It’s never too late to begin a fitness routine. If you’re over 60 and want to keep your arms strong and toned, there are effective workouts that build muscle and strength without being overly strenuous.
Here, we’ll cover four moves that target both your biceps and triceps while remaining gentle on your joints. Whether you’re new to fitness or have been active for years, these activities can be tailored to your pace and comfort level. Let’s begin.
1. Bicep curls with dumbbells
One of the easiest ways to target your arm muscles is with a classic bicep curl. Stand with a dumbbell in each hand, keeping your arms close to your sides. Slowly lift the weights by bending your elbows, focusing solely on your biceps.
Heavy weights aren’t necessary for this. Instead, focus on increasing repetitions. This approach builds strength while minimizing the risk of injury. Many retirees find that maintaining controlled movements at a steady pace ensures the exercise is both safe and effective. Remember, it’s about quality over quantity, so select weights that challenge you while allowing for proper form.
2. Triceps pushdown with a high pulley
Triceps often get overlooked, but they’re essential for keeping your arms strong. The triceps pushdown, performed with a high pulley machine, is an excellent exercise to target this muscle group. Stand in front of the machine with your elbows tucked firmly at your sides. Grasp the handle and push it downward until your arms are fully extended, then slowly return the weight to the starting position.
This movement isolates your triceps and is beneficial for retirees noticing weakness in the back of their arms. Ensure each motion is deliberate, and if you’re unfamiliar with the equipment, ask a trainer for guidance.
3. Seated bicep curls
The seated bicep curl is a great variation on the classic curl. Sit on a slightly inclined bench, letting your arms hang freely before curling the dumbbells upward. This position shifts the emphasis, helping to engage your muscles through a fuller range of motion.
Sitting down also provides added stability and supports your back, making it especially helpful if balance is a concern. Keep your elbows close to your body and lower the weights in a controlled manner. This adjustment offers a gentle way to enhance your workout while targeting your arms.
4. Machine dips for triceps
Machine dips are another excellent way to strengthen your triceps in a controlled and safe manner. Sit comfortably on the dip machine and ensure your back is well supported. Keep your elbows close to your body as you exhale and contract your triceps to extend your arms downward. Slowly draw your arms back to the starting position as you inhale, and repeat this controlled motion for your desired number of repetitions.
This exercise builds functional strength and is suitable for retirees, as it minimizes stress on the joints. Focus on smooth and consistent movements to maximize the benefits.
Building arm strength doesn’t have to be overly complicated. These four exercises offer a safe and accessible way to tone your arms for people of various levels of fitness. And if you’re hitting the gym, be sure to verify your form with a trainer to ensure optimal results and prevent injury.