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 – ultimately meaning we can remain independent for longer.
Sarcopenia (age-related muscle loss) can begin to affect us as early as the age of 30. From then, research suggests that muscle mass decreases by approximately 3-8% per decade – with the rate of decline speeding up after 60.
But the good news is that we aren’t powerless in slowing that decline. There’s lots of things we can do, with strength training – as featured on the government’s new exercise guidelines – being one of the most important.
As well as building, well, strength, such training supports other areas of health, too – with one recent study 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.
Someone who is well-acquainted with the benefits of strength training is certified perimenopause strength coach and fitness content creator Chrissa Benson, who says she has more muscle now in her 40s than she ever did in her 20s.
And recently, on Instagram, she shared three arm exercises that have helped her build some of that muscle. In fact, Benson added that she now never skips them.
The exercises 
1. Around the world
‘Underrated for targeting the back and shoulders. Go lighter on this one, I’m using 10lbs [around 4.5kg] here,’ says Benson.
How to do it
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
‘Gives a standard bicep curl a serious run for its money. I go a little heavier here, 15lbs [around 7kg], nice and slow and controlled.’
How to do it
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.
‘Never skipping these. Heavy set, every time. So good for the chest and back.’
How to do it
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.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
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.