10 Free Weight Exercises for Faster Weight Loss After 50

This compound movement engages multiple muscle groups, including the quadriceps, hamstrings, and glutes.


Deadlifts work the lower back, glutes, hamstrings, and core muscles. They can help increase overall strength and metabolic rate.


Lunges target the quadriceps, hamstrings, and glutes while also engaging the core for stability.


Step-ups target the quadriceps, hamstrings, and glutes and also challenge balance and coordination.


Dumbbell rows target the muscles of the upper back, including the lats and rhomboids, as well as the biceps.

Dumbbell Rows:

This exercise targets the chest, shoulders, and triceps. It can help strengthen the upper body and improve muscle definition.

Dumbbell Chest Press:

Shoulder presses target the deltoid muscles of the shoulders, as well as the triceps. Strong shoulders can improve overall upper body strength and posture.

Shoulder Press:

Bicep curls isolate the biceps muscles and can help improve arm strength and definition. They can be done with dumbbells or other weighted objects.

Bicep Curls:

Tricep dips target the triceps muscles at the back of the arms, as well as the chest and shoulders. They can be performed using a chair or bench.

Tricep Dips:

This exercise targets the oblique muscles along the sides of the abdomen, as well as the core. It can help improve rotational strength and stability.

Russian Twists: