Best Arms Exercises For Women Over 40

Best Arms Exercises For Women Over 40

As you age, it’s super important to prioritize your physical health and work on strengthening your arms. Not just for aesthetic purposes – having strong arms will keep you independent and active. It should def be a priority on your list! Doing basic exercises and workouts can help keep our arms toned and strong, which will pay off in the future.

Want to sculpt your arms? This blog’s got the best exercises for all ladies over 40 – so you can build muscle, up your confidence and make your arms look fierce! Let’s get started!

Top Arms Exercises For Women Over 40

As you age, your muscles (sadly) tend to become weak. Also, during perimenopause & menopause, hormonal changes can lead to weight gain. That’s why strength training is so important for women over 40 and housewives – it helps them remain healthy and fit. You can fight the effects of ageing by doing regular weight lifting and toning. This can help you to look & feel younger for longer.


Push-ups are an awesome exercise that works your upper body. Doing them regularly can help build strength as well as tone your arms, chest and shoulders. To perform a push-up, start by assuming a plank position with your hands placed a bit slightly wider than your shoulders. Keep your back straight as you lower your body towards the flooring by bending your elbows. Get back to the initial position by pushing yourself up. If required, start with modified push-ups using your knees and gradually move towards full push-ups as you develop strength.

Read more: Fitness Coaching Vs Personal Training – Which is Right for You?

Dumbbell Bicep Curls

Dumbbell curls are a great way to focus on the biceps and get that arm flexing going. It’s a good move for targeting those muscles. To perform a bicep curl exercise, hold each dumbbell in each hand with both your palms facing forward and elbows close to your sides. Slowly lift the weights towards your shoulders, pause momentarily at the top, and then lower them back down to the starting position. Begin with lighter weights and gradually increase resistance as your strength improves.

Tricep Dips

Tricep dips are great for toning the back of your arms, targeting those areas where women can often gain extra fat and lose muscle. To do tricep dips, find a sturdy chair or bench. Find a solid chair or bench to conduct tricep dips on. Sit on the chair’s edge and position your hands alongside your hips, fingers gripping the edge. Put your legs in front of you, then slip your hips off the chair as your arms support your weight. Bend your elbows & then lower your body to the floor, then push yourself up to where you began position. You’ll feel your triceps working as you repeat this exercise.

Overhead Press

This is an excellent exercise to strengthen your upper body, targeting your shoulders, triceps, and upper back. To proceed with this exercise, stand with your feet spaced shoulder-width apart and dumbbells at shoulder level, palms facing front. Push the weights upward overhead till your arms are completely extended, then gradually drop them back to shoulder level. Maintain appropriate form and activate your core during the movement.

Read more: Why Are Bodyweight Exercises Harder Than Weights

Plank Rows

Plank rows aren’t just about toning the arms, they also work your core and back muscles too! Begin with a high plank and hold a dumbbell in both of your hands. Maintain an even line from your head to your toe. Squeeze your shoulder blades close as you row one dumbbell up to your chest, then drop it back down. Rep on the opposite side. Maintain control and stability throughout the exercise.

Resistance Band Tricep Extensions

Working out with resistance bands is super handy & great for toning up your triceps. Plus, you can do it wherever you’re at! Begin by securing a resistance band above your head. With both hands on the opposite end of the band, palms facing front and arms fully stretched overhead, hold the other side of the band. Slowly lower your hands behind your head, keeping your elbows tight to your head until your forearms are level to the ground. Pause for a second, then raise your arms back above to return to the beginning position. This exercise works the triceps as well as helps to define the upper arm. If you have any difficulty you can take the help of personal trainer or online zoom classes .

Diamond Push-Ups

These push-ups are a mix of the classic push-up style. They primarily work your triceps, so it’s a great way to strengthen those muscles. Start in a push-up position, but place your hands close together, directly under your chest, forming a diamond shape with your thumbs & your index fingers. Lower your body down towards the ground, keeping your elbows tucked close to your sides. Push back up to the starting position, focusing on contracting your triceps throughout the movement. If regular diamond push-ups are too challenging, you can modify them by performing them on your knees.

Read more: The Ultimate 90/90 Hip Mobility Progression Guide


Adding arm exercises to your workout plan can lead to amazing results: you’ll have more strength, more definition, and overall better-looking arms. Just remember, consistency is the way to reach all your fitness goals. Take it slow, pay attention to how you’re feeling, and increase the intensity & weight as your strength increases. Maintaining a healthy diet, engaging in physical activity, and working out regularly can yield excellent outcomes. Flaunt those toned and sturdy arms that boost your self-assurance, regardless of your age!

Add a Comment

Your email address will not be published.