You don’t have to join a gym or lift heavy weights to firm up your arms after turning 40. As you age, hormonal shifts, diminishing muscle, and reduced collagen can cause the skin on your arms to lose firmness more quickly compared to other parts of your body. Research indicates that sarcopenia, or age-related muscle deterioration, starts in your 30s and picks up speed with each decade. This results in weaker triceps, a decrease in upper-body definition, and a saggy appearance around the arms.

Fortunately, you can counteract this natural muscle decline with targeted movements using your body weight and resistance bands, which are gentler on the joints compared to conventional weightlifting. James Brady, a personal trainer at OriGym, explains to ETNT, “These exercises effectively build strength in the chest, shoulders, and arms without putting strain on your joints.” He further notes that they are beginner-friendly, adaptable to any fitness level, and “revolutionary for strengthening arms, shoulders, and core.”

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Wall Push-ups

This beginner-friendly variation activates your chest, shoulders, triceps, and core while sparing your wrists and elbows from strain.

How to do it:

1. Stand facing a wall, about an arm’s length away.
2. Place your hands shoulder-width apart at chest height.
3. Bend your elbows to bring your chest toward the wall.
4. Push back to the starting position.
5. Perform 2 to 3 sets 10 to 15 reps. Rest for one to two minutes between sets.

Common mistakes to avoid: Rushing the movement, arching your lower back, or sagging your hips toward the wall.6254a4d1642c605c54bf1cab17d50f1e

Beginner tip: Step closer to the wall to decrease difficulty. Step farther away as you get stronger.

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Tricep Chair Dips

Tricep dips are among the best exercises for targeting the back of your arms. They tone the area many find problematic—the soft tissue under the upper arm—and all you need is a stable chair.

“These target the exact area you’re looking for, but they’re not too challenging either,” says Brady. “If you want to make it even easier, put your feet flat on the floor instead of being on your heels.”

How to do it:

1. Sit on the edge of a sturdy chair, gripping the sides beside your hips.
2. Slide your hips forward, keeping your hands planted firmly.
3. Bend your elbows to lower your body a few inches.
4. Push back up until your arms are straight (but not locked).
5. Do 8 to 12 reps for 2 to 3 sets. Rest for one to two minutes between sets.

Common mistakes to avoid: Dropping too low (which strains the shoulders) and flaring your elbows outward.

Beginner tip: Keep your feet flat and knees bent to reduce load and make dips easier.

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Modified Plank Shoulder Taps

This full-body movement tones your arms while also engaging your core and shoulders for stability. “These can be quite challenging, but game changing for beginners,” says Brady.

How to do it:

1. Start in a kneeling plank position with your hands below your shoulders.
2. Engage your core to keep hips steady.
3. Tap your right shoulder with your left hand.
4. Switch sides and repeat.
5. Complete 2 sets of 10 taps per side. Rest for one to two minutes between sets.

Common mistakes to avoid: Rocking side to side or letting your lower back dip.

Beginner tip: Perform the move against a wall or countertop to reduce load while maintaining the same benefit.

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Tricep Pushdowns

This move targets the long head of the triceps, the muscle that gives arms a firmer, more sculpted appearance when developed. While this typically requires a cable machine, you can easily replicate it at home using a resistance band looped over a door anchor.

“Tricep pushdowns are essential for targeting the long head of your tricep, making it a lot more solid if you implement them over time with your training,” says Brady.

How to do it:

1. Stand facing the band or cable pulley.
2. Grip the rope or V-bar attachment with palms facing each other.
3. Keep elbows tucked at your sides.
4. Push the handles down until your arms are fully extended.
5. Squeeze your triceps at the bottom, then slowly return to start.
6. Perform 10 to 15 reps for 3 sets. Rest for one to two minutes between sets.

Common mistakes to avoid: Using momentum to push the weight down, flaring your elbows out, or not squeezing at the bottom of the movement.

Beginner tip: Use a lighter band and focus on slow, controlled movement before increasing resistance.

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Resistance Band Bicep Curls

Strong, toned biceps complement the triceps for full-arm balance. Resistance bands allow progressive overload—meaning you can build strength without heavy weights.

How to do it:

1. Stand in the middle of a resistance band with your feet hip-width apart.
2. Hold the handles with your palms facing forward.
3. Keep your elbows close to your body.
4. Curl your hands toward your shoulders, squeezing at the top.
5. Lower slowly to the start position.
6. Perform 12 to 15 reps for 2 to 3 sets. Rest for one to two minutes between sets.

Common mistakes to avoid: Swinging your arms or allowing your elbows to drift forward.

Beginner tip: Slow down the tempo and focus on squeezing your biceps for one second at the top.

Adam Meyer, RHN