As we age, exercising to maintain mobility and strength become increasingly crucial for our well-being(1).
One area of the body that often requires extra attention is the shoulders. A targeted shoulder workout can help older individuals improve their mobility, enhance strength, and promote a sense of vitality(2). In this article, we will explore a series of shoulder exercises that aid in toning and strengthening your muscles and contribute to a more confident and empowered physical presence.
Importance of Shoulder Workouts
The shoulder joint is one of the body's most mobile and complex joints. Regular and consistent shoulder exercises can help prevent stiffness, reduce the risk of injuries, and improve posture. Additionally, strong shoulders are essential for performing daily activities such as lifting objects, reaching overhead, and maintaining balance(3).
Getting Started
First, ensure that you are choosing the right dumbbells for your desired intensity level. Before diving into any shoulder exercises, it is crucial to select the appropriate dumbbells for your fitness level, training space, experience, and price range. As a trainer and weightlifting competitor, I believe that it is essential to invest in dumbbells that cover a variety of weight ranges . This means you can get a few sets within your target training goals. For example, you will need a heavy set for legs, a lighter set for your biceps curls, another set for bent-over rows, and a light range of dumbbells for overhead work and shoulders. This means you would have 4 sets of dumbbells that are appropriate for working various body parts. You will be able to program light, heavy, and moderate training days that pertain to your goals. You can always opt for weights that challenge your muscles without compromising proper form, gradually increasing intensity as you become more comfortable and confident.
Here is an excellent starter shoulder workout that you can do at any fitness level, and can perform with or without weights.
Shoulder Workout Routine with Dumbbells (Or With Body Weight)
1. Shoulder Press
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Press the dumbbells upward until your arms are fully extended.
- Slowly lower the weights back to the starting position.
This exercise can be performed with just the weight of your arms by holding a fist as if you are pretending to hold dumbbells.
Perform three sets of 10-12 repetitions.
2. Front Raises
- Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.
- Raise the dumbbells in front of you until they are parallel to the ground.
- Lower the dumbbells back to the starting position in a controlled manner.
This exercise can be performed with just the weight of arms by holding a fist and pretending to hold dumbbells. Raise your fists from the sides of your thighs up to shoulder height in front of shoulders, and lower back down in a controlled manner.
Aim for three sets of 12-15 repetitions.
3. Lateral Raises
- Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your body.
- Lift the dumbbells out to the side until they are at shoulder level, forming a "T" shape with your body.
- Gently lower the dumbbells back to the starting position.
These can be performed with just the weight of your arms by holding a fist and pretending to hold dumbbells at your sides. Then, raise your fists to shoulder height with straight arms, forming a letter “T,” and lower back down with control.
Perform three sets of 10-12 repetitions.
4. Bent-Over Rows
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lift the dumbbells towards your chest, squeezing your shoulder blades together.
- Lower the dumbbells back down and repeat.
This can also be performed with just the weight of your arms by holding a fist and pretending to hold dumbbells. In a bent-over position, you can squeeze your fists and bend your elbows. Lift your elbows toward the ceiling and squeeze your shoulder blades together.
Aim for three sets of 10-12 repetitions.
Additional Tips
Start with lighter weights or bodyweight options (holding fists) and gradually increase the intensity as you become comfortable.
- Focus on maintaining proper form and technique throughout the exercises.
- Incorporate a warm-up and cool-down routine to prevent muscle strain.
- Listen to your body and take breaks if needed.
In Conclusion
Regularly incorporating shoulder workouts into your fitness routine can have numerous benefits for older individuals and, really, for anyone at any fitness level or any stage of life! Any person with shoulders can improve mobility, enhance strength, and achieve a more confident and empowered physical presence with exercises such as shoulder presses, front raises, lateral raises, and bent-over rows. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing shoulder conditions.
There are also many programs you can utilize and try for free, like with our exclusive SunnyFit® App that you can access easily on your device! There are also many unique programs and classes you can watch, share, and follow on our fun, accessible, and exclusive channel that is free for all on YouTube. Make sure to check us out, where you can not only work your shoulders but also complete workouts that will build your full body strength, endurance, and mobility. Embrace the journey towards a more robust, mobile, and vibrant you!
1. Cavuoto, L., & Nussbaum, M. A. (2013). Differences in functional performance of the shoulder musculature with obesity and aging. International Journal of Industrial Ergonomics, 43(5), 393–399. https://doi.org/10.1016/j.ergon.2013.08.001. Accessed 31 May 2024.
2. Davis, D. L., Sun, K., & Simonsick, E. M. (2023). Association of Shoulder Dysfunction with Mobility Limitation Among Older Adults in the Baltimore Longitudinal Study of Aging. Gerontology and Geriatric Medicine, 9, 233372142311798-233372142311798. https://doi.org/10.1177/23337214231179843. Accessed 31 May 2024.
3. Hughes, R., Johnson, M. L., O’Driscoll, S. W., & Kai Nan An. (1999). Age-Related Changes in Normal Isometric Shoulder Strength. American Journal of Sports Medicine, 27(5), 651–657. https://doi.org/10.1177/03635465990270051801. Accessed 31 May 2024.
