Our bodies undergo significant changes as we age, including losing skeletal muscle mass and strength. This loss of muscle mass and strength, called sarcopenia, can have serious consequences, leading to a decreased quality of life and increased risk of falls and other injuries. But fear not; there are ways to combat this loss, and one of the most effective ways is through strength training.
In this article, we’ll cover the unique and fascinating aspects of strength training for your arms and show you some exercises you can do at home or the gym to build strength and muscle mass. But first, let’s take a closer look at why building arm strength is so important, especially as we age.
Why Build Arm Strength?
As we mentioned, starting at around age 40, we lose up to one percent of our muscle mass yearly, which accelerates as we enter our 60s and beyond. This loss of skeletal muscle mass and strength can lead to difficulty performing everyday tasks, a decreased quality of life, and an increased risk of falls and other injuries. And here’s the scary news: in the United States, 11% of women aged 50 to 60 have sarcopenia, meaning they are experiencing a significant loss of muscle mass.
But building arm strength isn’t just about preventing sarcopenia. Firm, defined arms can boost your confidence, support a better metabolism, help you burn more calories, and even store more carbohydrates. Additionally, strength training can help reduce body fat, leading to a leaner, healthier body composition.
Measuring Your Progress
Before we get into the exercises, it’s essential to have a way to measure and track your progress. We recommend getting a bioimpedance scale, available at many retailers or on Amazon, which will tell you the difference between your fat mass and lean mass. You can also monitor your strength progress using a hand grip dynamometer for as little as $20 on Amazon.
Upper Body Pushing and Pulling
We recommend focusing on upper-body pushing and pulling movements when building arm strength. Pushing exercises use your chest, shoulders, upper back, and triceps while pulling exercises use your lats, shoulders, and biceps. Compound movements involving multiple joints are more metabolically active and functionally relevant, so focus on those for maximum gains.
Here are some of our favorite exercises for building arm strength:
Pushing Exercises:
– Push-Ups
– Chest Press (using dumbbells or a barbell)
– Overhead Press (using dumbbells or a barbell)
– Tricep Dips
Pulling Exercises:
– Pull-Ups or Assisted Pull-Ups
– Rows (using dumbbells or a barbell)
– Bicep Curls (using dumbbells or a barbell)
– Lat Pull-Downs
When performing these exercises, remember to prioritize good form over heavy weights. Start with a weight that allows you to perform 8-12 repetitions with good form, and gradually increase the weight as you become stronger.
In conclusion, building arm strength is crucial to maintaining a healthy, active lifestyle, especially as we age. Incorporating upper-body pushing and pulling exercises into your workout routine and focusing on compound movements and good form allows you to combat sarcopenia and enjoy more muscular, defined arms. So pull out those camisoles and tank tops from the back of your closet, and let’s get to work!
*****
*****
Summary of Transcript:
The video discusses the importance of having strong, defined arms, especially as we age and lose muscle mass and strength. The speaker recommends monitoring muscle mass and strength with a bioimpedance scale and a hand grip dynamometer. They suggest focusing on compound exercises that target multiple joints and using heavy weights in good form to stimulate muscle growth and improve strength. They also emphasize the importance of muscle for metabolism and fat burning. The video inspires viewers to prioritize arm strength training for health and aesthetic benefits.
*****
Summary of Description:
This video is about a toned arms workout for women. The host, JJ Virgin, recommends six arm exercises that should be done weekly for best results. She is a triple-board certified health expert, fitness Hall of Famer, and 4x New York Times bestselling author. Her team helps people over 40 lose weight and keep it off to look and feel better than ever. The channel provides healthy recipes, nutrition education, and essential information to achieve healthy weight loss that stays off.
*****
Source Description
Here’s how to get toned arms AND maintain them year-round… I do these 6 arm exercises every week; this is my favorite toned arms workout. Do this upper body workout for women weekly for the best results!
Watch more videos like this 👇
I Make These 3 High Protein Lunches When I Have No Time: https://youtu.be/4-Y5_bwOMdI
How To Make Your Workout More Effective!: https://youtu.be/mqSWmbLzJFE
Weight Loss: https://www.youtube.com/playlist?list=PLrjR6f-fNMKq0NGzdrek2wxj6IURbEJQZ
Subscribe: https://www.youtube.com/@jjvirginvideos?sub_confirmation=1
Hi, I’m JJ; welcome to my channel! If you want to lose weight, boost energy, and look and feel fit over 40, you’re in the right place. Here you’ll find the healthy recipes, nutrition education, and the critical information you need to achieve healthy weight loss that stays off.
I’m a triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author. My team and I help people over 40 loose weight and keep it off so they look and feel better than ever.
I’ve discovered that by finding your food intolerances and working out a lot less, you can create a healthy lifestyle customized to your body chemistry and needs.
On this channel, my team of world-class diet, nutrition, and wellness experts and I will give you the information and tools you need to achieve healthy weight loss. Healthy recipes that taste great, fitness routines that work for beginners and gym bunnies alike, and simplified nutrition information based on science, not the latest fad diet.
Subscribe: https://www.youtube.com/@jjvirginvideos?sub_confirmation=1
More videos you might like 👇
Hormone Balance – What To Eat, When & Why: https://youtu.be/mXaf6iqNGAI
Build Muscle & Burn Fat Over 40: https://www.youtube.com/watch?v=fBSwQSUV4H4
Check out this playlist: https://www.youtube.com/watch?v=6uk8z9eSix4&list=PLrjR6f-fNMKpEdQl1RmBUPsYJLqaxcG3c.
Fix Your Diet in 21 Days: https://www.jjvirgin.com/21day
Let’s Connect…
Website: https://jjvirgin.com
Podcast: https://podcasts.apple.com/us/podcast/ask-the-health-expert/id911502027?mt=2
TikTok: https://www.tiktok.com/@jjvirgin01
IG: https://www.instagram.com/jj.virgin
FB: https://www.facebook.com/JJVirginOfficial
