two lightweight dumbbells in your hands keep your arms hanging forward directly to the floor.
  • Pull your arms apart without bending your elbows in a motion similar to that of opening up a newspaper.
  • Hold the contraction at its peak for a second before slowly lowering your arms back down.

Tuesday- Rest

Wednesday- Chest and Triceps

Bench press- 3 x 6-8 reps

chest press

 

 

 

 

 

 

  • Start by laying flat down on a bench. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position.
  • Slowly bring your elbows down to your sides at about a 45-degree angle to your sides and then push back up.

Tricep extension- 3 x 6-8 reps

tricep extension tricep extension

 

 

 

 

 

  • You may start either standing or sitting with one dumbbell raised directly above your head.
  • Slowly let your forearm swing down behind your shoulder until your forearm can move back any more. While using your tricep, push the weight back up to an upright position.
  • Make sure that you don’t bring your arm behind your head as this is an ineffective way to work your tricep and even may lead to injury.

Incline bench press- 3 x 6-8 reps

  • Adjust your bench so that it is in an inclined position.  With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position.
  • Slowly bring your elbows down to your sides at about a 45-degree angle to your sides and then push back up.

Tricep kickbacks- 3 x 6-8 reps

tricep kickbacks

tricep kickbacks

 

 

 

 

 

  • With your feet together, bend over at the waist about 45 degrees and grab a hold of a structure if you need to keep balance. Grip one dumbbell in one hand.
  • With your arm raised back so that it is about parallel to the ground, kick back your arm holding the dumbbell until your arm locks at the elbow.
  • Reverse arms after 6-8 reps.

Dumbbell fly- 3 x 6-8 reps

dumbbell flys dumbbell flys

 

 

 

 

 

 

  • Start by laying flat down on a bench. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position.
  • Slowly, while your shoulder blades are tucked in, let your arms extend outward while keeping your elbows locked. Pause once you have completely extended your arms outward and then press your arms together to the starting position.

Thursday- Rest

Friday- Legs

Squat- 3 x 6-8 reps

sqautssquats

 

 

 

 

 

  • Grasp a dumbbell with both hands and keep it centered in front of your groin. Keep your legs straddled apart with your toes slightly pointed outward.
  • Slowly bring yourself down into a squatting position. Your knees should not surpass your toes and your shoulders should not surpass your knees. Hold the position at the base and then using your glutes, push yourself back up into the upright position.

Stiff leg deadlift- 3 x 6-8 reps

stiff leg deadlift

stiff leg deadlift

 

 

 

 

 

  • Grab one dumbbell for each hand. Keep your knees slightly bent but keep your legs stiff and locked into place.
  • While keeping a straight back and locked shoulders, slowly lean forward at the waist while keeping your arms centered over the ground. Bend over until your torso is locked parallel to the ground. Hold the position for a second and then bring your body back up.

Forward lunges- 3 x 12-16 reps for both legs total

forward lungesforward lunges

 

 

 

 

 

  • Start by keeping one dumbbell in each hand with your arms to the sides. Keep your back straight while looking forward.
  • Step forward with one leg while keeping your arms and head locked in the same starting position. Place your foot ahead in a lunge position, and bend at the knee until your back knee comes close to touching the ground.
  • Bring yourself up to the starting position and do the same movement with your other leg forward.

Sumo squat- 3 x 6-8 reps

sumo squatsumo squat

 

 

 

 

 

  • Grasp a dumbbell with both hands and keep it centered in front of your groin. Keep your legs straddled apart with your toes slightly pointed outward as if you were in a squat position but keep your legs extra spread apart in this position.
  • Slowly bring yourself down into a squatting position. Your knees should not surpass your toes and your shoulders should not surpass your knees. Hold the position at the base and then using your glutes, push yourself back up into the upright position.

Calf raises- 3 x 8-12 reps

calf raises

calf raises

 

 

 

 

 

  • Start with both dumbbells (such as these on Amazon) by your sides. Keep your back straight and your head facing forward
  • Slowly raise yourself onto the balls of your feet by pushing through your calves. Hold the position at its peak for a second before slowly bringing yourself back down.

Saturday- Shoulders (light)

Shoulder press- 3 x 8-10 reps

shoulder press

shoulder press

 

 

 

 

 

  • Start by sitting on a bench or a chair, upright with your back straight and your head forward. With dumbbells in each hand keep your arms up on each side with your forearms at 90-degree angles to your upper arm.
  • Press upward to the point where your arms are directly overhead but still slightly separated. From the peak position, bring your arms gently back down to the starting position.

Lateral shoulder raise- 3 x 8-10 reps

Lateral raiseshoulder press

 

 

 

 

 

  • Start by standing straight and facing forward with your arms gripping two dumbbells at the sides with your palms gripping the weights facing your sides.
  • With your elbows slightly bent raise your arms to the sides until they are level with your shoulders. Be sure to keep your back straight while you do so.
  • Slowly bring your arms back down to your sides.

Front shoulder raise- 3 x 12-16 reps for both arms total

front raise front raise

 

 

 

 

 

  • Start by standing straight and facing forward with your arms gripping two dumbbells at the sides with your palms gripping the weights facing your sides.
  • With your elbows locked, raise one arm at a time forward until your arm is level with the shoulder. Slowly bring your arm down and repeat with the other arm.

Sunday- Rest 

There you have it. 

Again, make sure that your movements are controlled and steady. You can not expect to develop your muscles by swinging your arms about with dumbbells in hand. 

Go grab some dumbbells and get to it!

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