I'm a personal trainer — if you want to build strength and balance after 60, start with this dumbbell exercise

man doing dumbbell workout outside — (Image credit: Shutterstock)

It's not often I share the secrets to my dad's training regimen, but you need to know about this one. My dad is 72, and I've been training him for roughly six years now; we progress and mix up his plan every few months, and here and there, I like to share some of his favorite strength exercises with readers.

This one requires a set of the best adjustable dumbbells or hex dumbbells if you prefer your weights less bulky. You could substitute kettlebells or heavy water bottles instead. You'll also need an unstable surface like a Bosu trainer, which is affordable online, but can be replaced by wobble boards or similar.

This exercise will improve your balance and stability while building strength in your lower body, and it doesn't take much weight to really challenge your body, especially your glutes, quads, hamstrings and core. Here's how to do it, plus the benefits.

Watch: Dumbbell Bosu deadlift

It's never too late to start lifting weights and build resistance training into your program. Later in life, you need strong bones, muscles and ligaments more than ever, as lean muscle mass, strength and balance begin to decline naturally.

I encourage clients to work on mobility and strength rather than relying solely on cardio or stretching. The more you can build some lifting into your routine, even if it's just with your bodyweight, the better you prepare your body for those later years.

I can tell you that my dad (a keen runner and gardener all his life) looks like a different person when he moves now, and he only really started strength training in his late 60s. Start by trying this exercise!

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

How:

Stand on a balance trainer with your feet hip-width apart, holding a weight in each hand using a neutral grip
Engage your core, maintain a soft bend in your knees, then send your hips back and lower the weights toward the ground, keeping your back straight and chest proud
The weights should track close to your body at all times. Pause at the bottom and keep your shoulders pulled back and down, gaze slightly ahead
Drive up through your legs and core to stand, fully extending your knees and hips.

What are the benefits?

a photo of a man on a bosu ball — (Image credit: Getty Images)

I demonstrate above using blocks, but it works best if you give your body more instability. To start with, use just your bodyweight, then add weights when you feel comfortable. As you get stronger and your balance improves, add more load, or try creating extra instability by balancing on one leg, called a single-leg deadlift.

Deadlifts strengthen your posterior chain, including your lower back, glutes and hamstrings, but also your core, hips, arms, and, depending on the type of deadlift, your quads. Lifting heavy will also develop your brute strength and power, especially when using a barbell loaded with plates.

To start with, use just your bodyweight, then add weights when you feel comfortable.

Because the balance trainer creates a wobbly surface, you'll teach your body to recruit all the small stabilizer muscles to help drive movement safely while staying balanced and stable.

Not only is this a strength move, but it's a great anti-aging one, too. And when you move down to the ground and perform regular deadlifts, you'll be able to drive even more power through your legs and core.

Just remember, this exercise alone won't counteract ageing; consider checking out the "big 5" compound lifts to work all the major muscle groups in your body, not just your lower half. And keep in mind that motion is lotion, so try to consider how much movement you get throughout the day outside of dedicated exercise.

The more you move throughout the day, the better you can balance and stabilize in a more natural, functional way; the more you load your bones and muscles, the stronger they get.

Control is essential, so prioritize form over speed; to do this, slow the eccentric phase (lowering the weights) to around three to four seconds, then drive upward (the concentric phase) for one to two seconds.

Deadlifts are about as functional an exercise as you can find, as it essentially mimics picking something up off the ground using your core rather than your back.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.

She also coaches mobility and flexibility classes several times a week.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.