How strong are your arms? Did you know arm strength declines naturally as you age. Many people don’t notice the change until everyday tasks are suddenly hard to do. The loss of arm strength is due to age-related muscle loss and begins at the age of 35 with more accelerated loss at the age of 50.
Adults can lose about 1-2% of muscle mass each year after middle age without regular strength training. This muscle loss can lead to lack of strength, limited range of motion and a greater risk of injury.
Arm strength is important for many of the everyday tasks or functions we perform, such as carrying groceries, lifting children, playing with your kids or hanging curtains. Think about the action of lifting a heavy bag of groceries out of your car’s trunk or lifting your carry-on into the overhead bin on your flight. This simple movement requires a strong back and strong arm muscles.
By building arm strength, you will be able to be more capable doing everyday things on your own, live independently and be more social for longer as you age. Arm strength involves and supports your shoulders, biceps, triceps, chest and back, contributing to a more stable and injury resistant upper body. While toned arms do contribute to a confident and attractive appearance, the benefits of developing arm strength extend far beyond looks.
Another benefit of having strong arms is that it makes your bones and tendons stronger. When your bones and tendons are weak, they can’t handle the demands of daily activities. Stronger muscles, bones and tendons can better withstand these stresses, which lowers the chances of injuries like muscle strains or tendonitis.
When you strength train, you put stress on your bones, which helps them become denser and stronger. This is especially important as we get older because our bones naturally lose strength over time. Strength training helps prevent bone diseases like osteoporosis, which causes bones to become weak and break easily. Weight bearing or even body weight exercises are particularly good for strengthening bones and reducing the risk of breaks or fractures.
If you’re new to strength training or doing any kind of work out, don’t worry, as long as you start out slow and have proper form, you will start to feel then see the benefits in a matter of weeks. Here are several simple exercises you can do on your own at home:
- Push Ups on floor or counter top
- Shoulder Taps on floor or countertop
- Bicep Curls with an weighted item or actual weights
- Shoulder Press with weighted item or weights
- Front / Side Raises with weighted item or weights
Depending on your fitness level, health and age, the weight you use will vary, especially if the movement requires an item to hold. I always recommend consulting with a fitness professional before starting any fitness routine if you are new to the world of fitness. This will prevent injuries.
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry close to a decade. Over the years, she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the Bay Area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.
