The Benefits and How to Build Upper Arm and Shoulder Strength (Especially with Age!)

Upper arm and shoulder strength are important for a variety of reasons. First and foremost, it helps us perform everyday tasks with ease. From carrying groceries to lifting children (or grandchildren!), having strong arms and shoulders makes these activities much easier and less taxing on our bodies.

In addition, upper arm and shoulder strength can help prevent injuries. Falls are a common cause of injury in older adults, and having strong arms and shoulders can help us catch ourselves and prevent a fall from becoming more serious.

Finally, upper arm and shoulder strength can improve our overall quality of life. It allows us to participate in activities we enjoy, such as gardening, golfing, or swimming, without feeling limited by our physical abilities.

Equipment-Free Exercises to Build Upper Arm and Shoulder Strength

Fortunately, building upper arm and shoulder strength doesn't require expensive equipment. Here are two exercises you can do at home with no equipment necessary:

1. Push-Ups

Push-ups are a classic exercise that works the chest, shoulders, and triceps. If you’re new to push-ups, the good news is that it’s a move that is easily modified! Start in a plank position, either against a wall, or a counter, or the floor. If on the floor, you can start on your knees instead of your toes. Keep your shoulders lined up above the wrists. Keep your neck aligned with your back; don’t look down or up too far. Then lower your body in a controlled way down towards the ground (or wall or counter), keeping your elbows close to your body. Push back up to the starting position and repeat.

Start with a few a day and gradually increase to 5, then 10, and keep going!

2. Arm Circles

Arm circles are another simple exercise that can be done just about anywhere. Stand with your feet shoulder-width apart (or sit, squeezing your abs to engage your core) and extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. Repeat for 30 seconds, then switch directions. Gradually increase the time, and/or add light weights.

Get great instruction and practice building strength in all of our classes by joining Be Fit Cherie!

Why Seniors Need to Focus on Strength

As we age, our muscles naturally weaken and our bones become more fragile. This can make everyday tasks more difficult and increase our risk of falls and injuries. Building upper arm and shoulder strength can help counteract these effects of aging and improve our overall health and well-being.

A study published in the Journal of Geriatric Physical Therapy found that older adults who participated in a resistance training program had improved bone density and reduced risk of falls. This highlights the importance of strength training, including exercises that target the upper arms and shoulders, for older adults.

No matter your age, incorporate exercises like push-ups and arm circles into your fitness routine to improve overall strength and reduce risk of injury. Become a Be Fit Cherie Member today to get the best instruction on strengthening every part of your body!

Sources:

Be Fit Cherie’s Cherie Lamb
Healthline
Journal of Geriatric Physical Therapy, 2015