Knowing where to start with strength training can be overwhelming, especially if you’re new later in life. But while you might think it requires spending hours in the gym, that’s far from the truth—you can build meaningful strength in the comfort of your own home with short, effective workouts.
As you age, upper body strength becomes even more vital because it’s needed for everyday tasks and movements like lifting, pushing and pulling – and if you fall, having upper body strength to get yourself back up is critical. As mentioned, though, building this power doesn’t have to be complicated. In fact, fitness content creator Petra Genko recently Shared on Instagram The exact workout he does to keep his arms strong at age 58 — and it only has four moves.
exercise
Do each exercise, then rest for 15 seconds before starting the next one. Repeat for two more rounds.
1. Bicep curl x 12
2. Tricep Extension (Kickback) x 12
3. Hammer curl x 12
4. Tricep overhead extension x 12
Why does it work?
Focusing on four isolation exercises, the workout supports daily, functional strength. For example, bicep curls reflect lifting and carrying movements (eg, shopping), triceps extensions help push movements (eg, opening doors), and hammer curls are great for grip strength.
How to do the exercises
- Start with A dumbbell On each hand, palms down and palms facing your body.
- Rotate each arm so that your hands are facing forward. Keeping your knees slightly bent, activate your glutes.
- Engage your core to avoid any strain on the bones, bend your arms, and raise the weight to chest height in a slow, controlled motion.
- Keep your shoulders relaxed and down, and your head, neck, and spine neutral. Do not arch your back.
- In another slow, controlled movement, lower the weights back down to your thighs by straightening your arms.
- Stand with your knees bent and lean forward slightly with a dumbbell in each hand.
- Keeping your back straight, bend your knees at 90 degrees so that your triceps are aligned with your back and your biceps are perpendicular to the floor.
- Engage your core and your triceps and, bending at the knees, lift the dumbbells up and back as you try to straighten your arms.
- Your triceps should remain still; Only your hands move.
- Guide the weight up until your arms are straight, pause, then lower back to 90 degrees.
- Start by standing or sitting on your bench, with your back straight and your dumbbells at your sides.
- Keep your elbows tight to your body and pull your shoulders back.
- With your arms fully extended, curl your arms toward your chest until your fingers are close to your shoulders.
- Hold your hands in this position for 1-2 seconds, then slowly lower your hands.
- Stand with feet hip-width apart, holding a dumbbell in your hands.
- Bring the weight overhead, extending your arms straight so the dumbbell is above your head.
- Keeping everything from your shoulders to your hips, slowly bend your elbows, lowering the weight behind your head until your arms are just below 90 degrees. Your elbows should point forward, not to the side. Pause, and lift back up straight.
After years of living with endometriosis and going through seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Hula to build strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
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Hannah Bradfield is a senior health and fitness writer Women’s Health England. An NCTJ accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sports Science and an MA in Media and Cultural Analysis. He has been covering sport, health and fitness for the past five years and has created content for sites including BBC Sport, BBC Voices, etc. The world of running and Style. He specifically interviews those working in the community to improve access to sport, exercise and health. Hannah is a 2024 John Schofield Trust Fellow and has also been named a 2022 Rising Star in Journalism by the Printing Charity. An avid runner, Hannah was a strong sprinter (also dabbling in the long jump) but later transitioned to long-distance running. While the 10K is her favorite race distance, she loves running or volunteering at parkrun every Saturday, followed by a pastry of course. He is always looking for fun new runs and races and places to eat.
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