Many women experience changes in body composition after age 50, including a decrease in muscle mass and an increase in body fat. This can lead to concerns about “arm flab,” but targeted exercise can help improve muscle tone and definition. A consistent routine focused on building strength, particularly in the upper body, can yield noticeable results. Prioritizing movement early in the day can also offer benefits beyond muscle tone, impacting energy levels and overall well-being.
Why Morning Workouts Matter After 50
Starting the day with physical activity can be particularly beneficial as we age. Morning movement helps warm up joints more efficiently, improves muscle activation and sets a positive physical tone for the day. Early exercise can also increase blood flow to working muscles and contribute to daily calorie expenditure. For women over 50, focusing on exercises that build endurance and tone muscles, rather than solely focusing on maximal effort, can be especially effective.
Four Bodyweight Exercises for Firmer Arms
The following exercises, designed by fitness professionals, utilize bodyweight and resistance bands to build strength and improve stability, ultimately contributing to firmer arms. They are intended to be accessible and adaptable for various fitness levels.
Yoga Push-Ups
Yoga push-ups combine strength, mobility, and control, engaging the triceps, shoulders, chest, and core. This exercise provides continuous tension, which can help firm the upper arms without overly stressing the elbows. The added shoulder movement also promotes blood flow and joint health, important considerations with age.
How to Do It:
- Begin in a high plank position with hands directly under the shoulders.
- Lower the chest towards the floor, keeping elbows close to the body.
- Press up and shift the hips back into a pike position (forming an inverted V-shape with the body).
- Lower the chest towards the floor again with controlled movement.
- Return to the starting plank position.
Recommended Sets and Reps: 3 sets of 6 to 10 repetitions, with 45 seconds of rest between each set.
Variations: Knee yoga push-ups (modified for less intensity), slow-tempo repetitions, or holding the plank-to-pike position for extended periods.
Form Tip: Focus on slow, controlled movements and keep elbows tracking close to the ribs throughout the exercise.
Incline Push-Ups
Incline push-ups reduce strain on the joints while maintaining constant tension on the triceps. Performing push-ups on an elevated surface allows for cleaner repetitions and better control, leading to more effective muscle engagement. The core remains active throughout the exercise, further enhancing the workout.
How to Do It:
- Place hands on a bench, counter, or other sturdy elevated surface.
- Walk feet back until the body forms a straight line from head to heels.
- Brace the core and lower the chest towards the hands.
- Press through the palms to straighten the arms.
- Reset posture and repeat.
Recommended Sets and Reps: 3 sets of 10 to 15 repetitions, with 45 seconds of rest between each set.
Variations: Wall push-ups (easiest variation), low-incline push-ups, or tempo repetitions (slowing down the lowering and lifting phases).
Form Tip: Maintain a rigid body position from head to heels throughout each repetition.
Plank with Shoulder Taps
This exercise challenges the arms while requiring core stabilization to prevent rotation. Alternating shoulder taps load the supporting arm, particularly the triceps and shoulder muscles. This improves balance and coordination while reinforcing good posture and shoulder control.
How to Do It:
- Start in a high plank position with hands under the shoulders.
- Brace the core and squeeze the glutes.
- Lift one hand and tap the opposite shoulder.
- Return the hand to the floor with control.
- Alternate sides while maintaining a stable core.
Recommended Sets and Reps: 3 sets of 12 to 16 total taps, with 30 seconds of rest between each set.
Variations: Knee plank taps (modified for less intensity), wide stance taps, or holding a static plank position.
Form Tip: Slightly widen the feet to minimize hip sway during the exercise.
Band Pull-Aparts
Band pull-aparts target the rear deltoids and upper back muscles, often neglected in typical workouts. Strengthening these areas improves arm tone and supports proper shoulder alignment. The constant tension provided by the resistance band keeps the muscles engaged throughout the entire range of motion.
How to Do It:
- Hold a resistance band at chest height with both hands, palms facing each other.
- Extend arms straight in front, maintaining a slight bend in the elbows.
- Pull the band apart while squeezing the shoulder blades together.
- Pause briefly at full extension.
- Return to the starting position with controlled movement.
Recommended Sets and Reps: 3 sets of 15 to 20 repetitions, with 30 seconds of rest between each set.
Variations: Overhead pull-apart, seated pull-apart, or tempo repetitions.
Form Tip: Keep the ribs down and avoid arching the lower back during the exercise.
Integrating Exercise with Daily Habits
Achieving firmer arms after 50 requires a combination of targeted exercise and supportive daily habits. Consistent movement throughout the day, adequate protein intake to support muscle repair and growth, and prioritizing recovery through gentle mobility and sufficient sleep are all crucial components. Focusing on controlled movements and repeatable effort will contribute to lasting results.
