Are you looking to tone your arms and boost your confidence? You’re in the right place. Many want to enhance their upper body strength and definition, but knowing where to start can be challenging.
Personal trainer Edwina Jenner, a specialist in helping women in midlife, emphasizes that effective arm workouts can bring not only aesthetic improvements but also increased functional strength.
Jenner notes, “Many women express a desire to feel more confident in showing their arms. The good news is that building visible strength is achievable through regular upper-body workouts along with a principle known as progressive overload.”
Jenner believes that workouts should include a mix of upper-body and full-body exercises. This approach not only targets the arms but also promotes better posture, joint health, and functional abilities necessary for daily life.
Strength training can significantly boost your confidence. “My clients start to connect with their capable bodies, which is as important as achieving toned arms,” says Jenner.
Three Weekly Strength Training Sessions
For optimal results, Jenner recommends incorporating three weekly strength training sessions into your routine. An effective structure could be one dedicated upper-body session paired with two full-body workouts.
Equipment You’ll Need
Before starting, gather a few essential items: an exercise mat and two dumbbells. Range from 6kg (13lb) to 12.5kg (28lb) is common for Jenner, but if you’re a beginner, starting with 2kg (5lb) dumbbells is advisable.
Your Eight-Move Upper Body Routine
Complete three rounds of the following exercises, performing 10-12 reps for each:
- Bent-over row
- Chest press
- Dumbbell pull-over
- Kneeling Arnold press
- Lateral raise
- Plank shoulder tap
- Biceps curl
- Plank pull-through
How to Perform Each Exercise
1. Bent-over Row
- Stand with slightly bent knees and hold dumbbells at your sides.
- Hinge from your hips, keeping a neutral spine.
- Lift the weights toward your ribs, squeezing your shoulder blades together.
- Lower the weights slowly and with control.
2. Chest Press
- Lie on your back, holding dumbbells at chest level.
- Press the weights upward, ensuring your elbows don’t lock.
- Lower to the starting position while keeping your ribs down and wrists aligned with elbows.
3. Dumbbell Pull-Over
- Lie on your back, holding one dumbbell above your chest with both hands.
- Engage your core and lower the weight behind your head until you feel a stretch.
- Raise the weight back to the starting position with control.
4. Kneeling Arnold Press
- Kneel with one foot forward and hold a dumbbell at your shoulder.
- Press straight up, rotating your arm so your palm faces forward at the end of the lift.
- Engage your glutes and maintain an upright torso.
5. Lateral Raise
- Hold dumbbells by your sides, engage your core, and raise your arms to shoulder height.
- Lower with control.
Tip: Use lighter weights to maintain control and avoid swinging.
6. Plank Shoulder Tap
- In a plank position, lift one hand to tap the opposite shoulder.
- Keep your hips stable—minimize movement.
7. Biceps Curl
- With dumbbells at your thighs, slowly lift them to your shoulders, keeping your elbows close to your body.
- Lower back to the starting position with control.
8. Plank Pull-Through
- In a plank, reach under your body to pull a dumbbell across each side.
- Minimize movement in your hips and torso.
Conclusion
Adding strength training to your fitness routine is a powerful way to enhance your arm definition while improving overall strength and confidence. Remember, consistency is key, and gradually increasing the weights as you become more comfortable will yield the best results. Start your journey toward toned arms today by following this structured routine!
