Shoulder-Friendly Upper Body Workout for Adults Over 50

Why shoulders complain with age

Rotator cuff tendon problems become more common with age, and pressing overhead can provoke symptoms. Many people do better by training below shoulder height and strengthening the muscles around the shoulder blade.

Four rules

• Stay in a pain-free range
• Keep hands below shoulder height at first
• Do at least as much pulling as pushing
• Use a slow tempo and light loads

The routine

Do two sets of 10 to 12 repetitions of each, twice a week.

Counter or incline push-up: hands on a sturdy counter, body in a straight line. Seated band row: squeeze the shoulder blades back and down. Band pull-apart at chest height. Low-angle incline dumbbell press with light weights. Side-lying external rotation with a very light dumbbell. Farmer's carry, standing tall with shoulders relaxed.

Swaps

If overhead barbell presses hurt, try a landmine press or incline dumbbell press instead. These keep your arms in front of you rather than directly overhead.

When to get it checked

See a clinician for pain that wakes you at night, trouble lifting the arm, sudden weakness after an injury, or numbness or tingling running down the arm.