THE EXTRA WAVE YOU HAVE GOING
As we age this hideous thing happens to our arms. It’s a wobble that keeps going after we wave. It hangs from our upper arm like a waving flag on a sinking ship. It’s fat. And we despise it. It shows we’re old.
BUT!!!!! And this is a big but, not as big as a Kardashian butt, but a but as in “however” but. We can fix this! It takes some weight lifting (either dumbbells or bodyweight) and of course, losing fat. Check these posts: Counting Calories 101 and Who Wants To Lose Weight This Year?
So here’s the lowdown on muscle-building. You are NOT going to bulk up! If you’re over forty and lift weights three times a week and do heavy lifting you still won’t bulk up at this point in your life. That’s so silly. Our hormones are completely jacked and there’s no way we have it in us to build big muscle. So don’t worry about that. Okay? Okay!
You have to build muscle (we constantly lose muscle as we age, slowing our metabolism) to keep those flabby, flapping, blowing-in-the-wind arms solid.
Try to do a weight lifting session on your arms at least twice a week. As you progress in weight lifting you can add arm workouts in with chest or back but for now just get started with this.
I suggest for starters to do the arms workout together, followed by an ab workout and some cardio. You can purchase dumbbells at big box stores just about anywhere. Start with 5 pounds, if possible, increasing when you can reach the repitition amount suggested. I usually increase in 5 pound increments. You can also use bands or soup cans for starting.
CHOOSE TWO EXERCISES
- Dumbbell curls, standing, palms forward, alternating arms, 3 sets of 12 reps each side
- Dumbbell curls, seated in a chair, 3 sets of 10-12 reps each, (this gives the biceps a different angle) no picture, you get the idea.
- Dumbbell curls, standing, palms out, 3 sets of 10-12 reps
- Hammer curls, standing, palms inward, 3 sets of 10-12 reps
CHOOSE FOUR EXERCISES
- Tricep push ups, 3 sets of 10-15 reps
- Tricep dips, using a chair, feet on the floor, 3 sets of 10-15 reps
- Overhead dumbbell extensions, 3 sets of 10-15 reps
- Kickbacks with dumbbells, 3 sets of 10-15 reps, hold for a sec at the top!
- Lying, overhead dumbbell extension, 3 sets of 12-15 reps
Remember to choose 6 exercises altogether. You can switch to six different ones next arm workout. These moves are ones you can do at home. Of course, there are more alternatives if you go to a gym but this is a perfect way to get started!
I suggest doing arms twice a week and remember to switch to it up each time. Muscle confusion makes your muscles continue to grow. As far as the number of repetitions and weight amounts…if you can get 15 reps easily go up about 5 pounds. The lift needs to be as difficult as possible, as in you can barely get to 10-12 reps but not so easy that you could lift the weight for 20 reps. That’s too light and you’re just wasting time.
Every body is different, but you should feel some slight soreness about 24 hours later. Maybe it’ll be 48 hours. If you don’t feel anything then try increasing your weights slightly next workout. You’ll have to adjust to how your body responds. I’m hoping you’ll learn how awesome it is to have strength!