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The most effective fitness methods are those that have stood the test of time. One of the best tools for transforming your physique is the humble dumbbell. Dating back to at least the 16th century, dumbbells were originally named for their resemblance to bells without clappers, making them silent or “dumb.” Easy to understand, portable, and readily available, dumbbells are like an extension of your arms, providing resistance to help build muscle. Pound for pound, they are a versatile tool that can be the cornerstone of your fitness routine, especially if you are over 40 and aiming to get in shape or maintain your fitness.
Why You Should Stay Active After 40
Why is the age of 40 significant when it comes to focusing on strength training? As you get older, your body tends to accumulate more fat and lose lean muscle mass, as noted by the Mayo Clinic. Amy Cassady, a physical therapist and expert from the Cleveland Clinic, emphasizes the importance of staying active not just for physical health but also for bone strength, heart health, and overall emotional well-being. Regular exercise has been shown to be beneficial for managing anxiety and depression, highlighting the holistic benefits of staying active as you age.
Dr. Ardeshir Hashmi, a geriatric medicine specialist at the Cleveland Clinic, underscores the impact of even a modest amount of daily exercise. Just ten minutes of aerobic exercise each day, whether it’s swimming, walking, or using an exercise bike, can have significant long-term benefits for your physical well-being. Making time for daily exercise, regardless of intensity, can help ensure your physical health for years to come, according to current scientific understanding.
“It’s probably the most important fitness modality out there for longevity,” agrees Dr. Christina Chen, a Mayo Clinic geriatrician.
And Why Dumbbells Are the Perfect Tool For You
What makes dumbbells such an amazing equipment source is they are easy to store and simple to use for exercises that work all of your muscles. Eat This, Not That! spoke with Tyler Read, the founder of PTPioneer.com and a personal trainer who has been in the health and fitness world for the past 15 years, who explains, “Dumbbells provide a large amount of possible resistance while still allowing freedom for the joints to go through optimal ranges of motion since you can rotate each arm/hand individually, as opposed to a barbell that does not allow independent rotation at the arms. The forgiving nature of dumbbells combined with their ability to drive major gains in strength, bone density, and muscle make them my favorite modality for older adults.”
Typically, it’s important to use a weight that tires your muscles after performing 12 to 15 reps, according to the Mayo Clinic. If you don’t feel a solid workout after that, it may be time to up your dumbbell weight.
The best dumbbell exercises to change your body shape after 40.
Dumbbell Lunges
“Lunges with body weight are a challenging way to strengthen and stabilize your body, and once you’re ready, you can always add some more weight and resistance to your hands with a set of dumbbells,” says National Bowling Academy. Here’s their advice on the best way to do it. “You can choose a weight that is going to allow you to continue to perform your lunges with good form without tipping forward or back or swinging the weights. Take one weight into each hand, get set for your lunge, and then step forward, sink down into your deepest lunge and step back. You can alternate side to side, working one leg out of time.”
Dumbbell Tricep Kickbacks
Here is how to do it, according to Julie Lohre from FITBODY. “Choose a dumbbell. Then you’re going to start with one foot back. Get in a lunge position. If you’d like, you can use the opposite arm to support,” Julie says. “From here, you’re going to bring your elbow up in line with your shoulder. So, a nice 90-degree bend through your elbow down to your wrist. And then you’re kicking straight up and back. This is a small movement. You’re really just going to feel this in the back of that tricep. Maybe a little bit of rear delt. But mostly, I want you focused on really making that tricep work,” she adds.
Goblet Squat
Marco Walker-Ng’s from Bony to Bombshell explains how to do it. “Feet about shoulder width apart toes out slightly. Hips are forward, head is high. Shoulders are forward, underneath the weight. Drop your butt down and back. Elbows will touch the inside of the knee, so make sure the knees stay out. Weight’s going to stay on your heels. The back stays nice and straight. No rounding and no excessive arching. Drop down and then push through the ground as you come up. Always finishing in that nice rack position at the top.”
Dumbbell Bench Presses
Trainer Tyler Read provides five more dumbbell exercises that can totally change your body shape after 40. He starts with Dumbbell Bench Presses. “Using two dumbbells, lie flat on a bench to get started. Press the dumbbells toward the ceiling and fully extend both arms,” he says.
Dumbbell Rows
“Hinge forward at your waist while holding a dumbbell in each hand. Your torso should be at 45 degrees. Next, row each dumbbell upward until your upper arms line up with your torso.” Reader says.
Dumbbell Squats
“For dumbbell squats, hold a dumbbell in each hand and place your hips into a sitting/squat position. Then, lower yourself until your thighs are even with the ground. Return to the start position when done,” Reader explains.
Dumbbell Overhead Presses
“Stand holding both dumbbells at shoulder height. Press both over your head until your arms are totally extended.” Readers adds.
Dumbbell Romanian Deadlifts
“Start in a standing position while holding each dumbbell at waist level. Bend forward at the waist, lowering both dumbbells toward your knees. Your spine should stay neutral the entire time as you squeeze your glutes to get back to the starting position,” Reader says. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
