Simple arm strengthening exercises & routine? What weights?

[IfIOnly]

What do you do for strengthening your arms? I'd like to start something but need things simple. Maybe something along the lines of this: http://www.familycircle.com/health/fitness/workout-routines/4-easy-arm-exercises/?page=2 Any other ideas for a newbie? Not sure about reps either.

 

I've noticed a couple types of weights available too. Which do to prefer? I'll probably have to start small too and work up.

 

Thank you!

Edited July 22, 2016 by ifIonlyhadabrain

[Laurie4b]

I would forget the weights and do push-ups. Our muscles were made to work together, so full body exercises have an impact that isolating particular muscles does not. Push-ups will strengthen your arms and your core. If you can't do one on the floor, start at an incline--against the wall is easiest, or with hands on a kitchen counter, or with your hands on a step on a staircase. Work your way down until you can do them on the floor. 

 

Aim for 2 sets of 15 three days per week. 

 

If you can't do 15, do as many as you can on an incline and increase till you can do 2 sets of 15, then move down the incline. 

 

If you can already do 15, then start a reverse incline, with your feet on a step. (Makes it harder)

Edited July 23, 2016 by Laurie4b

[SparklyUnicorn]

I was going to suggest push ups too.  They can be modified.  Either on your knees or laying flat on the floor and pushing up. 

[Carrie12345]

Push ups and pull ups. (Though I avoid pull ups because I stink.)

 

I love shoulder presses with plain old dumbells, too.

[JumpyTheFrog]

Pushups, by far, win. They are the primary exercise competitive gymnasts (kids) gain the upper body strength they need. Sure, they eventually progress to pullups, dips, handstand pushups, etc, but they all start with a foundation of pushups.

[VaKim]

I have been using weights for years and still cannot do a pushup on the floor. I just use dumbbells of differing weights. I used to do a bunch of different exercises, but found that the overhead press gives you the most bang for your buck. I now just do one set every other day. Start with a weight you can do at least 8 reps with, then work up to higher weights. I now use 15 pound dumbbells and just one set of as many reps as I can. I notice a huge difference in my arm strength when I am doing this.

[kiana]

I recommend considering the exercises on startbodyweight.com. It has very gentle progressions for people who can't do pushups, and it will strengthen muscles nicely. You don't have to do all the exercises if you don't want, but it's not a very long exercise program. 

[gardenmom5]

I prefer elastic bands - the more you stretch them, the more resistance. 

[Soror]

Yep, push-ups and pull-ups, can't get anymore simple or good for you. Modify to the level you can do and work up from there. Pull-ups/Chin-ups are a bit harder to modify but you can do negatives(jump to the top of the movement and lower down as slow as possible) or do rows or assistance bands you can wrap around the bar. Push-ups nearly everybody can at least do them from the wall, then you can go to your knees (some say you can't get to regular ones from your knees but I've done it more than once). Push-ups & pull-ups will build some nice looking arms and shoulders, you could do tricep dips too if you like but really you can just change hand position on your push-ups and work the triceps really well.

Edited July 23, 2016 by soror

[Laura Corin]

Yoga sun salutations. Gentle and progressive, with stretches as well as strength. Do the progression from plank to the floor with your knees down at first. YouTube will have videos.

Edited July 23, 2016 by Laura Corin

[SemiSweet]

Push-ups of all varieties, pull-ups or bent arm hanging, tri-cep dips.

 

Highly recommend fitnessblender.com, you can filter their workouts to what you want, upper body, bodyweight in your case.

[IfIOnly]

I recommend considering the exercises on startbodyweight.com. It has very gentle progressions for people who can't do pushups, and it will strengthen muscles nicely. You don't have to do all the exercises if you don't want, but it's not a very long exercise program.

 

Thank you! I'm going to try this. DH bought me bright pink 1 pound weights yesterday.

 

Thanks everyone! I should have mentioned that I have fibromyalgia and it hurts and my arms get a little shaky just putting my hair up in a pony or washing it. Even wall pushups are to much. I think it just uses too many muscles at the same time for me?

[kiana]

Thank you! I'm going to try this. DH bought me bright pink 1 pound weights yesterday.

 

Thanks everyone! I should have mentioned that I have fibromyalgia and it hurts and my arms get a little shaky just putting my hair up in a pony or washing it. Even wall pushups are to much. I think it just uses too many muscles at the same time for me?

 

Ok, with those issues added it might be too much (startbodyweight does start with wall pushups). Here's a good site with animated illustrations. Pick one per muscle group. http://www.sport-fitness-advisor.com/dumbbellexercises.html

[fdrinca]

I prefer elastic bands - the more you stretch them, the more resistance. 

 

I can't recommend these enough.

 

While in college, I sustained a shoulder injury that required some PT. I was given resistance bands to use at home. I tied them to my door, did a few reps, and was amazed at how effective they were. (I had to start doing them on the other arm because I looked lopsided!) 

 

Other benefits: They are cheap, and you can increase your resistance pretty easily, especially once you begin combining different strands.

[Laurie4b]

Thank you! I'm going to try this. DH bought me bright pink 1 pound weights yesterday.

 

Thanks everyone! I should have mentioned that I have fibromyalgia and it hurts and my arms get a little shaky just putting my hair up in a pony or washing it. Even wall pushups are to much. I think it just uses too many muscles at the same time for me?

 

In that case, I would ask a PT to design a program for you. 

[IfIOnly]

In that case, I would ask a PT to design a program for you.

Tbank you, and that would be lovely. I'm a DIYer by necessity though. Ha!