Do hands get softer after 60? These 5 standing moves will help.
If your hands feel a little more or less defined than before, you are not alone. I see this all the time with clients, especially on the back of the arms where the triceps sit. It usually occurs gradually as those muscles stop doing enough direct work and the overall range of motion is slightly reduced. This is when that loose, “jiglo” feeling starts to appear.
From a coaching perspective, getting back that consistency gives those muscles a reason to work again and stick with it long enough to see changes. Kai weapons are being prepared one after the otherthey feel stronger, more responsive, and more capable when performing everyday tasks such as pushing, pulling, and lifting. It’s not about doing more, it’s about doing it often and with intention behind each repetition.
Sports cars can helpbut they are not the only way to get there. I have seen many people make real progress using resistance bands and simple body weight movements. When you stay in control and really focus on working muscles, this tension builds up quickly. Show up with this approach, and your hands will begin to respond.
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This move engages your shoulders and triceps at the same time, making it a solid option for building upper arm strength. As you press, the band increases the resistance so that your muscles are engaged from start to finish. When you keep your reps moderate and avoid rushing, you’ll feel your shoulders and triceps working together, rather than just moving over the bar. It also gives you some feedback on the way down, so you can’t just let the weight drop and keep going. Be patient with it, and you will feel that your shoulder will wake up very quickly.
Muscles trained: Shoulders, triceps
How to do it:
- Stand in the center of the resistance band with your feet hip-width apart.
- Hold hands at shoulder height with palms facing forward.
- Brace your core and press your arms overhead.
- Extend your arms fully overhead.
- Lower back down with control.
Recommended Sets and Reps: Do 3 sets of 10 to 12 repetitions. Rest 45 seconds between each set.
Best options: One-off presses, resistance presses, slower reps
Form tip: Keep your ribs down and don’t lean in as you press.
Band Pull-Aparts
Pull-ups work the back of your shoulders and upper back, which helps improve arm function overall. When these muscles are active, your shoulders sit in a strong position and your arms are more engaged during other movements. Controlling repetitions helps keep work on track. Many people rush into this and hardly feel anything, but when you slow it down, it happens immediately. Consider spreading the group out instead of doing the moves alone.
Muscles trained: Back of the head, upper back
How to do it:
- Hold a resistance band in front of you at shoulder height.
- Keep your arms straight, with a slight bend in your elbows.
- Move your arms to your sides and release the band.
- At the end, squeeze your shoulders together.
- Return to the starting position with control.
Recommended Sets and Reps: Do 3 sets of 12 to 15 repetitions. Rest 45 seconds between each set.
Best options: Underarm, Diagonal Pull, Paused Reps
Form tip: Keep your shoulders down and shrug.
Dept. Dips
The bench press puts direct tension on the triceps, which is where most of that arm swing occurs. Your body weight provides enough resistance for your muscles to fight, especially when you lower yourself with control. Staying steady throughout each rep will keep your focus on your triceps, not your shoulders. This one can feel overwhelming quickly, and that’s a good thing as long as you stay in control. If it feels too much, shorten the range a bit and build from there.
Muscles trained: Triceps, shoulders
How to do it:
- Place your hands behind you on the edge of a sturdy chair.
- Extend your legs in front of you.
- Lower your body by bending your elbows.
- Keep your elbows back as you descend.
- Press your hands to return to the starting position.
Recommended Sets and Reps: Do 3 sets of 8 to 12 repetitions. Rest 45 seconds between each set.
Best options: Bending the knees, lowering the legs, slowing down
Form tip: Instead of going forward, keep your shoulders close to your hands.
Band Curls
Band curls keep your biceps engaged throughout the movement. When lifting, the resistance increases, which keeps the muscles from bottom to top. When you stay in control and avoid flinching, the movement becomes much more efficient and you feel your arms working immediately. It’s easy to let the momentum take over here, especially when you’re tired, so be honest with your reps. You’ll benefit more from fewer clean reps than a bunch of rushes.
Muscles trained: Biceps, arms
How to do it:
- Stand in the middle of the resistance band with your feet hip-width apart.
- Keep the arms or ends of the band at your sides.
- Wrap your hands around your shoulders.
- Squeeze your biceps at the top.
- Lower back down with control.
Recommended Sets and Reps: Do 3 sets of 12 to 15 repetitions. Rest 45 seconds between each set.
Best options: Alternate curls, hammer grip curls, tempo curls
Form tip: Keep your elbows close to your sides.
Wall push-ups
Wall push-ups give you a simple way to exercise your upper body while standing upright. Your chest, shoulders, and triceps all contribute and help build strength throughout your upper body. Adjusting your foot position or slowing down your repetitions will keep the movement challenging as you get stronger. This is one of those exercises that gets better the more you focus on it. Move your legs back a little over time and you will immediately feel the difference.
Muscles trained: Chest, shoulders, triceps
How to do it:
- Stand facing the wall with your feet a step or two back.
- Place your hands on the wall at shoulder height.
- Bend your elbows and lower your chest towards the wall.
- Keep your body in a straight line.
- Press back to the starting position.
Recommended Sets and Reps: Do 3 sets of 10 to 15 repetitions. Rest 45 seconds between each set.
Best options: Incline push-ups, handstands, slower repetitions
Form tip: Keep your body straight and don’t let your hips drop.
A few things that make a big difference
This part is often overlooked, but it’s where the results really come in. The exercises themselves are important, but how often you do them and how you move through each repetition will carry more weight over time. Keeping things simple and repeatable makes it easier to stay consistent, and that’s what drives change.
- Stay strong during the week: A few sessions spread out will give your muscles enough repetition to adapt.
- Slow down your repetitions: Control keeps the tension where it needs to be.
- Use group resistance that challenges you: The last few reps should feel like work.
- Pay attention to the position: Staying high helps your arms shift the workload.
- Move throughout the day: General activity supports strength and overall body composition.
Quotes
- St. Onge, Marie-Pierre, and Dympna Gallagher. “Body composition changes with aging: cause or consequence of changes in metabolic rate and macronutrient oxidation?“Nutrition (Burbank, LA County, CA) vol 26.2 (2010): 152-5. doi:10.1016/j.nut.2009.07.004
- Lopez, Jacqueline Santos Silva, et al. “Effects of resistance training with flexion and conventional resistance training on muscle strength: A systematic review and meta-analysis.” SAGE Open Medicine Volume 7 2050312119831116. February 19, 2019, doi:10.1177/2050312119831116
