Weightlifting is for all: Some strengthening exercises for seniors

A popular notion suggests that your body can no longer afford to do things like lifting weights once you hit a certain age in late life. This may be true for a lot of people, but Gene Bernshtam vehemently disagrees. Here are some ways that seniors can strengthen themselves with the help of a pair of dumbbells.

Dumbbell overhead press

The dumbbell overhead press mainly increases shoulder strength, and equally, it trains the core muscles to be more stable. It is quite convenient for seniors because this can even be done from a sitting position. Start from an upright stance and keep the back straight. Holding a dumbbell in each hand, thrust the weight upward, and breathe in. Bring the dumbbells down as you exhale. Start with light weights and fewer repetitions and increase as you progress, Gene Bernshtam suggests.

Lunge with weights

The lunge is basically a giant step forward. Indeed, you can do this exercise without weights, but if you really want to develop more strength in the legs, doing it while you grip your dumbbells will be more rewarding. This exercise increases flexibility, and it is known to provide you with the strength and mobility you can use in doing other things like using the stairs or pushing a shopping cart. From a standing position, lunge forward with your weights in either hand and return to the starting position. Then, do the same with your other leg. Aim for eight repetitions in three sets for starters.

Dumbbell front raise

This type of exercise looks easier when one is watching another doing it. With the dumbbell front raise, you will see how an innocent looking pair of light weights can actually work up the upper body. This generally improves your arms' strength, making certain daily movements, like carrying objects in one hand, much easier for you to do. In this exercise, you start with a dumbbell in each hand at thigh level. Then, raise the dumbbells parallel to the floor while keeping your hand straight. Then, slowly return to the starting position to complete one repetition. Start with light weights so you can have a feel for your tolerance.

Gene Bernshtam received Series 7 and 63 licenses that allowed him to work for an investment banking firm straight out of college. He graduated from Loyola Business School with a degree in finance. After a few years, he led several real estate companies and car dealerships. He is also into weightlifting. For updates, follow this page.