Free Weight Exercises for Seniors

Research has shown that weight training can increase bone density and help seniors guard against osteoporosis. Lifting weights also will help you trim fat, tone muscles and increase stamina in a way that can't be accomplished through aerobic exercise alone. These strength training exercises can be performed in your home using a couple of light dumbbells and a pair of Velcro leg weights. As with any exercise program, be sure to check with your doctor before beginning and stop weight training if you are in pain.

  1. Arm curl

    • Use 2 1/2-pound weights in each hand. Sit or stand with feet shoulder width apart and hold the weights with the palms facing out. Exhale as you bend your elbow and bring your hands to your shoulders. Inhale as you return the weights to your side. Repeat 12 times. Try to build to three sets of 12 repetitions each. This strengthens your biceps.
      Increase the weight slowly as you get stronger. But keep to 12 reps per set. For seniors, it is better to do more more reps with a lower weight than doing fewer reps with a higher weight.

    Dumbbell raise

    • Stand or sit with feet shoulder width apart and arms at your side. Raise the 2 1/2-pound dumbbells up in front of you to shoulder height, keeping your elbows slightly bent. Exhale as you raise the dumbbell, inhale as you lower it. Do 12 reps. Try to build to three sets. Drop to 1- or 1 1/2-pound weights if necessary.
      This exercise works the shoulders and chest.

    The row

    • Lean on a bench or chair with the knee and hand on one side of your body. Hold a 2 1/2-pound dumbbell in the other hand with your arm dangling toward the floor. Exhale as you pull the weight toward your armpit, keeping your elbow close to your side. Do this 12 times on each side, working up to three sets. Again, work up to heavier weights as your strength increases, but stick to 12 reps for three sets. This exercise works the back.

    Leg raises

    • For this exercise, you need leg weights that you Velcro to your ankle. Lie down with a 1-pound weight on each ankle. Slowly raise and lower each leg one to two feet off the floor, doing 10 reps on each side. This exercise will work the thighs and lower abdomen. For a more advanced exercise, lie on one side and raise the top leg. This exercise will work the hips.