Weightlifting for Seniors

When you think of weightlifting and other types of strength training exercises, odds are you picture someone young and brawny.

It’s true that strength training is popular among younger people—especially men. But seniors, and women in particular, actually have the most to gain from lifting weights. Weight training exercises are great for bone density, flexibility, weight management, and so much more.

It’s never too late to start a strength training routine. Whether you prefer free weights like dumbbells and kettlebells or you like the stability of weight machines, the most important thing is to incorporate some kind of resistance training into your fitness routine.

To get the most out of your weight training workouts, you need the right gear. Versa Gripps give you a boost by helping you get a better grip on your weights. They feature built-in arch support and a quick-release safety feature, allowing you to quickly drop your weights, if needed. This helps reduce the risk of injury and makes weight-training workouts safer.

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Are there risks with strength training?

All forms of exercise, including strength training, come with some risk. Overtraining or lifting weights that are too heavy put you at risk of muscle strains and sprains and joint damage. That’s why it’s important to start off slowly with light weights and just one or two repetitions of any particular exercise. 

Consider working with a personal trainer for a few sessions. An experienced trainer can show you how to perform exercises correctly, to help minimize your risk of injury.

Invest in a pair of quality lifting grips for seniors, like Versa Gripps, to aid your workouts. When you’re not worried about your grip, you can focus on mastering your form.

Muscle soreness is normal, especially after starting a new workout routine. But if you have swelling in the joints or experience sharp pains, stop exercising and talk to your doctor. Always check with your healthcare provider before starting a new routine, especially if you have health conditions or mobility concerns.


So, what are the best weightlifting exercises for seniors? Turns out, older folks can do many of the same moves as their younger counterparts, from bench presses to deadlifts. You might just need to lighten up the load a bit or make your workouts low impact.

Here are 10 senior weightlifting exercises to try. We’ve included a mix of exercises using dumbbells, kettlebells, and weight machines.

  • 1

    Dumbbell Curls: This exercise primarily works your biceps. Doing dumbbell curls regularly can help increase arm strength, making daily tasks like lifting groceries easier.

  • 2

    Kettlebell Deadlifts: The move targets your glutes, hamstrings, and lower back. By improving your posture, kettlebell deadlifts can reduce the risk of lower back pain.

  • 3

    Leg Presses (Machine): Leg presses engage your quadriceps, hamstrings, and calves. This move improves leg strength, for better balance and mobility.

  • 4

    Dumbbell Shoulder Presses: This move works the shoulders and upper arms. Strengthening these areas can reduce shoulder pain while improving your reach.

  • 5

    Kettlebell Swings: Kettlebell swings engage your core muscles, hips, glutes, and hamstrings. This move improves core stability, which can reduce your risk of falls. Use a pair of quality lifting grips, like Versa Gripps, for better grip and wrist stability.  

  • 6

    Chest Presses (Machine): This move targets your chest, shoulders, and triceps. A stronger chest makes it easier to perform pushing movements, like opening heavy doors or using a vacuum cleaner.

  • 7

    Dumbbell Wrist Curls: This exercise targets the forearm muscles. Stronger wrists and forearms can improve your grip strength, one of the key markers of healthy aging.

  • 8

    Kettlebell Sumo Squats: This type of squat primarily works the inner thighs, glutes, and quads. Sumo squats can help you build lower body strength and flexibility, which can help prevent falls and make it easier to get up from the floor or a seated position.

  • 9

    Seated Rows (Machine): The seated row machine targets your back muscles and biceps. Strengthening these muscles can improve your back health and overall upper body strength.

  • 10

    Dumbbell Step-Ups: Using a step or low platform, this exercise engages your legs and glutes. It mimics everyday movements like climbing stairs, for better leg strength and endurance.

Get Versa Gripps for Strength Training

Versa Gripps are designed to support your hands and wrists during weight training. Made with custom-engineered, no-slip material, Versa Gripps help you get a better hold of your weights, whether you’re exercising at home with dumbbells or with weight machines at the gym.

Versa Gripps offer unparalleled support and safety features. It’s why they’re the preferred grip among professional athletes and bodybuilders. Here’s what sets Versa Gripps apart:

Better form: When you’re not worried about losing your grip on the weights, you can focus on your form and make the most of each repetition. This can lead to better results over time. 

Injury prevention: By stabilizing your wrists and helping you get a better grip on your weights, Versa Gripps can help you avoid common injuries, like strains and sprains. The quick-release safety feature makes it easy to drop your weights, further reducing your risk of injury.

CLASSIC Versa Gripps

A perfect entry-level grip, the CLASSIC series features a self-supporting grip piece that lets you wrap both grips around the bar independently and a shorter palm piece with a softer feel for extra comfort.

FIT Versa Gripps

Durability meets refined style with our FIT series. The slim design is perfect for those with smaller hands, while the thinner 1-inch wrist strap provides excellent support without getting in the way of your workout.

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PRO Versa Gripps

Our most popular weightlifting grip, our PRO series features built-in arch support for extra protection, while the gripping portion of the strap safeguards your hands from calluses and other skin injuries.

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