As well as allowing us to move functionally and freely well into old age, maintaining (and building) skeletal muscle mass – the muscle attached to bones – has far-reaching benefits for our overall health and longevity.
‘Muscle is the key because it’s a metabolic and endocrine organ,’ Gabrielle Lyon, a doctor of osteopathy, previously told Women’s Health, adding that it’s also involved with insulin sensitivity, metabolic and hormonal health and immunity.
While sarcopenia (age-related muscle decline) can begin in your 30s, there’s so much you can do to fight back and future-proof your body – and it’s never too late to begin.
Yet, a 2022 analysis of Sport England’s Active Lives Survey found that just 4.3% of women aged 19-65 met the official recommendation of doing twice-weekly muscle-strengthening activities.
The prospect of strength training can feel really daunting – especially if you’ve found yourself in the corner of the internet telling you it’s heavy weights or nothing.
Personal trainer and midlife fitness expert Caroline Idiens challenges this idea with her home workout platform Caroline’s Circuits, which highlights the benefits of short, time-efficient workouts using a range of different weights.
In fact, one of her go-to shoulder workouts uses just six moves and focuses on endurance and time under tension rather than lifting heavy weights. All you need to get started are a pair of 3kg dumbbells.
Caroline Idiens’ shoulder workout
How to do it: Perform 10 reps of all 6 exercises, with 15 secs rest between. Aim for 3-4 sets. You can perform this as a standalone workout or add the sequence onto a longer upper-body workout. Caroline is using 3kg dumbbells.
Pulse x 10 repsSteering wheel x 10 repsArm circle x 10 repsSingle press x 10 reps on each sideNarrow press x 10 repsLateral raise x 10 repsHow to do the exercises Pulse
Standing with your feet about shoulder-width apart and knees slightly bent, bring your elbows (which should be bent at 90 degrees) together in front of your chest at shoulder height, palms facing each other. From this position, make small upward pulses by lifting the elbows slightly while keeping them pressed together and at shoulder height.Steering wheel
Standing with your feet about shoulder-width apart and knees slightly bent, hold one dumbbell with both hands at chest or shoulder height, arms extended forward. Rotate the weight from side to side in a controlled arc as if turning a steering wheel, keeping your torso stable and movement driven from the shoulders and core rather than momentum.Arm circle
Stand with your feet about shoulder-width apart and knees slightly bent, arms extended out to the sides at shoulder height, palms facing down. Make small controlled forward circles, keeping the shoulders down and avoiding shrugging. Keep the movement tight and steady to maintain shoulder engagement throughout.Single press
Standing with your feet about shoulder-width apart and knees slightly bent, hold a dumbbell in one hand at shoulder height with your palm facing forward. Rest your other arm by your side, keeping your head and spine neutral, shoulders relaxed and core braced.Press the dumbbell overhead until your arm is fully extended, keeping your wrist stacked over your elbow. Avoid arching your lower back or using your legs to generate momentum.Lower the dumbbell back to shoulder height with control.Complete all reps on one side before switching arms.Narrow press
Standing with your feet about shoulder-width apart and knees slightly bent, bring your elbows together in front of your chest at shoulder height, palms facing each other. From this position, press one arm upwards, alternating between each side. Lateral raise
Stand with your feet about shoulder-width apart and knees slightly bent, and a dumbbell in each hand, arms by your sides, palms facing inwards. Lift the dumbbells out to the sides with straight arms and a very slight bend in your elbows, going no higher than shoulder height.Pause for 1-2 secs, then gradually (i.e. don’t just let your arms fall back down, move with control) lower the dumbbells to the starting position.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s 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. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s 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. A 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’s always looking for fun new runs and races to do and brunch spots to try.