If you’ve been consistently doing bicep curls for years but notice your arms aren’t responding as they used to, you’re not alone. Many individuals over 40 observe that their preferred isolation exercises become less effective with the changes in their bodies. The upside is there are improved movements that can actually develop your arms more quickly and efficiently than traditional curls. Here’s how you can maximize your arm-building potential through these four potent exercises.
There are a number of changes in our bodies as we age that make some exercises less effective:
Because of these changes, multi-joint, compound exercises that stimulate various muscle groups and hormones are more effective.
Compound lifts involving pushes, pulls, and presses engage multiple muscle groups, enhance overall growth, and reduce overuse injuries. They boost functional strength useful for daily activities like lifting groceries, repairing a vehicle, and managing everyday objects. Moreover, compound lifts provoke a greater release of anabolic hormones compared to isolation curls, as they activate multiple joints, thereby promoting bone density, tendon resilience, and joint health—vital factors after 40. They also support metabolic health, a crucial consideration since metabolism slows as you age.
Muscles worked: Triceps, chest, and shoulders.
Points of Performance: Position your hands shoulder-width apart or slightly closer. Keep your elbows tucked by your side (not flared). Lower your chest until it’s just above the ground, then press back up.
Modification: Perform against a bench/wall if wrists or shoulders ache.
Muscles worked: Biceps, back, forearms.
Points of Performance: Place palms facing you and hands shoulder-width apart. Grip the bar, start hanging, and pull the chest toward the bar. Lower slowly.
Modification: Use resistance bands or a lat pulldown machine if a full chin-up is not possible.
Muscles worked: Triceps, chest, and shoulders.
Points of Performance: Place hands on parallel bars, arms straight. Lower body until elbows are at about a 90° angle. Push back up.
Modification: Bench dips with feet on the floor.
Muscles worked: Shoulders, triceps, upper chest.
Points of Performance: Stand tall, holding weights at shoulder height. Press weights overhead until arms are fully extended. Lower weights back to shoulder height with control.
Modification: Perform seated press for lower back support.
While keeping in mind recovery may take longer as we progress in age, being aware of persistent soreness or joint pain is paramount to recovery, progression, and safety. Aim for completing these exercises 2–3 times per week, with at least 48 hours between sessions for the same muscle group. Target 2-4 sets per exercise with a repetition range of 8-12, which is optimal for strength and size changes.
One key recommendation to get better arm-building results is optimizing protein intake. Optimal protein intake to support muscular gains is 1.2–1.6 grams of protein per kilogram of body weight daily. This amount is higher than what I recommend to younger Soldiers, due to reduced protein utilization as we age. Protein intake should be spread out throughout the day to optimize your training. As a rule of thumb, many adults can best process about 20-30 grams of protein per meal or snack.
Those over 40 should also prioritize leucine-rich foods like eggs, lean meat, whey protein, and soy to stimulate muscle protein synthesis; Omega-3s (fish, flax) to improve muscle recovery; Vitamin D and calcium to support bone health; and hydration to help with tendon and joint health.
Ensuring a proper night’s sleep is very important because this is when our body heals, resets, and grows. Aim for 7-9 hours of quality sleep per night to maximize your gains in the gym.
Additionally, be sure to manage stress, as cortisol can blunt muscle growth, and avoid smoking and excess alcohol.
The U.S. Army’s Holistic Health and Fitness (H2F) system combines all essential aspects of physical and non-physical well-being, understanding that each domain of health – physical, mental, nutritional, spiritual, and sleep – impacts the others. No one thing is the answer. Training in a silo won’t get you the gains you want. Every domain has a place.
Neuromuscular improvements can occur in 2–4 weeks — you’ll feel stronger before looking bigger. Visible muscle definition is usually noticeable by 8–12 weeks with consistent training, nutrition, and recovery. Stay patient and remember progress may be slower after the age of 40. Results depend on genetics, diet, and adherence, but consistency still yields steady gains.
Keep in mind that training or even wellness is a multifactorial problem set, and not everything can be fixed at once. Focus on starting a good routine in the gym, and then start to work on your diet. Allow those results to drive your desire to get better and tackle your sleep, and inspire you to check your mood periodically.
For more information on best practices in holistic health, check out the Army’s All You series on YouTube – it’s the Army’s way of sharing its state-of-the-art H2F weapon system with the rest of the nation. It’s a game-changer on every level.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Lt. Col. Jason D. Barber, MS, PA-C, CSCS, RSCC*E, USAW II, USATF, TSAC-F
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