The Only Arm Exercises You Need After 60

It’s important, but it’s not so complicated that you have to do a lot of things for it:

Keeping your strength up

Age-related muscle loss (sarcopenia) starts in our 30s if we’re not careful, but it accelerates sharply after 60, especially without resistance training. This, of course, leads to reduced independence in daily tasks like lifting, carrying, and pushing, and generally is a harbinger of systemic decline (i.e. the rest of your body gives up too).

However! Research (cited in the video) shows strength can be rebuilt at any age, even into your 80s and 90s.

First, understand the general idea: use resistance training 2–3 times weekly for about 20 minutes each session, focusing on compound exercises rather than isolated moves, because compound movements strengthen multiple muscle groups more efficiently, and also reflect how we actually use our bodies in day-to-day life.

Now, settle into a core arm routine:

• 3 sets of 8–15 controlled repetitions of a dumbbell row to strengthen your arms, shoulders, and back
• A curl, twist, and press to build your biceps, triceps, shoulders, and rotator cuff
• A pushing exercise chosen at your level (e.g. wall press, chair press, knee push-up, or full push-up) to strengthen your chest, triceps, and shoulders.

How to progress safely as you go: do the most challenging variation you can complete with good form for 8–15 reps, progress when you can exceed 15 easily, and take care to move slowly rather than using momentum, prioritizing good form.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Resistance Is Useful! (Especially As We Get Older)

Take care!