Maintain strength and independence with this single-dumbbell workout for over-50s

There are many reasons why you might want to exercise, but maintaining functional strength and mobility as you age is one of the most vital, allowing you to live well and independently for as long as possible.

Muscle mass and bone density decline with age for everyone (although more rapidly in women), so strength work to maintain them should be non-negotiable.

You don’t need a bodybuilding program or a lot of home gym equipment—you can get an effective, full-body workout targeting major muscles and movement patterns with just one dumbbell.

Here’s a workout I program for my personal training clients, and do myself, that ticks those boxes.

How to do the workout

All you need is one medium-weight dumbbell for this workout.

If you have access to different weights and want an extra challenge, choose a heavier one for the lower-body moves and a lighter weight for the seated shoulder press that allows you to complete 10 repetitions on each side instead of five.

Complete the whole circuit three to five times in total, depending on the time available and your fitness capacity, taking one to two minutes of rest between rounds.

Workout overview

1. Goblet squat x 10
2. Goblet side lunge x 5 each side
3. Romanian deadlift x 10
4. Seated single-arm shoulder press x 5 each side
5. Single-arm farmer’s carry x 20-30sec each side

1. Goblet squat

Reps: 10

This is an all-around lower-body strengthener that also promotes hip and ankle mobility, and core activation.

How to do it:

• Stand with your feet shoulder-width apart, toes pointing outward.
• Hold a dumbbell vertically close to your chest, palms under the upper head.
• Bend at your hips and knees to lower until your hips are in line with, or lower than, your knees.
• Keep your knees directly above your feet, and your weight in your heels, not your toes.
• Push through your feet to return to standing.

Make it harder: Increase the weight, add more repetitions or increase the pace of your squats without losing good form.

2. Goblet side lunge

Reps: 5 each side

This move supports hip mobility with lateral movement, and it activates and strengthens your core, back and upper body.

How to do it:

• Stand holding the dumbbell vertically close to your chest, palms under the upper head.
• Take a large step out to the side, bending your leading knee and pushing your hips back.
• Push through your leading foot to return to the center.
• Repeat on the other side.

Make it harder: Increase the weight you hold, drop lower to increase your range of motion or hold for a few seconds at the bottom of the lunge to increase time under tension.

3. Romanian deadlift

Reps: 10

This move activates, lengthens and strengthens the muscles in the back of your body (the posterior chain) that can weaken with age. The hip-hinging movement is also great for hip mobility and core strength.

How to do it:

• Stand with your feet hip-width apart, holding the dumbbell in both hands in front of you.
• With a slight bend in your knees, push your hips back to lower the weight down your legs.
• Keep the weight close to your shins, your core engaged and your shoulders pinned back to avoid rounding your spine.
• Return to standing with control.

Make it harder: Increase the weight you hold, or slow your tempo as you lower the weight, and hold for a second at the bottom.

4. Seated single-arm shoulder press

Reps: 5 each side

A shoulder press builds upper-body strength and doing it seated offers more stability, allowing you to focus on your shoulders and using your core to help power the movement.

How to do it:

• Sit on the floor with your legs extended in front of you, or on a workout bench with a back support if available, holding a dumbbell at one shoulder.
• Engage your core, then push the dumbbell overhead.
• Lower to the starting position with control.

Make it harder: Increase the weight without losing good form, add more repetitions or slow the lowering portion of the movement.

5. Single-arm farmer’s carry

This single-arm movement trains your core to keep you stable and upright against the sideways pull of the dumbbell.

Time: 20-30sec each side

How to do it:

• Stand holding a dumbbell in one hand, core engaged.
• Walk for time or distance, keeping your posture straight.
• Repeat on the other side.

Make it harder: Increase the weight you hold without losing good form, and walk for longer or further.