{"id":935179,"date":"2026-10-16T12:34:17","date_gmt":"2026-10-16T12:34:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/935179\/"},"modified":"2026-10-16T12:34:17","modified_gmt":"2026-10-16T12:34:17","slug":"trinny-woodall-62-builds-strong-arms-at-home-with-these-9-exercises-you-dont-need-a-gym-membership","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/935179\/","title":{"rendered":"Trinny Woodall, 62, builds strong arms at home with these 9 exercises: \u2018You don\u2019t need a gym membership\u2019"},"content":{"rendered":"

Trinny Woodall knows that making fitness accessible is crucial to making a routine stick and seeing results. That\u2019s why she only chooses exercises she can do at home, using minimal kit \u2013 like those in this arm strength workout. <\/p>\n

\u2018You don\u2019t need an expensive gym membership or an intimidating set of weights<\/a> to get your blood pumping. Two water bottles (or even cans of chopped tomatoes) are all you need. You will feel infinitely better for having moved your body and taken a few minutes to reset,\u2019 she says on Instagram<\/a>.<\/p>\n

She demonstrates the exercises in a video alongside her coach Nathalie Hayward<\/a>, who has trained Woodall since 2020. \u2018Today we\u2019re going to do arms,\u2019 says Hayward. They begin with four upper-body mobility<\/a> moves, before moving into the strength<\/a> section of the workout. \u2018Gently start, and it\u2019s amazing how quickly you\u2019ll see it work,\u2019 says Woodall. Here\u2019s how to do each exercise with proper form and which part of the arm each targets, according to Hayward. <\/p>\n

Trinny Woodall\u2019s 9 at-home arm exercisesMobility1.Cat-cow stretch\"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018We\u2019re going to fire up the upper body. Deep breath in, round the spine, and then exhale to extend. So this is mobilising the spine; we\u2019re also expanding the backs of the ribs which actually helps with your shoulder mobility.\u2019<\/p>\n

2. Quadruped arm circles \"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018Going to bring your right arm forwards with your thumb turned up to the sky. Take a deep breath in and start to lift the arm. As you exhale, you\u2019re going to bring that arm back in a semicircle. When you can\u2019t bring it back any more, you need to turn the arm, bending the arm, shoulder and elbows pull back. Then you\u2019re going to bring that arm forward and down.\u2019<\/p>\n

3. Plank<\/a> to downward dog \"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018We\u2019re now going to lengthen out our legs so we end up in a high plank. You\u2019re then going to bend your knees, push the hips back so you end up in a modified downward dog. Of course, if you can do this with your legs straight then do so. Then we\u2019re going to come forward into a high plank. We\u2019re just doing three of these. If you cannot do this, I want you to just push back into a child\u2019s pose, and then come back into that quadruped position.\u2019<\/p>\n

4. Quadruped thoracic rotation\"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018So your left arm is reaching forwards. Your right hand goes behind your head. Inhale, right elbow comes down to the mat. Then as you exhale, you\u2019re going to rotate. Now this is a true thoracic rotation.\u2019<\/p>\n

Strength \"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018We\u2019ve got a set of dumbbells each. You can use water bottles if you don\u2019t have weights and you\u2019re just getting started. Exercise number one are bicep curls with a classic and neutral grip. You\u2019re going to set the shoulders back and down, going to alternate side to side, going slowly as you lengthen and lower the arm. It\u2019s really important that we don\u2019t swing the weights too much, so we\u2019re not relying on momentum. We\u2019re really working the front of the arm here.\u2019<\/p>\n

6. Bent-over reverse fly \"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018Next, tuck your chin, take a deep breath in, then as you exhale you\u2019re going to open your arms to the side so you\u2019re not lifting them up towards your head. We\u2019re keeping them back a little bit. If you find this very difficult, you can sit on a chair or sit on a bench and just use your bodyweight to get into the movement pattern.\u2019<\/p>\n

\"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018You\u2019re going to lie on your back with your feet flat on the ground. The hands are just a little further back than the shoulders. You inhale, bend the arms, keeping the top of the arm still. Exhale, extend. Squeeze the backs of those arms.\u2019<\/p>\n

8. Forearm plank \"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018Now we\u2019re working the shoulders and the core. So start just by holding for say ten seconds and then have a little rest. Or if you can do this, you\u2019re going to hold for 45 seconds.\u2019 <\/p>\n

9. Dumbbell upright row\"Image<\/p>\n

Instagram @trinnywoodall<\/p>\n

\u2018Now we\u2019re going to work on our shoulders, so the centre of the shoulders. The wrists stay straight. You\u2019re going to lift the weights up towards your collarbone and the shoulders come back a little bit as you lift so this takes pressure away from the neck. 10-12 reps. That\u2019s it.\u2019 <\/p>\n

\u2018We\u2019re going to do the whole thing twice,\u2019 Hayward adds.<\/p>\n

Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

GET THE PLAN<\/a><\/p>\n

\"women's\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n