Toning is building muscles and reducing body fat if needed to make these muscles visible. We know there's this huge misconception that lifting weights will make you look bulky, so you need to stick to lightweight and high reps. This is not true at all. To achieve the toned look, you must lift in a way that challenges your muscles. 

However, lowering the body fat percentage for these muscles to be visible is essential, as excess fat can obscure muscle definition. This is often accomplished through a combination of cardiovascular exercise and a balanced diet aimed at creating a caloric deficit. Individuals can achieve the toned look they desire by building muscle and reducing body fat. The bottom line is that if you want to tone, you will focus on two main components: building muscle and reducing body fat.

Bicep Curls: Begin by standing with feet shoulder-width apart, grasping a dumbbell in each hand with palms facing forward. Keep your elbows close to your sides and your back straight throughout the movement. Initiate the curl by bending your elbows and bringing the weights toward your shoulders while exhaling. Focus on contracting your biceps at the top of the movement, then slowly lower the weights to the starting position while inhaling. Avoid using momentum or swinging your body to lift the weights, as this reduces the effectiveness of the exercise and increases the risk of injury. Aim for controlled movement. 

Elevated Pushups: Start by placing your hands on an elevated surface, such as a bench, box, or sturdy chair, slightly wider than shoulder-width apart. Extend your legs behind you, balancing on your toes, creating a straight line from head to heels. Engage your core and lower your chest towards the elevated surface by bending your elbows, keeping them close to your body. Once your chest is close to the surface, push through your palms to straighten your arms and return to the starting position. Focus on maintaining proper form and a controlled pace throughout the exercise to target the chest, shoulders, and triceps effectively. Adjust the height of the surface as needed to increase or decrease the difficulty level.

Shoulder Press: To perform a shoulder press, begin seated or standing with feet hip-width apart, holding dumbbells at shoulder height with palms facing forward. Engage your core and press the weights directly overhead until your arms are fully extended, exhaling as you push. Lower the weights back down to shoulder height with control, inhaling as you lower. Keep your back straight, and avoid arching or leaning backward. 

*Focus on controlled movements and proper form to effectively target the shoulder muscles.

Lateral Raises: Performing a lateral raise targets the shoulder muscles effectively. Stand with feet hip-width apart, holding dumbbells by your sides with palms facing inward. Keep a slight bend in your elbows and engage your core. Lift the dumbbells out to the sides until they reach shoulder height, exhaling as you raise them. Pause briefly at the top, then lower the weights back down with control, inhaling as you lower. Avoid swinging or using momentum and focus on keeping your movements smooth and controlled throughout the exercise to maximize its effectiveness.

Back Rows:  Performing a back row effectively targets the upper back muscles. Begin by standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. Pull the dumbbells towards your hips, keeping your elbows close to your body, squeezing your shoulder blades together at the top of the movement. Lower the weights back down with control, fully extending your arms. Focus on maintaining proper form and a controlled pace. This can be done with one arm at a time or both simultaneously. 

Tricep Kickbacks: To perform tricep kickbacks effectively, start by holding a dumbbell in each hand and standing with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips while keeping your back straight. Engage your core for stability. Hold the dumbbells by your sides with your palms facing inward. Extend your arms straight back behind you, squeezing your triceps at the top of the movement. Keep your elbows close to your body throughout the exercise. Lower the dumbbells back down with control and repeat for the desired number of repetitions. Focus on maintaining proper form and a steady pace to maximize the effectiveness of the exercise.

Plank Shoulder Taps: To perform plank shoulder taps, start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes to maintain stability. Lift one hand off the floor, tap the opposite shoulder, and return it to the starting position. Repeat with the other hand, alternating sides while keeping your hips as still as possible. Focus on maintaining proper plank form, avoiding any twisting or swaying of the hips. Keep the movement controlled and deliberate to target the core muscles and shoulder stabilizers effectively.

Chest Press: Lie on a flat bench with your feet planted firmly on the ground to perform a chest press. Hold a dumbbell in each hand at chest level with your palms facing away from you. Press the weights upwards until your arms are fully extended, exhaling as you push. Keep your elbows slightly bent to prevent locking them out. Lower the dumbbells back down to chest level with control, inhaling as you lower. Maintain stability by keeping your back flat against the bench and engaging your core. Focus on a smooth and controlled motion throughout the exercise to effectively target the chest muscles.

Hammer Curls: To perform hammer curls, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward towards your body. Keep your elbows close to your sides and your back straight. Curl the dumbbells upwards towards your shoulders without rotating your wrists while exhaling. Pause briefly at the top of the movement, then slowly lower the weights to the starting position while inhaling. 

*Focus on maintaining control and keeping your wrists straight throughout the exercise to target the biceps and forearms effectively.

Rear Delt Fly: Performing rear delt flys targets the posterior deltoid muscles. Begin by standing or sitting on a bench with a slight forward lean and holding a dumbbell in each hand with palms facing inward. Keep a slight bend in your elbows and engage your core for stability. Lift the dumbbells out to the sides, squeezing your shoulder blades together at the top of the movement. Maintain control as you lower the weights back down to the starting position. Focus on using your shoulder muscles to lift the weights rather than momentum, and keep your neck relaxed throughout the exercise. Adjust the weight as needed to ensure proper form and maximize the effectiveness of the exercise.

Balancing your weekly workout schedule with adequate rest periods is key to building strength and achieving toned arms without risking injury or overexertion. As a woman over 50, you should prioritize recovery and listen to your body's signals.

Here are a few tips to ensure you're resting adequately:

• Schedule at least one rest day between your arm workouts.
• Alternate arm workouts with other muscle groups to give your arms a break.
• Adjust your regime if you feel excessive fatigue or soreness.