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Fitness

Resistance Training Arms

Image of a strong arm to support the text on resistance training arms
Strong arms for every day tasks

  Resistance Training Arms. Important Note: Always check with your doctor that you are physically able to exercise and that your condition and all medications are safe to take part in any exercise or physically demanding activity that you are planning.

Why Are Strong Arms Important?

Resistance Training Arms. The muscles of the arms are relatively small, and in modern days it’s usually enough if you can carry your groceries or luggage for a moderate distance and pick up stuff like chairs and other relatively light objects that need moving around in our homes. Many older adults have a problem even with these types of tasks. As a result, if they have not exercised their arms or done any straining manual work with them for a while.

Having a Strong Grip is Important

Image of a hand grip to support the text about hand grip
A strong grip is important

Resistance training arms. Strong arms are also handy for carrying stuff. Having strong arms in addition to having a strong body. It will allow you to pick up and move heavy objects safely. The most important part of arm strength for the elderly is grip strength. We rarely lift anything heavy with just the muscles of the arms. However, any time we try to move something heavy, our grip has to hold it. Also, having a strong grip is important for support when using handrails. As an example, to climb stairs or using bathroom supports.

Start Arm Exercises With A Warm-Up

Image of a stick man walking to support the warm up text
10 minutes of brisk walking

Resistance training arms. It is essential that you warmed up before you start any exercise. So then, 10 minutes of brisk walking or marching on the spot will prepare you. But you also need to move all parts of your body gently. Starting exercise without a warm-up leaves you vulnerable to injury. When you complete the warm-up, your muscles are warm and pliant and ready for work. However, if you skip this vital stage, you could tear a muscle that takes time to repair. Consequently, it could be excruciatingly painful and may affect or restrict your mobility.

Arm Exercises With Light Weights

You must start with light weights, especially if you have been inactive for a long time. As a result, starting with weights that are too heavy may cause an injury. Inactivity causes the muscle mind connection to be uncoordinated. And the signalling system where nerves send an electrical charge to your muscles to fire them into action will also need to be coordinated. When you do these exercises with light weights you will create those connections and create a base to build muscle on.

Arm Exercises

Image of a side raise exercise
Side raise

Side raise, start with palms facing into your thigh, raise both arms out to the side level with your shoulders. Pause, then lower slowly to a count of 6. repeat 5 times.

Front raise

Front raise, start with palms against the front of your thigh, raise both arms forward until lever with your shoulders. Pause, then lower back to the start to a count of 6. repeat 5 times.

Image of a front raise with weights
Front raise

Hammer Curls

Image of a Hammer curl exercise
Hammer curl

Start with palms facing into the side of your thighs, bend your elbows, keeping them close to your side and curl up to your shoulders, with palms facing each other at shoulder height, pause, then lower to a count of 6, repeat 5 times

Bicep Curls

Image of a Bicep curl exercise
Bicep curl

Start with palms facing the side of your thighs, bend at the elbows and start to curl your arms up; immediately you clear your leg, turn your palms to face up, continue the curl until your palms are facing your shoulders, pause and lower to a count of 6, back to the start. Repeat 5 times.

Overhead Press

Image of an overhead press exercise
Overhead press

Start with arms in an L shape, palms facing forwards, hand either side of your head. Straighten your arms above your head, do not lock your elbows; keep a slight bend in them. Pause then lower to the start to a count of 6. Repeat 5 times.

Do not forget to warm up first

In Conclusion

Arm exercises to build strength are essential for your health and everyday tasks, like support, carrying and lifting. For example, it will help if you have the strength to support you when climbing stairs, getting in and out of the bath. In a further post, I will deal with grip strength. After some time, we will work on arm and leg exercises to create compound exercises that will build strength more efficiently.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to… Please do your own due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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