5 Activities to Build Muscle After 60

These arm exercises explain what’s missing from using a weight machine.

If you’re an avid gym-goer, chances are weight machines are part of your daily routine. While they can be a great option for building and sculpting muscle, they don’t work your arms as much in comparison. free weights. That’s why we talked to the pros and are here to share five. sitting exercises He build arm muscles Better than your typical gym machines after 60.

“Machines do a lot of the ‘thinking’ for you,” explains Jill Brownwith personal trainer Jill Brown Fitness and Coaching. “When using free weights, you need to create a path of movement and stabilize the body, whereas on a machine, the path is predetermined. And, conversely, if you are doing the arm exercises sitting (or kneeling on the floor), the work actually feels heavier than standing.”

The muscles of your upper body help maintain solid posture. As you age and naturally lose lean muscle mass, posture typically decreases.

“Keeping the core muscles strong is a big factor, but keeping the upper back, chest and shoulder muscles strong is also a big factor,” explains Brown.

according to adam ayashA functional movement specialist at The Trillium, a luxury retirement community in Tysons, Virginia, most individuals work on their feet — or stand on their feet — all day, which causes upper body muscles to atrophy rapidly.

“Women, in particular, lose upper body muscle more quickly,” says Ayash.

Below, experts explain the best-case scenario Exercises to Build Arm Muscles.

Shoulder Press (Scaption Position)

1. Start sitting tall in a sturdy chair with your feet flat on the floor and your core engaged.
2. Hold a pair of light-weight dumbbells at a 45-degree angle to your body, not exactly out.
3. Start with your elbows below chest height.
4. Press the weight straight upward without locking your elbows.
5. Slowly bring the weight back to the starting position.
6. Complete 3 sets of 8 to 12 reps.

Tricep Overhead Extension

1. Start seated, holding a dumbbell in each hand straight overhead, palms facing inward.
2. Keep your elbows near your ears and slowly lower the dumbbells behind your head, feeling a stretch in your triceps.
3. Use control to press the weight back up.
4. Do 3 sets of 8 to 12 reps.

bicep curls

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1. Start sitting on a sturdy chair, holding a dumbbell in each hand at your sides.
2. Keep your elbows tucked into your hips as you rotate the weights toward your shoulders.
3. Squeeze your biceps at the top of the movement.
4. Use control to return the weight to the starting position.
5. Do 3 sets of 10 to 15 reps.

reaches with overhead band

“For the aging population, overhead mobility is one of the first areas to decline and is the most important to maintain,” Ayash explains.

1. Begin sitting on a resistance band, wrapping each end around the palms of your hands.
2. Extend your arms straight in front of you.
3. Then, raise your arms, placing your hands on your shoulders and dropping your shoulders below your ears.
4. While in this position, lengthen the spine.
5. Use control as you lower the band back to chest level.
6. Perform 3 sets of 8 to 12 controlled reps.

seated front raise

1. Start seated, holding a dumbbell in each hand, with your arms at your sides.
2. Keeping your arms straight, slowly raise the dumbbells until they are at shoulder level.
3. Pause for a moment before slowly returning the weight to the starting position.
4. Perform 3 sets of 8 to 12 controlled reps.

Alexa Melardo