{"id":682056,"date":"2026-11-12T01:54:35","date_gmt":"2026-11-12T01:54:35","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/682056\/"},"modified":"2026-11-12T01:54:35","modified_gmt":"2026-11-12T01:54:35","slug":"three-exercises-that-helped-me-build-stronger-arms-in-my-40s","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/682056\/","title":{"rendered":"Three Exercises That Helped Me Build Stronger Arms in My 40s"},"content":{"rendered":"

\"Estimated2 min read\"asian<\/p>\n

Kilito Chan\/\/Getty Images<\/p>\n

Building (and maintaining) upper-body strength as we age is crucial. As well as supporting everyday, functional movements such as lifting, pushing, pulling and reaching, having strong arms can help us get back up again if we were to fall\u2014ultimately meaning we can remain independent for longer.<\/p>\n

Sarcopenia (age-related muscle loss) can begin to affect us as early as the age of 30. From then, research<\/a> suggests that muscle mass<\/a> decreases by approximately 3-8% per decade\u2014with the rate of decline speeding up after 60.<\/p>\n

But the good news is that we aren\u2019t powerless in slowing that decline. There\u2019s lots of things we can do, with strength training<\/a> being one of the most important.<\/p>\n

As well as building, well, strength, such training supports other areas of health, too\u2014with one recent study<\/a> associating two hours of strength work a week with a 22% lower risk of developing major cardiovascular disease and a 44% lower risk of having a heart attack<\/a>.<\/p>\n

Someone who is well-acquainted with the benefits of strength training is certified perimenopause strength coach and fitness content creator Chrissa Benson<\/a>, who says<\/a> she has more muscle now in her 40s than she ever did in her 20s.<\/p>\n

And recently, on Instagram, she shared<\/a> three arm exercises that have helped her build some of that muscle. In fact, Benson added that she now never skips them.<\/p>\n

The exercises 1. Around the world<\/p>\n

\u201cUnderrated for targeting the back and shoulders. Go lighter on this one, I\u2019m using 10lbs here,\u201d says Benson.<\/p>\n

How to do it <\/p>\n

With a dumbbell in each hand, stand with your feet shoulder-width apart, maintaining a stable and upright posture.Initiate the movement by moving the dumbbells from down by your sides to up above your head so that you’ve created a semi-circle shape in the air with your weights. Bring the weights back down again, keeping the movements fluid and controlled and maintaining a stable core throughout.2. Zottman curl<\/p>\n

\u201cGives a standard bicep curl<\/a> a serious run for its money. I go a little heavier here, 15lbs, nice and slow and controlled.\u201d<\/p>\n

How to do it <\/p>\n

Stand with your feet hip-width apart, holding your dumbbells in front of you, palms facing towards the ceiling. Without moving your upper arms, slowly curl the weights toward your shoulders.At the top of the curl, rotate your wrists inward so your palms face forward. Slowly lower them in that position. Rotate your wrists and dumbbells back to the starting position. That’s one rep.<\/p>\n

\u201cNever skipping these. Heavy set, every time. So good for the chest and back.\u201d<\/p>\n

How to do it <\/p>\n

With your feet under your hips, hinge at your hips with your knees slightly bent and your arms just in front of your legs.Focus on keeping your back flat, torso parallel to the floor or at a 45-degree angle, and core engaged.Holding your dumbbells, drive your elbow back towards your hips, feeling your shoulder blades squeeze together, then slowly lower them back down.Find the Perfect Women\u2019s Health Training Program for You\"Chevron\"Chevron\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n