Knowing where to start with strength training can be overwhelming, especially if you’re new to it later in life. But while you might think it requires hours spent in the gym, that’s far from the truth – you can build meaningful strength from the comfort of your own home and with short, effective workouts.
With age, upper-body strength becomes even more vital as it’s required for everyday tasks and movements like lifting, pushing and pulling – and if you were to fall, having the upper-body strength to get yourself back up is crucial. As mentioned, though, building that strength doesn’t have to be complicated. In fact, fitness content creator Petra Genco recently shared on Instagram the exact workout she does to keep her arms strong at 58 – and it consists of only four moves.
The workout
Do each exercise, then rest for 15 seconds before starting the next. Repeat for two more rounds.
1. Bicep curl x 12 
2. Tricep extension (kickback) x 12 
3. Hammer curl x 12 
4. Tricep overhead extension x 12 
Why it works
Focusing on four isolation exercises, the workout supports everyday, functional strength. For example, bicep curls mirror the movements of lifting and carrying (eg, shopping), tricep extensions help with pushing movements (eg, opening doors), and hammer curls are great for grip strength.
How to do the exercisesStart with a dumbbell 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’t arch your back.In another slow, controlled movement, lower the weights back down to your thighs by straightening your arms.Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.Keeping your back straight, bend your arms 90 degrees at the elbows so your triceps are aligned with your back and your biceps are perpendicular to the floor.Engage your core and your triceps and hinge at the elbow, lifting the dumbbells up and back as you try and straighten your arms.Your triceps should stay still; only your elbows move.Guide the weight upwards until your arms are straight, pause, then lower back to 90 degrees. Start by standing or sitting on your bench, with your back upright and your dumbbells by your sides.Keep your elbows tight into your body and pull your shoulders back.With your arms fully extended, curl your arms towards your chest until your thumbs are near your shoulders.Hold your arms in this position for 1-2 seconds, then slowly lower your arms down.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.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. Pause, and raise back to straight.
After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
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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.