Transform Your Arms: Top Home Exercises Beating Gym Classes for Over-60s

As we grow older, the infamous "arm jiggle" commonly makes its debut. It often becomes evident to those aged 60 and above, as the arms are typically among the first areas where people notice changes. The skin tends to soften, and lifting your arms can often lead to a noticeable “wave,” notes Gerard Washack, the owner of Fit in 42 La Quinta. Washack, who has accumulated over 10,000 hours of hands-on training with clients in their 40s through 70s, explains this phenomenon.

Washack points out, “With age, skin loses its elasticity. As muscles begin to shrink, skin lacks firmness and starts appearing looser. This results in the characteristic soft look, the waving skin when you wave, and a loose sensation at the back of the arms. It’s not solely due to fat; it's a result of loose skin hanging over diminished muscle. The solution to both issues is straightforward: rebuild the muscle.”

Why do standard gym workouts and classes often fall short for older individuals seeking arm transformation? They seldom effectively address changes needed in the arms.

Washack elaborates, “Many exercise regimens aimed at older adults hardly focus on the arms. Most classes prioritize cardiovascular activities, and machine circuits frequently overlook direct arm exercises. When arms are targeted, exercises like cable bicep curls or tricep pushdowns are often performed with weights that are too light to adequately challenge the muscles.”

Below, he outlines five exercises that can help firm and define your arms—all from the comfort of home.6254a4d1642c605c54bf1cab17d50f1e

Tricep Kickbacks

[embed]https://www.youtube.com/watch?v=m_UlDFNX4mk[/embed]

1. Begin by standing tall, holding a dumbbell or water bottle in each hand.
2. Hinge forward at the hips, keeping your back flat and your core engaged.
3. Keep your upper arms parallel to the ground as you extend the weights behind you.
4. Squeeze your triceps at the top of the movement.
5. Use control as you return to the start position.

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Overhead Tricep Extensions

[embed]https://www.youtube.com/watch?v=a9oPnZReIRE[/embed]

1. Stand tall, feet hip-width apart, holding a dumbbell with both hands.
2. Lift the weight overhead.
3. Keep your elbows close to your ears as you slowly lower the dumbbell toward the back of your head, feeling the stretch in your triceps.
4. Use control to press the weight back overhead.

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Bicep Curls

[embed]https://www.youtube.com/watch?v=6DeLZ6cbgWQ[/embed]

1. Hold a dumbbell in each hand at your sides with a supinated grip.
2. Bend your elbows to curl the weights up toward your shoulders.
3. Squeeze your biceps at the top.
4. Use control to lower.

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Chair Dips

[embed]https://www.youtube.com/watch?v=HCf97NPYeGY[/embed]

1. Begin sitting at the edge of a sturdy chair.
2. Place your hands on the edge of the seat and lift your tailbone off the chair.
3. Walk your feet away until your knees, hips, and torso form 90-degree angles.
4. Activate your core and keep your shoulders relaxed as you bend your elbows and lower your body just below the seat.
5. Press back up until your arms are straight, engaging your triceps as you do so.

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Hammer Curls

[embed]https://www.youtube.com/watch?v=mn71kPuoRSg[/embed]

1. Hold a dumbbell in each hand with a neutral grip.
2. Keep your arms completely extended at your sides and relax your shoulders.
3. With your palms facing inward, curl the weights up toward your shoulders.
4. Use control to lower.