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Jessica Chambers • February 5, 2024

10 Best Arm Workouts for Women Over 50

Are you looking to build a strong upper body but need help figuring out where to start? It's never too late to start your journey! You're in the right place! Ive created a list of the 10 best arm workouts, specifically tailored for women over 50, that can be performed in the comfort of your home. These moves will allow you to build your upper body! Curious about how these workouts can help improve your overall health and strength? Let's dive in! 

Key Takeaways
• Arm workouts for women over 50 are important for maintaining strength, functionality, and overall health.
• These workouts can improve bone density, reduce the risk of fractures, and boost energy levels.
• Engaging in arm exercises can also enhance posture, self-esteem, and confidence.
• It is crucial to prioritize safety and listen to your body to prevent injuries and achieve desired results.

Understanding the Importance of Arm Workouts


Understanding the importance of arm workouts can be a game changer in your fitness journey, giving you stronger, toned arms and contributing to your overall body fitness. Arm workouts, particularly for women over 50, are essential in maintaining strength and functionality. They also significantly enhance your self-esteem, as you'll feel proud of your progress and discipline.


The best arm exercises aren't just about vanity or looking good in sleeveless tops. Regular arm workouts can improve your bone density, reducing the risk of fractures. It's also about feeling fabulous. You'll notice a boost in your energy levels, an improvement in your posture, and a surge in your confidence.


However, it can be challenging. You might experience fatigue or soreness at times. That's normal. It's important to listen to your body and allow yourself time to rest and recover. Remember, perseverance is key. You're stronger than you think and capable of achieving more than you believe.


Don't underestimate the importance of arm workouts. They're a small investment with a big return: your health, strength, and confidence. Keep pushing, keep striving, and keep believing in yourself. 

Understanding Your Physical Limits


Diving into a new workout routine can be thrilling, but knowing your body's capabilities and limitations is crucial to ensure a safe and effective exercise experience. Understanding your physical limits is essential, as aging may affect your fitness level. To make sure you're doing these moves correctly, I always recommend looking up these moves on YouTube. Stay motivated, listen to your body, and you'll be on your way to achieving beautifully toned arms.

What Does It Mean to Look Toned?

A woman is flexing her muscles in front of a black wall. Strength Training and Nutritional Coaching

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.

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Understanding Arm Exercise Benefits


Let's jump right in and explore the benefits of these 10 arm exercises, designed to tone your arms, boost your overall strength, and encourage a sense of self-acceptance. Understanding arm exercise benefits is essential, especially for women over 50. 

 

Here's what you'll gain:

  • Strength and Muscle (Toning): Arm workouts will help you achieve toned upper body and increase your overall strength.
  • Self-esteem: These exercises challenge you while boosting self-esteem and pride in your abilities.
  • Overall Fitness: Beyond toned arms, these workouts contribute to your total body strength, making you feel fabulous post-workout.

Top Arm Exercises for Women Over 50

Arm Workouts for Women Over 50

1.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. 
arm owrkouts for women

2. 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.
A woman is lifting dumbbells in a gym and smiling. Strength Training and Nutritional Coaching

3. 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.
A woman wearing headphones is lifting a dumbbell in a gym. Strength Training and Nutritional Coaching

4. 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.
A woman is holding a dumbbell on her knee. Strength Training and Nutritional Coaching

5. Back Rows:  

Performing a back row effectively targets the upper back muscles. Begin by standing shoulder-width apart with your feet shoulder-width apart, holding a dumbbell in each hand, and holding your 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. 
A woman in a sports bra is lifting a dumbbell. Strength Training and Nutritional Coaching

6. 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.
A woman is doing push ups on the floor in a gym. Strength Training and Nutritional Coaching

7. 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.
A woman is laying on a bench lifting dumbbells. Strength Training and Nutritional Coaching

8. 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.
A woman is lifting a dumbbell in a gym

9. 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 movement's top, then slowly lower the weights to the starting position while inhaling. 


*To effectively target the biceps and forearms, focus on maintaining control and keeping your wrists straight throughout the exercise.
A woman is lifting green dumbbells with her arms outstretched. Strength Training and Nutritional Coaching

10. Rear Delt Fly:

Performing rear delt flies target 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.

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Incorporating these exercises into your weekly routine can help achieve toned and strengthened arms. Consistency is key, and listening to your body is essential to avoid overexertion. Each exercise can be adjusted in intensity and repetitions to match individual fitness levels and goals.


Balancing Workout and Rest


Balancing your workout with adequate rest is crucial, so while you're building strength and toning with these 10 exercises, remember to listen to your body and take breaks when needed. When working towards achieving those toned arms, you must find the right balance between arm workouts and rest, particularly for women over 50. Once you've established a consistent habit, it will get easier because you will feel stronger. At the end of the day, age is nothing but a number. 

 

Consider these points to help you balance workout and rest:

  • Aim for 2-3 workouts per week, ensuring adequate rest days in between.
  • Listen to your body. If you're feeling overly tired or sore, take an additional rest day.
  • Hydrate and nourish your body to support muscle strength and recovery.


It's about balancing workout and rest, not pushing yourself to the point of injury. Stay motivated, take care of yourself, and the results will follow.

Creating Your Weekly Workout Schedule


Now, let's get you started on creating your weekly workout schedule. You'll need to set achievable goals, pick the days that suit you best for workouts, and ensure you have enough rest periods. Remember, it's not about how much you do, but how consistent you are.


Setting Realistic Workout Goals


Setting realistic workout goals is the first step to creating a consistent and effective weekly workout schedule designed to tone and strengthen your arms without overwhelming you. As a woman over 50, you may face unique challenges, but remember, every bit of effort counts.


Consider these points while setting your workout goals:

  • Aim to schedule arm workouts 2-3 times a week.
  • Choose exercises that are both challenging and doable to achieve toned arms.
  • Celebrate your progress, no matter how small.


Your commitment to your fitness goals and realistic expectations will ensure you stay motivated and consistent. Listen to your body and adjust your goals as needed. You're doing this for you; every step forward is a victory.

Ensuring Adequate Rest Periods

A woman wrapped in a white towel is laying on a bed

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.

Maintaining Motivation and Progress


Sticking to a consistent workout routine can be challenging, but it's key to seeing progress. Remember, you're stronger than you think! Keep pushing, mix things up a bit to keep it engaging, and remember to celebrate your victories, big or small, to fuel your motivation. Embracing a consistent workout routine can be a game-changer for women over 50, and it's more manageable than it might seem if you approach it with the right mindset and strategies. 


Here are some strategies to help you stick to the best arm workouts:

  • Set achievable goals. Instead of aiming for perfection, aim for progress.
  • Work out with a friend. Having an accountability buddy can help you keep going.
  • Create a playlist: There is nothing like a mood-boosting playlist to get you in a good mood to work out. 

Unlock Your Strength After 50 with a Free 1:1 Consult!

Once you fill out the form below, I’ll email you to confirm the date and time for our consultation. Same-day appointments are sometimes available, but if not, I’ll schedule you at the earliest convenient time. Looking forward to sharing personalized workout tips with you soon!

Arm Workouts over 50 Contact Form

If you need assistance getting started with your health and fitness journey, as a nutrition and fitness coach, I'm ready to help you. Let's start this journey together!


Other Posts You May Like:

  • What Does Toning Mean?

    "Toning" typically refers to increasing muscle definition and reducing body fat to create a leaner and more sculpted appearance. It describes the visual effect of having muscle with minimal body fat. Achieving a toned physique typically involves a combination of strength training exercises to build muscle, reduce body fat, and a balanced diet to support overall health and fitness goals. To tone, you need to build muscle. Once you build muscle, you lower your body fat to make these muscles visible. 


  • Can a 50-Year-Old Woman Tone Her Arms?

    Absolutely! You can tone your arms, regardless of age. Remember that toning means building muscle. Regular workouts targeting different muscles can strengthen and tone your arms. Consistency is key. You're never too old to feel fabulous and build muscle. 


  • How Quickly Can a Woman Tone Her Arms?

    Building muscle (toning) takes time. You can start seeing progress within 1-2 months of consistency. The first thing you will see in terms of progress is your ability to lift weights without as much fatigue. You will feel stronger. Changing your physique takes time, so regularly committing to your workout routine is crucial, as well as maintaining a balanced diet and staying patient, as results vary individually.


  • How Does Protein Impact Your Ability to Tone?

    Protein plays a crucial role in muscle tone and development. When you consume protein, your body breaks it down into amino acids, which are the building blocks of muscle tissue. These amino acids are then used to repair and rebuild muscle fibers broken down during exercise or daily activities. Consuming an adequate amount of protein supports muscle protein synthesis, which creates new muscle tissue, leading to muscle growth and improved muscle tone. Additionally, protein can help to preserve existing muscle mass, especially during periods of calorie restriction or intense exercise, preventing muscle breakdown and promoting a leaner, more defined physique. Therefore, ensuring an adequate protein intake is essential for supporting muscle tone and overall muscular health.


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Jess Chambers

NASM-CNC, BCS, CPT

@Lifthealthybyjess

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