One common goal many gym-goers have is to strengthen and tone their arms. Sure, defined arms may look great, but there are so many essential health benefits associated with them as well. Strong arms are important to have as you age to perform everyday tasks that involve lifting, opening, holding, and carrying items. Lean muscle naturally declines after reaching your early 30s, so it’s essential to focus on building and maintaining arm strength.
We spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, to learn five daily exercises women over 65 can do to keep their arms firm.
“At home, a straightforward setup can make it easier to stay consistent. You don’t need a room full of equipment, but you do need an appropriate challenge. I’d describe the benefit as strengthening the arm muscles, without promising that exercise will tighten loose skin,” Siwicki says. “For all of these, I’d choose the starting point based on the person’s ability and health history, not age alone. Daily movement doesn’t mean training the same muscles hard every day. Allow recovery between harder strength sessions. Anyone returning after a long period of inactivity or managing medical concerns should check with their healthcare professional first.”
Wall Pushups
- Begin standing tall, arms-length away from a wall.
- Place your hands shoulder-width apart on the surface.
- Engage your core and bend your elbows to lower your chest toward the wall.
- Press back up to the starting position, keeping the movement slow and controlled.
RELATED: These 2 Exercises Build Arm Strength Faster Than Traditional Workouts After 40
Seated Bicep Curls
- Begin seated on a sturdy chair, holding a dumbbell or water bottle in each hand at your sides with a supinated grip.
- Bend your elbows to curl the weights up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Use control to lower the weights back to the start position.
RELATED: 7 Moves to Build Strong Arms in 30 Days After 45
Seated Hammer Curls
- Begin seated with your feet flat on the floor.
- Hold a dumbbell in each hand, using a neutral grip.
- Keep your arms completely extended at your sides and relax your shoulders.
- With your palms facing inward, curl the weights up toward your shoulders.
- Use control to lower.
RELATED: 5 Arm-Firming Exercises That Smooth Bat Wings in 30 Days After 50
Seated Band Rows
- Begin sitting tall on the floor with your legs extended.
- Loop a resistance band around an anchor point ahead of you or the soles of your feet.
- Hold the end of the band in each hand with your arms extended at chest level.
- Bend your elbows as you pull the band toward your torso.
- Hold for a moment before releasing with control.
RELATED: 7 Standing Exercises That Smooth Arm Jiggle in 30 Days After 45 (No Weights)
Supported Tricep Kickbacks
- Begin by standing tall, holding a dumbbell in one hand.
- Place the other hand on a sturdy surface like a countertop for support.
- Hinge forward slightly, keeping your back flat and your core engaged.
- Keep your working upper arm parallel to the ground as you extend the dumbbell behind you.
- Squeeze your tricep at the top of the movement.
- Use control as you return to the start position.
- Repeat on the other side.
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