{"id":198139,"date":"2025-12-18T10:45:13","date_gmt":"2025-12-18T10:45:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/198139\/"},"modified":"2025-12-18T10:45:13","modified_gmt":"2025-12-18T10:45:13","slug":"the-10-best-arm-exercises-for-over-60s-pts-explain-how-to-build-muscle-and-lose-fat","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/198139\/","title":{"rendered":"The 10 best arm exercises for over 60s \u2013 PTs explain how to build muscle and lose fat"},"content":{"rendered":"

Staying physically independent is important at any age, but once you reach 60 and beyond, strength exercises<\/a> that target major muscle groups \u2013 including those in your arms \u2013 become even more crucial to support bone density, joint health and long-term resilience. <\/p>\n

Regardless of age, everyone benefits from the same core principles: strength, control and progressive overload<\/a>, says James Dabbs, founder of Dabbs Fitness<\/a>. ‘Being over 60 doesn\u2019t mean changing your entire approach; it simply means adapting intelligently.’ <\/p>\n

While it may be harder compared to when you\u2019re younger, largely because of different hormone levels, it is absolutely possible to build arm muscle in your 60s, says Monty Simmons<\/a>, a London-based PT and founder of MWM Training<\/a>. <\/p>\n

Here, both experts recommend the best arm exercises for over 60s, how to incorporate them into your weekly routine, and when you can expect to see results. <\/p>\n

Meet the experts: James Dabbs is the founder of Dabbs Fitness<\/a>. Monty Simmons<\/a> is a London-based PT, advanced strength and conditioning coach and founder of MWM Training<\/a> with over 12 years’ experience. <\/p>\n

Best arm exercises for over 60s<\/p>\n

Dabbs doesn’t recommend ‘arm days’ at any age, preferring a full-body<\/a> approach the focuses on compound movements<\/a> (exercises that engage multiple muscle groups and joints) instead. This trains your arms more effectively than isolation exercises (single-joint exercises targeting one specific muscle group) alone. <\/p>\n

The key foundational movements that target your arm muscles are:<\/p>\n

RowPress-up<\/a> (elevated if needed)Overhead pressAssisted or banded chin-upChest press<\/p>\n

Then add small accessories as the finishing touches:<\/p>\n

Bicep curl<\/a>Hammer curlTricep push-downTricep extensionFace pull<\/p>\n

‘Compound first; accessories second,’ says Dabbs.<\/p>\n

These exercises work muscles in your arms, loosely categorised as:<\/p>\n

Upper arm: bicepsbrachialis (used for bending your elbow)tricepsForearm:flexors group (palm side, used for gripping and curling your wrist)extensors group (back of forearm, used for opening your hand)brachioradialis (bending the elbow)How to do the best arm exercises for over 60sCompound exercises1. Barbell bent-over row\"Image<\/p>\n

a) Place a barbell in front of you. Stand with your feet about hip-width apart. Reach down and grip the bar with both hands, just outside your knees<\/a>, about shoulder-width apart.<\/p>\n

b) Hinge at your hips, pushing your hips back as if you’re shutting a drawer. Keep your back flat and chest up.<\/p>\n

c) Pull the barbell toward your lower ribcage in a controlled manner by driving your elbows back and squeezing your shoulder blades together. Keep your elbows close to your body.<\/p>\n

d) Slowly lower the barbell back to the starting position maintaining a flat back and neutral neck (look at the ground in front of you). Exhale as you row the bar up, and inhale as you lower it.<\/p>\n

2. Push-up\"Image<\/p>\n

If you need to elevate the movement, place your hands on raised surface like a bench or the edge of a chair. <\/p>\n

a) Place your wrists directly underneath your shoulders, with your elbows fanned out about 45 degrees relative to your torso. Think about squeezing your abs<\/a>, glutes<\/a>, and quads<\/a> to maintain the high plank position set up before you think about lowering down.<\/p>\n

b) Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.<\/p>\n

c) Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time. Make sure your hips don’t sag at any point.<\/p>\n

3. Overhead press\"Image<\/p>\n

a) Start with feet hip-distance apart, holding a dumbbell on each shoulder.<\/p>\n

b) Then dip your hips and knees slightly and explode upwards, even possibly rising onto your toes.<\/p>\n

c) Use that upward energy to help propel the weights<\/a> overhead, straightening your arms overhead. Make sure you keep your abs and glutes tight as you do this.<\/p>\n

4. Assisted or banded chin-up\"Image<\/p>\n

a) Loop a band around the bar and place one foot or knee in loop hanging down. <\/p>\n

b) Hold the bar with your palms towards you and hands wider than your shoulders. When arms are straight, lean back 30 degrees and stick out your chest.\u2028<\/p>\n

c) Pull up until the bar touches your upper chest by drawing the shoulders and upper arms down and back. Breathe out as you pull up. Squeeze your back muscles at the top.<\/p>\n

d) After a second, lower to the start position for the count of four seconds, breathing in. Start with one and work upwards.<\/p>\n

5. Chest press\"Image<\/p>\n

a) Lie on a bench or on the floor with your knees bent, holding a pair of dumbbells so they\u2019re nearly touching your chest. Your hands should be facing forwards (knuckles facing your head, palms facing your toes). If you’re on a bench, your feet should be flat on the floor.<\/p>\n

b) Take two seconds to lower the dumbbells, pausing for one second at the bottom before you press the weights back up. Don’t lock your elbows. Raise the weights in line with your shoulders and try to keep your shoulders pushing down into the bench throughout.<\/p>\n

c) Engage your core<\/a>, hold for five seconds and lower back down to your shoulders.
<\/p>\n

Accessory exercises\"Image<\/p>\n

a) Start with a dumbbell<\/a> in each hand, arms down and palms facing your body.<\/p>\n

b) Rotate each hand so your palms face forwards. Keeping a slight bend in the knees, activate your glutes.<\/p>\n

c) Engaging your core to avoid any sway in the hips, bend your arms, lifting the weights to chest height in a slow, controlled movement.<\/p>\n

d) Keep your shoulders relaxed and down, and keep your head, neck and spine neutral. Don\u2019t arch your back.<\/p>\n

e) In another slow, controlled movement, lower the weights back down to your thighs by straightening your arms. <\/p>\n

2. Hammer curl\"Image<\/p>\n

a) Start by standing or sitting on your bench, with your back upright and your dumbbells by your sides.<\/p>\n

b) Keep your elbows tight into your body and pull your shoulders back.<\/p>\n

c) With your arms fully extended, curl your arms towards your chest until your thumbs are near your shoulders.<\/p>\n

d) Hold your arms in this position for 1-2 seconds, then slowly lower your arms down.<\/p>\n

3. Tricep push-down\"Image<\/p>\n

a) While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it’s directly in front of you.<\/p>\n

b) With your forearms parallel to the floor (the start position), push the bar down until your arms are extended straight down with the bar near your thighs. Don’t lock your elbows. Return to start.
<\/p>\n

4. Tricep extension\"Image<\/p>\n

a) Stand with feet hip-width apart, holding one dumbbell in your hands. Bring the weight overhead, extending your arms straight so the dumbbell is above your head. <\/p>\n

b) Keeping everything from your shoulders to elbows still, slowly bend your elbows, lowering the weight behind your head until your arms are just lower than 90 degrees. Your elbows should point forward, not out to the side. <\/p>\n

c) Pause, and raise back to straight.<\/p>\n

5. Face pull\"Image<\/p>\n

a) Hold the rope attachment using the cable machine or an attached band with an overhand (externally rotated) grip, with your thumbs up.<\/p>\n

b) Take a few steps back from the attachment to extend the cable or band. <\/p>\n

c) Squeeze your shoulder blades together and pull the attachment or band either side of your face. Keep your hands nice and high, and elbows in line with your shoulders.<\/p>\n

d) Hold here, and then return to the starting position.<\/p>\n

Can you build arm muscle and ‘tone’ your arms at 60?<\/p>\n

Yes, as muscle tissue is always responsive to resistance training, agree Simmons and Dabbs. The same principles apply at any age: consistent strength<\/a> work, adequate protein<\/a> and structured recovery<\/a>. ‘Progress may be slightly slower, but muscle growth and improved definition are absolutely achievable,’ assures Dabbs. <\/p>\n

While it may be harder to build raw muscle volume at that age compared to when you\u2019re younger \u2013 largely because hormone levels are different \u2013 later in life muscles can actually respond very well to a training stimulus, echoes Simmons. ‘If you haven\u2019t been doing much resistance training, your muscles will often adapt quite quickly, so you can see good improvements in a relatively short space of time.’<\/p>\n

When you talk about looking ‘toned’, that usually just means building enough muscle and reducing body fat to give that lean, shapely look, clarifies Simmons. It\u2019s not a special type of exercise. <\/p>\n

How long does it take to reduce arm fat over 60?<\/p>\n

You can\u2019t ‘spot-reduce’ arm fat or choose where you lose body fat<\/a> from, both PTs say. ‘Your body will lose fat when you\u2019re in a calorie deficit,’ Simmons explains. ‘If you tend to store fat more evenly, you might see changes fairly quickly. If your body stores more fat around your arms, they may hold onto it a bit longer while other areas lean out first.’<\/p>\n

Fat loss tends to be slower over 60 due to hormonal and metabolic changes, but it absolutely still happens, he adds reassuringly. ‘Building arm muscle can make your arms look more shapely even before fat loss becomes obvious.’<\/p>\n

In terms of timeframes, most people will start to see noticeable changes in arm shape within 8 to 12 weeks, say both PTs, with Simmons recommending a realistic and healthy target of losing around 3-4 kg over that period. ‘I wouldn\u2019t recommend going much faster than that unless there\u2019s a specific reason.’ <\/p>\n

\"best<\/p>\n

Inti St Clair\/\/Getty Images<\/p>\n

How often should over 60s train their arms? <\/p>\n

Aim for at least two to three strength-training sessions per week (even if that’s just 30 minutes at at time), moving daily, and maintaining a calorie<\/a> deficit through diet, they advise. Consistency matters more than volume, clarifies Simmons. <\/p>\n

‘A typical session might include 4-6 exercises, each for 3 sets of around 10 reps,’ he outlines. If at least half of those exercises focus on the arms and shoulders, you\u2019ll do a very good job of building muscle. ‘One approach is to choose around 10-12 exercises total and spread them across 2-3 workouts, allowing some repetition across sessions.’ <\/p>\n

You don\u2019t need to train your arms every day. Give them a day or two to recover, says Simmons. ‘However, you should still be moving: think walking<\/a>, training your legs, doing core work, or some light cardio, all of which support fat loss, health and longevity.’<\/p>\n

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