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According to a certified fitness expert, incorporating five specific standing exercises can significantly enhance upper arm strength, especially for those over 55.
As we age, it’s common to notice a decline in the firmness and strength of the backs of our arms. This isn’t just in your imagination; it’s a natural consequence of sarcopenia, which is the age-related reduction in muscle mass. Studies indicate that without consistent strength training, adults might lose about one percent of their muscle mass annually as they grow older. This weakening can make everyday activities, such as opening doors, carrying groceries, or lifting things overhead, more challenging.
The promising news is that you don’t need to rely on heavy weights or complicated gym routines to build strength in your upper arms. Many fitness experts suggest straightforward standing exercises that use your own body weight, focus on controlled motions, and emphasize maintaining muscle tension over time to tone the upper arms past the age of 55. To explore the most effective standing exercises, we consulted with James Bickerstaff, CPT, a personal trainer at OriGym, who provided his top exercise recommendations.
“Standing exercises are excellent for training the upper body because they don’t require heavy equipment and minimize joint strain,” Bickerstaff notes. “These exercises are particularly beneficial for fortifying the triceps and shoulders while also enhancing your coordination and balance.”
“Standing exercises allow you to train the upper body without needing heavy equipment or putting excessive strain on the joints,” Bickerstaff explains. “They’re particularly effective for strengthening the triceps and shoulders while also improving coordination and stability.”
Standing Wall Push-Ups
First up are standing wall push-ups, which are easily one of the safest ways to build upper-body strength, particularly for adults just getting into resistance training.
“Standing wall push-ups activate your triceps, shoulders, and chest without putting pressure on your joints,” says Bickerstaff. “This movement helps tighten the back of your arms and improve upper body strength needed for daily tasks such as pushing doors.”
How to do it:
- Stand facing a wall with your feet about an arm’s length away.
- Place your hands on the wall at shoulder height and shoulder-width apart.
- Engage your core and keep your body in a straight line from head to toe.
- Slowly bend your elbows to bring your chest toward the wall.
- Pause for one to two seconds then push through your palms to return to the starting position.
- Perform 2 to 3 sets of 10 to 15 reps, resting for 45 to 60 seconds between sets.
Standing Arm Circles
Arm circles may look simple, but they place your shoulders and upper arms under continuous tension. “Standing arm circles keep your arms under constant tension, which helps strengthen the shoulders and tighten your upper arms without needing weights,” Bickerstaff explains.
How to do it:
- Stand tall with your feet hip-width apart.
- Extend your arms out to your sides at shoulder height.
- Keep your palms facing down and maintain a slight bend in your elbows.
- Begin making small, controlled circles forward with your arms.
- Continue for 20 to 30 seconds before reversing direction and repeating for another 20 to 30 seconds.
- Complete 3 sets in each direction. Rest for 30 to 45 seconds between sets.
Standing Punches
Standing punches combine upper-arm strengthening with light cardio, which can help build muscular endurance and tone your upper arms.
“These great low-impact exercises tone your arms by working them continuously,” says Bickerstaff. “This helps to strengthen the shoulders, biceps, and triceps while improving coordination.”
How to do it:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Raise your hands in front of your chest in a relaxed guard position.
- Engage your core and keep your posture upright.
- Extend one arm forward in a controlled punching motion.
- Return your arm to the starting position and repeat with the opposite arm.
- Continue alternating punches smoothly without locking your elbows.
- Aim for 3 sets of 30 to 40 seconds, resting for 30 to 45 seconds between sets.
Standing Reverse Arm Raises
Reverse arm raises target your rear deltoids and upper-back muscles, which studies suggest are crucial for good posture and arm strength as you age.
“This exercise targets the often-neglected muscles at the back of the shoulders and upper arms,” Bickerstaff explains. “It helps create stronger, more defined arms while improving posture.”
How to do it:
- Stand tall with your feet hip-width apart and your knees slightly bent.
- Extend your arms straight in front of you at shoulder height.
- Keep your palms facing each other and your core flexed.
- Slowly pull your arms outward and backward.
- Squeeze your shoulder blades together at the end of the movement.
- Pause for one to two seconds, then return your arms to the starting position with control.
- Perform 2 to 3 sets of 12 to 15 reps. Rest for 45 to 60 seconds between sets.
Standing Overhead Reach
Last but far from least, the standing overhead reach is a non-negotiable for toning your arms after 55.
“This exercise places your triceps under tension while also encouraging shoulder stability and flexibility,” says Bickerstaff. “This can help tighten the back of the arms and improve everyday arm strength.”
How to do it:
- Stand tall with your feet hip-width apart and your core tight.
- Raise your arms straight overhead with your palms facing forward.
- Slowly bend your elbows to lower your hands behind your head.
- Keep your upper arms pointing upward and close to your ears.
- Extend your arms back up toward the ceiling with control.
- Avoid arching your lower back during the movement.
- Complete 2 to 3 sets of 10 to 12 reps, resting for 45 to 60 seconds between sets.