Starting Out Working With Dumbbells at 50

Unlike other potential activities in life -- bull fighting, for example -- it's never too late to begin working with dumbbells. Dumbbells offer a safe and effective means to build muscle, strengthen bone and control body fat, all of which tend to become a concern once you reach the half-century mark. Follow an appropriate training program to safely start working with dumbbells at 50.

  1. Chat it Up with Your M.D.

    • Although you're not old enough to start collecting Social Security, you are at the age where you need to consult with your doctor before beginning a new exercise routine. If you're generally a healthy person, chances are you'll get the green light, but it's always better to know for sure. Any problems such as high blood pressure or early stages of heart disease can be exacerbated by the stresses of working with dumbbells. Also, have your doc check out any musculoskeletal issues such as sore joints, bones or muscles. Once you get the go-ahead, you can begin a dumbbell routine.

    Choose Wisely

    • Don't waltz into the gym and pick up the biggest dumbbell you can find. That's just asking for an injury. Instead, begin with a lighter weight. This will give you the opportunity to learn and master proper form of the exercises. As your strength improves, gradually increase the weight you use for each exercise.

    Bang for Your Buck

    • It's not always easy to stay dedicated to your workouts. One way to improve exercise adherence is to perform a full-body workout each time you go to the gym. Choose eight to 10 exercises that work the major muscle groups. Target the lower body with squats, lunges, deadlifts and step-ups. Dumbbell chest presses, biceps curls, triceps extensions, shoulder presses and rows will work the muscles of your upper body. Even though you don't need dumbbells to work it, don't forget about your core. Bicycle crunches, supermans and planks are effective exercises for strengthening and stabilizing the core muscles.

    Keep an Open Schedule

    • How often and how much time you have to spend at the gym can dictate whether or not you stick with your dumbbell workout plan. Just starting a dumbbell routine at age 50 is beneficial for you as far as time goes. With age, your body becomes less efficient at recovering from stress, so working out twice a week is sufficient. Give yourself a couple of days between workouts to ensure adequate recovery. A Monday and Thursday or Tuesday and Friday routine would work well.

    The Numbers Game

    • Once you get to the gym, make sure you make it worth your trip. Lifting a dumbbell a few times and calling it a day will do little to improve your fitness. To achieve gains in muscular strength, the American College of Sports Medicine recommends that novice exercisers complete one to three sets of eight to 12 repetitions of each exercise. Rest for one to two minutes between each exercise. If you're using heavier weights, give yourself two to three minutes of rest.