As you head into your 50s, it’s common to experience hormonal changes, such as lower estrogen, testosterone, and growth hormone. On top of that, metabolism slows and you may not be as physically active as you once were. According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, resistance training is one of the best ways to slow down—or even reverse—the natural loss of lean muscle that comes with age (sarcopenia). So, we’ve rounded up eight at-home dumbbell exercises that build visible muscle after 50. Grab your weights, and let’s get started!
The Importance of Regular Strength Training as You Age
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Sarcopenia negatively impacts mobility and balance.
“This decline is driven by shrinking and fewer muscle fibers, nerve deterioration, and reduced ability for repair,” says Kevin Snodgrass, head trainer at Vivo. “As a result, older adults face lower physical activity levels, greater risk of falls and fractures, and diminished independence. By challenging muscles through weight-bearing movements, it stimulates growth, preserves lean muscle, and boosts metabolism.”
Weight-bearing exercise also supports healthy joints, strengthens bones, and boosts balance—all of which are essential in avoiding falls and preserving an independent lifestyle.
Eric North, aka The Happiness Warrior—a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality, confirms the benefits of regular strength training, noting, “Bodyweight exercises such as pushups can be done anywhere and most of us can also do dumbbell training at home as well. The goal is to build lean muscle and improve bone density to help with metabolism, better sleep, and enhanced energy levels.”
Progressive overload is essential to achieving notable strength gains.
“To prevent age-related muscle loss (sarcopenia) and improve overall quality of life, it’s necessary to continually challenge the body by gradually increasing the demands of exercise, such as adding weight, increasing repetitions, or improving form,” North explains.
That said, use progressive overload wisely.
“For people over 50, the focus should be on controlled progression rather than chasing maximum loads,” Canham notes. “Small, consistent increases help build strength safely and visibly.”
8 At-Home Dumbbell Exercises That Build Visible Muscle After 50
Dumbbell Squat to Press
Stand tall, feet shoulder-width apart.
Hold a dumbbell in each hand at shoulder level, palms facing inward.
Bend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
Drive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
Lower the weights to shoulder height.
Return to a squat.
Perform 3 sets of 10 to 12 reps.
Deadlifts
Stand tall, feet hip-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hold the weights in front of your thighs.
Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
Squeeze your glutes to stand up tall.
Perform 3 sets of 8 to 10 reps.
Chest Press
Lie flat on your back on a workout bench or the ground.
Hold a dumbbell in each hand just outside your chest.
Keep your feet flat on the ground and maintain an engaged core.
Press the dumbbells over your chest until your arms are extended but not locked out.
Use control to lower the weights.
Perform 3 sets of 8 to 12 reps.
Dumbbell Row
Stand tall, feet hip-width apart and a dumbbell in each hand in front of you.
Hinge at the hips until your torso is parallel to the ground.
Maintain a flat back and soft knees.
Allow the weights to lower with your arms completely extended.
Row the dumbbells up toward your torso.
Lower to the start position with control.
Perform 3 sets of 8 to 12 reps.
Dumbbell Lateral Raises
Stand tall, feet hip-width apart, while holding a dumbbell in each hand.
Raise the dumbbells out to the side to shoulder height.
Use control to lower.
Perform 3 sets of 10 to 12 reps.
Standing Bicep Curls
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Hold a dumbbell in each hand at your sides with a supinated grip.
Bend your elbows to curl the weights up toward your shoulders.
Squeeze your biceps at the top.
Use control to lower.
Perform 3 sets of 10 to 12 reps.
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Tricep Kickbacks
Hold a dumbbell in each hand, palms facing inward.
Hinge forward just a bit, keeping your back flat and core engaged.
Bend both elbows to bring the weights by your sides.
Extend your elbows to press the dumbbells back.
Squeeze your triceps at the top of the motion.
Perform 3 sets of 10 to 12 reps.
Dumbbell Reverse Fly
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Hinge to ~45° with a flat back, core braced; dumbbells hang under shoulders, palms in.
Keep a slight, fixed elbow bend.
Raise arms out to a wide “T” until shoulder height.
Pause and squeeze shoulder blades down/back (don’t shrug).
Lower slowly with control; neck neutral, no swinging.
Do 3×10–12 reps, rest 60–90 sec.
Alexa Mellardo
Alexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications. Read more about Alexa