These 2 Exercises Build Arm Strength Faster Than Traditional Workouts After 40
Share and Follow

Once you hit the age of 40, it is common to experience sarcopenia, which is the natural decline in lean muscle mass that comes with aging, particularly in the upper body. Factors like reduced physical activity, poor recovery practices, and hormonal changes can accelerate the loss of strength and muscle mass. According to Leon Veal, a level three certified personal trainer and the head of nutrition and innovation at Styrkr, the arms are often the first to show signs of this decline. To enhance your fitness regimen, Leon recommends two key exercises to quickly build arm strength after reaching 40.

Leon emphasizes the importance of selecting exercises that target not only the arms but also engage other muscle groups to promote overall strength. Unlike traditional bicep curls and triceps extensions, which focus on single joints, the recommended exercises are compound and multi-joint movements. This means they work the arms along with other muscle groups simultaneously, leading to increased muscle activation, enhanced efficiency, and a more favorable hormonal response. Additionally, these exercises replicate real-life movements such as pushing, pulling, and bracing, resulting in improved functional strength for daily activities beyond just aesthetic benefits at the gym.

2 Exercises That Build Arm Strength Faster Than Traditional Workouts After 40

Close-Grip Pushups

woman performing close-grip pushup
Shutterstock

One of the recommended exercises is the close-grip pushup, which targets the chest, triceps, and front delts. By placing the hands closer together, this variation emphasizes arm extension strength. According to Leon, this exercise also activates the core and stabilizing muscles, providing support for aging shoulders and posture. The close-grip pushup is accessible, easy to modify based on individual fitness levels, and gentler on the joints compared to heavy triceps extensions.

Here’s how to do close-grip pushups:

  1. Begin in a high plank with your hands placed under your chest, closer than shoulder-width.
  2. Engage your core.
  3. Bend your elbows to lower your chest toward the ground, keeping your elbows close to your sides.
  4. Push through your palms to rise back up.

9 Strength Moves Men Over 50 Should Be Doing Daily

Chin-Ups

women doing chin-ups, concept of exercises to melt love handles
Shutterstock

“Chin-ups with an underhand grip are one of the best moves to target the biceps, lats, and upper back all in one,” Leon says. “They train arm flexion through a full range of motion under bodyweight load, making them more functional than isolated curls. Plus, the grip and forearm activation you get from chin-ups is great. For those who can’t do bodyweight reps yet, assisted band versions or machine-assisted sets work just as well.”

Here’s how to do chin-ups:

  1. Stand tall and begin the exercise from a dead hang position.
  2. Bend your elbows as you pull yourself up until your chin clears the bar.
  3. Use control to lower.

5 Daily Bodyweight Moves for Visible Results in 2 Weeks

One of the biggest perks of incorporating these exercises into your regimen is how they aid aging joints.

“Close-grip push-ups allow natural wrist and elbow positioning, and the range can be modified to reduce stress,” Leon says. “Chin-ups (especially assisted) keep the shoulders in a more stable, neutral position compared to heavy curls or overhead triceps work, which can often irritate the elbows or rotator cuff.”

Alexa Mellardo

Share and Follow
You May Also Like

20 Protein-Packed Snacks to Quickly Satisfy Hunger

Protein is an essential component of a healthy diet, contributing to various…

“6 Campbell’s Soup Recipes for Weight Management”

When trying to reach your wellness goals, part of the process usually…

“Top 6 Foods Recommended by Denise Austin for Fighting Stubborn Belly Fat”

If you are looking to achieve flat abs, it is important to…

The Top 10 Instant Oatmeals in Grocery Stores that Are Not Good for Your Health

Mornings are hectic, with work, pets, and kids, making cooking breakfast difficult.…

4 Exercises without Weights that Shape Your Body More Effectively Than Gym Machines for People Over 40

If you’re getting bored with your typical gym routine, it’s time to…

Test yourself for youth with a short 30-second test.

As you get older, your muscle mass decreases, particularly the fast-twitch fibers…

Comparing Strength Training and Pilates: Which is More Effective for Women Over 50?

Once you hit 50, it is advisable to reassess your exercise regimen.…

“Top 7 Sam’s Club Products Recommended by Dietitians for Losing Belly Fat”

It’s crucial to prioritize losing belly fat for overall health, but this…