5 Home Exercises to Restore Arm Strength After 55

Lose your “bat wing” arms forever by adding these at-home exercises to your day.

Covering your arms in hot weather because they feel mushy or out of shape isn’t exactly fun — and it’s something you can address. There are a number of age-related factors that contribute to unwanted wrinkles, including a decrease in elastin and collagen, slower metabolismand hormonal changes.

In fact, according to Jacqueline Gavino, MPH, CHES®Director of Fitness at Pritikin Longevity Center, who earned a Bachelor of Science in Physical Education: Sports and Fitness Studies from Florida International University. “flash” arm becomes more visible with age. In loss of lean muscle mass-sarcopenia – can occur as early as the age of 30, which reduces the original support of your arms. Even if you are an active person, these changes can occur if resistance training Gavino emphasizes that it is not enough to keep the muscles.

The result? Skin doesn’t “bounce back” as quickly as it used to, fat can accumulate more easily, and lean muscle is harder to maintain—ugh.

“With less muscle under the skin, there’s less structure to hold everything together. So the backs of the arms, especially the triceps, move more. It’s not your fault. It’s just physics. Weight has an easier job when there’s less muscle to resist it,” he explains. Renee Sims, CPTAlida is the owner and founder of 126 Personal Fitness, with over two decades of experience as a certified trainer and group fitness instructor.

Don’t panic because soon you can be rocking sleeveless shirts and blouses this summer and beyond. We talked to fitness experts who share five at-home workouts strong arm jump faster than sports training after 55.6254a4d1642c605c54bf1cab17d50f1e

Muscle is what gives shape to your arms and fills the space under the skin for a fuller, more defined appearance.

“If you’re wondering where to focus, the triceps are the most important place to start. They make up about two-thirds of your arm mass, which means they have the biggest visual impact,” says Simms. “That said, the biceps and shoulders are still important. They round everything out and create balance, so your arms look strong in every way.”

Below, Gavino and Simms share five at-home exercises that can tone and strengthen your arms after age 55. Add them to your routine ASAP!

Push ups

“Focus on keeping your body in a straight line from head to knees or toes while keeping your core engaged so your hips don’t drop,” says Simms.

1. Start in a high plank with your hands under your shoulders and your body straight from head to heels.
2. Activate your core.
3. Bend your elbows to lower your chest to the floor for 3 to 4 seconds. Keep your body long and straight as you lower.
4. Press up, straighten your arms.

Hammer Dumbbell Curls

1. Stand tall with feet apart, holding a dumbbell in each hand at your side with a neutral grip.
2. Make sure your elbows stay locked to your ribs as you curl the dumbbells up.
3. Stop when your arms are vertical or just crossed.
4. Slowly down.

Wall angel

1. Press your back against the wall, bend your elbows to 90 degrees and extend the backs of your hands to the wall.
2. Slowly raise your arms overhead while pressing your hands into the wall, keeping your core engaged throughout.
3. Lower your hands.

Plank Shoulder Taps

1. Assume a front plank position. For a modified version, lower your knees.
2. Raise your right hand to touch your left shoulder.
3. Return to the front plank position.
4. Repeat on the other side and continue alternating.

Upper triceps extension

1. Stand tall with feet hip-width apart and hold a dumbbell with both hands. (Alternatively, sit on a sturdy chair or exercise bench with your feet on the floor.)
2. Lift the weight above your head.
3. Keep your elbows close to your ears as you slowly lower the dumbbell behind your head, feeling the stretch in your triceps.
4. Use the control to press the weight over the back of the head.

Alexa Mellardo