{"id":398957,"date":"2026-03-23T00:58:09","date_gmt":"2026-03-23T00:58:09","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/398957\/"},"modified":"2026-03-23T00:58:09","modified_gmt":"2026-03-23T00:58:09","slug":"in-your-60s-and-want-to-build-muscle-all-you-need-is-one-dumbbell-and-these-five-moves","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/398957\/","title":{"rendered":"In your 60s and want to build muscle? All you need is one dumbbell and these five moves"},"content":{"rendered":"<p class=\"mb-4 text-lg md:leading-8 break-words\">When you buy through links on our articles, Future and its syndication partners may earn a commission.<\/p>\n<p><img alt=\" Woman in a kitchen exercising with dumbbells. \" loading=\"lazy\" width=\"960\" height=\"540\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/03\/fe009900b6cc5263051daae87d990e4f.jpeg\"\/><\/p>\n<p>Credit: Getty Images \/ kate_sept2004<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Strength training becomes more important than ever as you get older. That&#8217;s because we naturally lose muscle with age, which can lead to aches and pains, and increase your risk of injury, making something you take for granted, like walking, an uncomfortable experience.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Plus, the more muscle mass you have, the better your metabolic health, which in turn has a positive effect on blood pressure and weight management.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The good news is that you don\u2019t need to pay for an expensive workout class or even a gym membership to build muscular strength. Samantha Bilby, founder of <a href=\"https:\/\/www.bloomflourishfitness.com\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Bloom Flourish Fitness;elm:context_link;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;Bloom Flourish Fitness&quot;}\" class=\"link \">Bloom Flourish Fitness<\/a> and a certified personal trainer who regularly trains people in their 60s, says strength workouts can be very simple.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cWe use dumbbells or bodyweight exercises,\u201d she says. \u201cI\u2019m a firm believer that you don\u2019t need a ton of time, space or equipment to get in a great workout that you also enjoy.\u201d<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Bilby has helped her clients reduce back pain and stay on their feet for longer without discomfort through her strength training programs.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Here\u2019s her 20-minute dumbbell workout designed for building functional strength in your 60s.<\/p>\n<p>1. March in place<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Time:<\/strong> 2min<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Use this move as your warm-up to raise your heart rate and prepare your muscles for the exercises ahead.<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Stand with your feet hip-distance apart.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Raise one knee to hip height.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Return to the start, then repeat on the other side.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Continue, alternating sides with each rep.<\/p>\n<\/li>\n<\/ul>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cPut on some of your favorite tunes and march to the beat,\u201d says Bilby. \u201cThis gets the body moving and the heart rate up so that you are ready for the workout.\u201d<\/p>\n<p>2. Single-arm single-leg shoulder press<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Sets:<\/strong> 3 <strong>Reps:<\/strong> 10 each side<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Stand with your feet hip-width apart, holding a dumbbell in your right hand by your right shoulder.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Raise your left knee to hip height, and bend it to 90\u00b0.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Use your free hand to hold on to a chair or wall for support if needed.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Extend your arm straight up to press the dumbbell overhead.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lower it slowly to shoulder height.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Complete all the repetitions on one side, then switch sides.<\/p>\n<\/li>\n<\/ul>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cThe ability to stay balanced is essential as we age,\u201d Bilby explains.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cIt helps to prevent falls and allows you to move more freely throughout your day. Shoulder presses also help you to lift items overhead.\u201d<\/p>\n<p>3. Goblet squat to chair<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Sets:<\/strong> 3 <strong>Reps:<\/strong> 10<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Stand with a chair behind you, feet hip-distance apart and toes slightly turned out.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Hold a dumbbell in both hands at your chest.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Push your hips back and bend your knees to lower slowly onto the seat.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Push through your heels to extend your knees and hips to stand upright.<\/p>\n<\/li>\n<\/ul>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cThe ability to sit and stand without the use of your hands is a great tool as you age,\u201d says Bilby.<\/p>\n<p>4. Single-arm supported row<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Sets:<\/strong> 3 <strong>Reps:<\/strong> 10 each side<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Stand behind a chair, holding a dumbbell in your left hand.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Place your right hand on the back of the chair and hinge your torso forward from your hips.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Step your left foot back so you\u2019re in a stable, staggered stance, with a slight bend in your right knee.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Pull the dumbbell to your hips, keeping your elbow tucked to your side and your torso still.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lower the dumbbell with control.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Complete all your repetitions on one side, then switch sides.<\/p>\n<\/li>\n<\/ul>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Rows will help you build strength in your back, which becomes an essential asset as you age to maintain independence. \u201cHaving a strong back is essential for bending, lifting, walking and preventing falls,\u201d says Bilby.<\/p>\n<p>5. Standing rotational punch<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><strong>Sets:<\/strong> 3 <strong>Time:<\/strong> 30sec<\/p>\n<ul class=\"mb-4\">\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Stand with your feet hip-distance apart.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Tuck your elbows to your ribs and raise your fists in front of your face.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Rotate your torso to one side and extend one arm out to punch the air.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Return to your starting position and repeat on the other side.<\/p>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Continue rotating and air punching side to side.<\/p>\n<\/li>\n<\/ul>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cThis is a great standing core exercise\u2014and it\u2019s also really fun,\u201d Bilby says. \u201cThe best workout is the one that you enjoy!\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit:&hellip;\n","protected":false},"author":2,"featured_media":398958,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[278],"tags":[70182,18,525,135,19,17,181266,3401],"class_list":{"0":"post-398957","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-dumbbell","9":"tag-eire","10":"tag-fitness","11":"tag-health","12":"tag-ie","13":"tag-ireland","14":"tag-samantha-bilby","15":"tag-strength-training"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116275780445339326","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/398957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=398957"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/398957\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/398958"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=398957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=398957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=398957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}