{"id":680072,"date":"2026-11-10T03:06:14","date_gmt":"2026-11-10T03:06:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/680072\/"},"modified":"2026-11-10T03:06:14","modified_gmt":"2026-11-10T03:06:14","slug":"liz-earles-6-go-to-exercises-for-building-strong-arms-at-63-and-how-to-do-them-at-home","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/680072\/","title":{"rendered":"Liz Earle’s 6 go-to exercises for building strong arms at 63 \u2013 and how to do them at home"},"content":{"rendered":"

Since falling in love with strength training in her 50s, Liz Earle has been vocal about how lifting weights has transformed her \u2013 both mentally and physically. <\/p>\n

\u2018When I feel strong physically \u2013 when I know that I can lift a really heavy object or I\u2019ve got more stamina and more endurance \u2013 I feel emotionally stronger, more resilient, tougher,\u2019 she told WH in her cover interview<\/a> earlier this year. \u2018Knowing I\u2019m not frail is a real strength, and I think more women deserve to feel that way.\u2019 <\/p>\n

If there\u2019s one area of the body Liz seems particularly fond of training, it\u2019s her arms. The wellness entrepreneur regularly shares clips of her arm workouts on her social media<\/a>, and shared some of her go-to exercises as part of her Women’s Health training plan<\/a>. <\/p>\n

Here are the go-to moves that regularly make an appearance in her upper-body workouts. <\/p>\n

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

Liz does 3 sets of 6-10 reps, resting for 45 seconds between sets. See her workout here<\/a>.<\/p>\n

Assume a high plank position, hands stacked directly below elbows and shoulders.Bend your elbows to slowly lower your chest to the floor. Keep your upper arms from flaring out as you push back up explosively to a straight arm position. Modify by performing the move on your knees.Dumbbell hammer curl \"Image<\/p>\n

Liz does 3 sets of 8-10 reps, resting for 45 seconds between sets. See her workout here<\/a>.<\/p>\n

Stand tall holding a pair of dumbbells at your sides.With minimal momentum and keeping your upper arms tight to your body, curl both dumbbells upwards to your chest, keeping your palms facing each other throughout.Lower both bells and immediately repeat.Dumbbell front raise <\/p>\n

Liz does 3 sets of 8-10 reps, resting for 45 seconds between sets. See her workout here<\/a>.<\/p>\n

Stand tall holding a pair of dumbbells in front of your thighs with your palms facing your body. Without using momentum from the hips, raise both arms straight up in front of you until they are in line with your shoulders.Pause here before slowly lowering the dumbbells under control to the starting position. Repeat.Tricep dip \"Image<\/p>\n

Liz does 3 sets of 6-10 reps, resting for 45 seconds between sets. See her workout here<\/a>.<\/p>\n

Place your hands on a box or bench with your fingers facing forward, arms straight. Hover your bum just in front of the bench with your legs extended straight out in front of you.Inhale as you bend at the elbows to lower your body until your arms are at a 90-degree angle. Exhale as you drive back up to the starting position.Low plank <\/p>\n

Liz does 3 rounds of 20-30 second holds, resting for 45 seconds between rounds. See her workout here<\/a>.<\/p>\n

With your elbows stacked directly below your shoulders, step one leg back at a time to get into a low plank position. Maintain a straight line from head to heels, and engage your core, glutes and quads as you hold the position for the stated time. Bicep curl<\/p>\n

Liz does 3 sets of 25 reps using two 6kg weights. See her workout here<\/a>.<\/p>\n

Start with a dumbbell<\/a> in each hand, arms down and palms facing your body.Rotate each hand so your palms face forwards. Keeping a slight bend in the knees, activate your glutes.Engaging your core to avoid any sway in the hips, bend your arms, lifting the weights to chest height in a slow, controlled movement.Keep your shoulders relaxed and down, and keep your head, neck and spine neutral. Don\u2019t arch your back.In another slow, controlled movement, lower the weights back down to your thighs by straightening your arms.
<\/p>\n

Want to train like Liz Earle<\/a>?<\/p>\n

Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s 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’s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

\"liz\"Headshot<\/p>\n

Lauren Geall is deputy site editor for Women\u2019s Health UK and Men\u2019s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She\u2019s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women\u2019s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses\u2019 latest win.\u00a0<\/p>\n