This article provides information on the best arm exercises for women over 50. Whether you have been working out for a while or are just beginning your fitness journey, these exercises will help you gain strength, tone your arms, and improve posture.
As women age, it is essential to work on upper body strength and flexibility to stay independent and perform day-to-day tasks. Through these arm exercises, women over 50 can gain the strength and look they desire, while staying active.
Table of Contents
15 Types of Arm Exercises for Women Over 50
To perform bicep curls, begin with a dumbbell in each hand, palms facing upward. Gently lift the dumbbells up to your shoulders while keeping your elbows close to your body. Then, slowly lower them back down to the starting position. Do 3 sets of 12-15 reps.
To perform tricep dips, begin by sitting on the edge of a stable chair or bench. Position your hands beside your hips, facing forward. Slide off the edge and lower your body until your elbows create a 90-degree angle. Push back up to the beginning position and repeat this movement three times with 10-12 repetitions each.
Begin by performing 3 sets of 5-10 repetitions of Push-ups. Start by positioning your hands slightly wider than shoulder-width apart, either on your knees or toes. Keep your body in a straight line as you slowly lower your chest towards the floor by bending your elbows. Push back up to the starting position. As your strength increases, gradually increase the repetitions.
Begin your Hammer Curls by picking up a dumbbell in each hand with your palms facing inward. Make sure that your elbows stay close to your body as you lift the weights up towards your shoulders. Control the lowering of the dumbbells and complete 3 sets of 12-15 reps.
Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder level, palms facing forward. Perform 3 sets of 10-12 reps of the Overhead Press exercise by lifting the dumbbells overhead and fully extending your arms, then slowly bringing them back to the starting position.
Begin your tricep kickbacks with 3 sets of 10-12 repetitions for each arm. Hold a dumbbell in your right hand and lean forward, keeping your back straight. Place your left hand on a bench or chair for balance. Extend your right arm straight back, feeling the contraction in your tricep, then return to the starting position. Once finished, repeat the exercise on your left side.
Start by standing with your feet shoulder-width apart and your arms out to the sides at shoulder height. Move your arms in tiny circles, gradually increasing the size of the circles. Do 20 reps in one direction, then switch directions and do another 20 reps.
Begin by positioning your feet shoulder-width apart with your knees slightly bent. Hold a dumbbell in each hand with your palms facing inward. Bend forward from the hips while keeping your back straight, allowing your arms to hang down. Then, squeeze your shoulder blades together as you lift your arms out to the sides until they are parallel to the floor. Lower them back to the starting position. Complete 3 sets of 10-12 reps.
To perform upright rows, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand in front of your thighs, palms facing your body. Then, lift the dumbbells up towards your chin while keeping your elbows higher than your wrists. Afterward, slowly lower the weights back down. Finally, do 3 sets of 10-12 repetitions of this exercise.
To perform concentration curls on each arm, sit on a bench or chair and keep your feet flat on the floor. Hold a dumbbell in your right hand and rest your elbow against the inside of your right thigh, with your palm facing up. Curl the dumbbell up towards your shoulder, squeezing your bicep at the top. Lower the dumbbell back down and repeat for 10-12 reps. Switch arms and repeat for another two sets.
Begin your Diamond Push-up routine by getting into a modified push-up position with your knees on the ground and your hands close together, forming a diamond shape with your thumbs and index fingers. Slowly lower your chest towards the diamond while keeping your body in a straight line. Push back up to the starting position. Aim to do 3 sets of 5-10 reps to start, and gradually increase the number of reps as you become stronger.
Begin lateral raises by standing with your feet shoulder-width apart and holding a dumbbell in each hand at your sides, palms facing your body. Raise the dumbbells (sideways) up to shoulder level, keeping your elbows slightly bent. Lower them back down with control. Aim for 3 sets of 10-12 reps.
Dips with Leg Extension
To complete this exercise, sit on the edge of a sturdy chair or bench with your hands beside your hips and fingers pointing forward. Lower your body, bending your elbows to a 90-degree angle and then push back up while extending one leg straight out in front of you. Repeat this motion, alternating legs with each dip, for 3 sets of 10-12 repetitions.
To perform wrist curls, begin by sitting on a bench or chair. Take a dumbbell in each hand with your palms facing upwards. Place your forearms on your thighs with your hands hanging off the edge. Curl the dumbbells towards your forearms while squeezing your wrists. Lower the dumbbells back down and repeat for the desired number of reps. Aim for 3 sets of 12-15 repetitions.
Resistance Band Pull-Apart
For the Resistance Band Pull-apart exercise stand with feet shoulder-width apart and hold a resistance band in front of you with both hands, palms facing down. Pull the band apart by bringing your hands out to the sides, and squeezing your shoulder blades together. Return to the starting position and repeat for 3 sets of 12-15 reps.
In conclusion, women over 50 can gain many advantages from arm exercises that promote muscle strength, flexibility, and tone. As outlined in this article, bicep curls, tricep dips, push-ups, and resistance band exercises are some of the most beneficial exercises for this age group.
Before starting any new exercise routine, it is important to consult with a professional to ensure safety and effectiveness. With consistent practice, these exercises can lead to stronger, more toned arms and a healthier, more active lifestyle.