5 Effective Arm Exercises for Women Over 50

As women age, it becomes increasingly important to engage in strength training exercises to maintain bone density and mass, which is vital for overall health and wellbeing.

This is especially important for women over 50, as they are more likely to suffer from bone breakage due to osteoporosis. But don’t worry, there are plenty of effective arm exercises you can do to achieve strong, toned arms and keep your upper body in top shape.

In this article, Michelle Ditto, the training development manager for Pure Barre, shares her top five daily arm exercises for women over 50.

Bicep Curls

Bicep curls are a classic exercise that targets the biceps, which are the muscles on the front of your upper arm. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing up.

Slowly lift the weights towards your shoulders, keeping your elbows close to your body, and then slowly lower them back down. Aim for 10-15 repetitions per set and 2-3 sets in total.

Tricep Dips

Tricep dips are a great exercise for targeting the muscles on the back of your upper arm. To perform this exercise, sit on the edge of a chair or bench and place your hands on either side of your hips, fingers facing forward.

Slowly lower your body down towards the ground, keeping your elbows close to your body, and then push yourself back up. Aim for 10-15 repetitions per set and 2-3 sets in total.

Push-Ups

Push-ups are a classic exercise that targets the chest, shoulders, and triceps. To perform this exercise, start in a plank position with your hands shoulder-width apart and your feet hip-width apart.

Lower your body down towards the ground by bending your elbows, keeping your body in a straight line, and then push yourself back up. If regular push-ups are too challenging, you can modify the exercise by dropping down to your knees. Aim for 10-15 repetitions per set and 2-3 sets in total.

Shoulder Press

Shoulder presses are a great exercise for targeting the deltoid muscles in your shoulders. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.

Lift the weights up to shoulder height, and then push them up overhead, keeping your elbows close to your body. Lower the weights back down to shoulder height and repeat. Aim for 10-15 repetitions per set and 2-3 sets in total.

Bent-Over Rows

Bent-over rows are a great exercise for targeting the muscles in your upper back and biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.

Bend forward at the waist, keeping your back straight, and let your arms hang down towards the ground. Then, lift the weights up towards your chest, keeping your elbows close to your body. Lower the weights back down and repeat. Aim for 10-15 repetitions per set and 2-3 sets in total.

Conclusion

Incorporating these five effective arm exercises into your daily workout routine can help you maintain bone density and mass while achieving strong, toned arms. Remember to focus on proper form, and don’t be afraid to start with lighter weights if you’re new to strength training.

And as always, it’s important to check in with a certified fitness or medical professional to ensure you’re doing the right program for you. So, what are you waiting for? Get started today and discover how strong you really are!