If you’re a woman over 50, weight training can be one of the best things you do for your body—especially when it comes to toning your arms. Gone are the days of thinking heavy weights are only for bodybuilders. Lifting weights not only tones but also boosts metabolism, strengthens bones, and keeps your arms strong and firm as you age.
Why Focus on Arms?
As we age, it’s common for muscle mass to decrease, leading to what many refer to as “bat wings”—loose skin and loss of firmness in the upper arms. Weight training is the answer to keeping your arms toned and strong. Regular arm exercises can help you regain muscle mass, improve the look of your arms, and even enhance everyday functionality. Plus, toned arms give you confidence, whether you’re wearing sleeveless tops or just feeling strong enough to take on your day.
My Arm-Toning Workout Routine
This simple, yet effective arm workout is perfect for women over 50 looking to tone and strengthen their arms. All you need are dumbbells and some space to move. In this video, here are the exercises I'm focusing on for this video:
Front Raise (3 sets of 10) Targeting your shoulders, this is a great way to start. For this exercise, keep your weights lighter to protect your shoulders while still getting a good burn.
Overhead Tricep Extensions (3 sets of 10) Sculpt your triceps with this overhead move. Start with your arms overhead, holding one dumbbell with both hands. Slowly lower the weight behind your head, then extend your arms back up.
Squat and Press (3 sets of 10) This full-body move not only works your arms but also engages your legs and core. Squat down, then press the weights overhead as you rise.
Bent Over Row (3 sets of 10) Strengthen your back and biceps with this row. While bent at a slight angle, pull the weights towards your torso, squeezing your shoulder blades together.
Wide Arm Curl (3 sets of 10) Targeting your biceps, this wider variation helps to isolate and tone them. Hold the weights wider than shoulder-width, then curl up and down.
Overhead Extension (One arm at a time, 3 sets of 10 each arm) Tone your triceps by working each arm individually. Hold a dumbbell in one hand, extend it overhead, and lower it in front of your head before extending back up.
Bicep ISO Hold and Curl (3 sets of 10 each arm) This move engages both the biceps and endurance. Hold one arm in a 90-degree curl while you curl with the other, alternating after each set.
Pro Tip: For all exercises, except the front raise, try going heavier on your weights. Challenge your muscles to grow stronger by increasing your weight gradually.
Why Heavier Weights?
Many women are hesitant to pick up heavier weights, but there’s no need to worry about “bulking up.” Heavier weights help build lean muscle mass, which not only tones your arms but also burns more calories throughout the day. Your muscles will become firmer, and you’ll see better definition in your arms. Plus, as women over 50, we’re at greater risk for losing muscle mass, so heavier weights can help prevent that.
Get Started Today!
Incorporate this arm-toning workout into your routine at least three times a week, and you’ll start seeing and feeling the difference. Remember, strength training isn’t just about looking good—it’s about feeling strong, capable, and confident in your own body.
So, grab those dumbbells, follow along with my video, and let’s get started on your journey to toned, strong arms! Your body—and your future self—will thank you.
Thanks for stopping by!
XO,
Kellye
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