Over 50? Build Strength and Lean Muscles at Home With This 20-Minute Dumbbell Workout

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Build strength and muscles after 50 with this at-home dumbbell workout. 

As we age, we naturally lose lean muscles and strength, which are the foundation of mobility and functions. 

Having lean muscle mass is also the key to fast and efficient metabolism and weight loss. 

While most of us know exercise can help build lean muscle mass and strength, knowing exactly what workouts to do isn’t always as obvious. It can even be challenging to find the right strength training workout for people over 50. 

That’s why we put together this 20-minute dumbbell workout for strength and mass for those over 50. 

This 5-move dumbbell workout targets multiple muscles at once and uses dynamic movements that directly translate to your everyday movements. 

From hamstrings to biceps, this dumbbell workout helps build muscles all over your body and develops strength. It’ll help counter the negative effects of aging and give you renewed body! 

It’s a great workout for anyone trying to keep up with aging and who wants to look young forever. 

All you need is a pair of dumbbells and let’s get started. 

1. Dumbbell Squat

  • Stand straight with your feet slightly wider than shoulder-width apart. Hold a dumbbell in each hand with your arms down by your sides.
  • Slowly lower your body until your thighs are parallel to the floor.
  • Hold for 2 seconds, then return to the starting position. 

2. Walking Lunges

  • Stand with your feet shoulder-width apart and keep your hands on your waist. Hold a dumbbell in each hand. 
  • Take a long step forward with your right foot and lower into a lunge until both your knees form a 90-degree angle. 
  • Push through your front heel to come up to the starting position. 
  • Take a step forward with the left foot and lower into a lunge. 
  • Continue alternating until you complete 5-7 steps per side. 

3. Pushups

  • Place your hands slightly wider than shoulder-width apart at chest level. 
  • Adjust your feet so they are just about hip-width apart and perfectly in line with the body. Don’t let your toes or heels point inward or outward. They should be parallel to each other. 
  • Form a straight line from your shoulders to the hips and pull your belly button in to maintain a natural curve on your back. 
  • Don’t let your head drop and keep it in line with the shoulders. 
  • Engage your core and squeeze the glutes. Bend the elbows to lower your chest and hips toward the floor (or any surface you are using) and stop when you reach as close to it as possible. 
  • Engage the chest, triceps, and core. Press through the hands to push your body up to the starting position. 
  • Repeat 7-10 times to start. You can increase the reps you improve your fitness level. 

4. Dumbbell Renegade Row

  • Place a pair of dumbells on the ground about shoulder-width apart. Get into a high plank position with your hands holding the dumbbells. Adjust your body to align your hands with your shoulders and your heels are pointing towards the ceiling. 
  • Tuck in your abs and core, so your hips aren’t dipping, and form a straight line from the shoulders to the heels. 
  • Keep your body still and pull one dumbbell up from your shoulder blade toward your rib cage. Keep the arm close to your body as you pull up. 
  • Return the weight to the ground and repeat on the other side. Complete 10 reps per side.  

5. Standing Arnold Press

  • Hold a pair of dumbbells in each hand. Stand tall with your feet hip-width apart and core engaged. Curl up the dumbbells to your shoulder height and let your palms face your body.
  • In one motion, press the dumbbells up overhead until your arms are straight and your palms facing away. 
  • Slowly return to the starting position and repeat. Aim 10-15 reps for 2-3 sets. 



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Professional online writer. Tea drinker. Committed optimist. I write about health, wellness, fitness, parenting conundrums and navigating complex relationships.

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