If you think sculpting lean arms after 50 is unattainable, think again. Obtaining toned arms is possible at 50, 60 and beyond. In fact, we spoke with an expert who breaks down eight of the best daily exercises for women to get lean arms after 50.
Aging gracefully does not mean giving up on your physical health; in fact, now is the perfect time to prioritize it. Your body changes over time and a tailored exercise routine including strength training can help you feel stronger, healthier and more confident as you age. According to the National Institutes on Aging, strength training can help you build and maintain muscle mass, improve your mobility, and prolong your life.
Tracie Haines-Landram, CSCScertified strength and conditioning specialist and nutrition coach at Barbend, says Eat this, not that!“A few key factors are essential for sculpted arms, including mobility, strength and health exercises. Daily mobility exercises will improve the range of motion of the shoulder, elbow and wrist joints. Exercises for mobility strength should focus on pushing and pulling movements to ensure balance between the muscles in the front and back of the body. The most effective exercises are compound movements, which means they work multiple joints simultaneously and engage larger muscle groups. These compound movements also mimic more activities of daily living, and therefore not only help with the appearance of strength but with the functionality of the body.
Keep in mind that while strength training is a fundamental part of getting lean arms, a healthy diet is also crucial. Focus on eating a balanced, nutritious diet rich in lean protein, healthy fats, and plenty of vegetables. Good nutrition complements your fitness efforts and helps you achieve your goals faster.
Read on to learn in detail about Haines-Landram’s top 10 exercises for women to get lean arms after 50. Then, don’t miss these 9 easy resistance band exercises that melt armpit fat.
These simple but effective arm wall slides can be made anywhere with a little wall space.
“Stand with your back and arms against a wall stretched like a cross, then bend your elbows 90 degrees with your palms facing outward, as if signaling for a basket,” says Haines-Landram. “Keeping your elbows and hands close to the wall, slide your arms against the wall, raising them above your head as high as possible, straightening your elbows when you reach them. Slowly slide your arms up the starting position.” Reach for a count of four seconds, followed by four seconds of lowering. Perform eight to ten repetitions.
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Don’t neglect your wrists, they are essential in many daily activities. Simple wrist rotation exercises can help maintain flexibility and prevent discomfort during workouts or daily tasks.
Haines-Landram says, “Keeping your upper arm still, rotate your fists inward to face palms down. Next, rotate or turn your fist to face your palms up. » Rotate your palm down for two seconds, then rotate it up for another two seconds. Repeat for eight to 10 repetitions.
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Dumbbell rows target your arms and upper back, helping you maintain a strong, toned physique.
To perform this move, Haines-Landram says, “Bend over and place one arm and one knee (on the same side) on a bench for support, keeping your back straight like a table.” The other leg is stationary on the floor and the other arm hangs straight down, holding a dumbbell. Keeping your back flat, squeeze your shoulder blades together and pull the dumbbell toward you. Your elbow should be pulled past your torso and the dumbbell should be close to your hip. Slowly lower the dumbbell while fully extending your arm and keeping your back straight.
Perform three sets of eight to 10 repetitions on each side.
The shoulder press is a classic exercise that can yield fantastic results for getting toned arms. Indeed, strengthening your shoulder muscles helps give a sculpted appearance to your arms and upper body.
“Standing or seated, hold the dumbbells at shoulder level, using a neutral grip (palms facing each other). Press the dumbbells overhead until your arms are straight, then slowly lower back down to to the starting position,” says Haines-Landram.
Shoot for three sets of eight to 10 repetitions.
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The upright row is another effective shoulder exercise for developing firm, sculpted arms.
“Stand straight with your arms straight and in front of your hips with a dumbbell in each hand,” says Haines-Landram. “Keeping the dumbbells close to your body, bend your elbows and slide the weight toward the front of your body about two to three inches until the dumbbells are just under your chin. During this movement, focus on keep your elbows higher than your hands. Slowly lower yourself back to the starting position.
Aim for three sets of eight to 10 repetitions.
Good old-fashioned push-ups are a great way to work your arms and chest. They require no equipment and can be modified according to your physical condition. Doing push-ups regularly can make a noticeable difference in your arm definition.
“Get on all fours with your palms on the floor, slightly wider than your shoulders,” says Haines-Landram. “Straighten your arms and step your feet back until your legs are straight, with your toes being the pivot point. Keeping your back straight, slowly bend your elbows and lower your body until your chest touches the floor Pause, then return to the starting position.
Do three sets of 8 to 10 repetitions.
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To target the muscles in your shoulders and upper arms, lateral raises are ideal for sculpting beautifully toned arms.6254a4d1642c605c54bf1cab17d50f1e
“Stand with your arms at your sides, holding the dumbbells (start with a light weight), palms facing in. Keeping your arms straight, lift the dumbbells away from your body until your arms line up, forming a T with your body. Slowly lower to the starting point. position.”
Perform three sets of eight to 10 repetitions.
Don’t forget to include mobility exercises in your routine. These can help you maintain the flexibility needed for good form and prevent injuries.
“Mobility exercises prepare your joints for range of motion, strength exercises build muscles, and the piece that ties it all together is the overall movement of your upper body,” says Haines-Landram. “For example, pickleball is a great way to test your arm’s range of motion and strength and add an extra element of coordination. Yoga is another full-body activity that will challenge mobility, strength and coordination.”