Tips for Strengthening Your Arms

Easy at-home tips for buffing up

woman doing an arm curl with a free weightIf your idea of weightlifting is pumping heavy barbells in a sweaty gym, think again. You can improve your fitness easily, at home, with little cost or time.


Simple, light free-weights can do the trick, says Jaime Longval, MS, CSCS (Certified Strength and Conditioning Specialist), at the Centers for Behavioral and Preventive Medicine in Providence, RI. Free-weights improve your balance and posture, burn calories and reduce your risk of osteoporosis, injury and low-back problems.

If you're just starting out, choose 2- or 3-pound weights with handle-type holds. You can even create homemade weights from empty milk containers filled with water, Longval says, or use unopened soup cans.

Check with your health care professional if you have any health concerns. Then, get started with this easy arm curl:

  • Sit or stand with the weights in both hands, by your side, palms facing forward. (If standing, bend your knees slightly.)
  • Keep abdominal muscles tight and your elbows by your side. Breathe normally.
  • Bend your elbow to lift the weight (count 3 seconds). Bring down slowly (count 4 seconds). Don't move your shoulders.
  • Control your movements. The biggest benefit comes as you bring the weight down.
  • Do 8-12 repetitions, once a week. As you get stronger, increase to two or three times a week. You need at least one rest day after each lifting day.
ADVERTISEMENT

Living with Metastatic Breast Cancer

Roughly 155,00 women in the U.S. are living with metastatic breast cancer. Here's what you need to know.

Created With Support

Una Nueva Esperanza para el Cáncer de Mama Incurable

El diagnóstico de cáncer incurable puede ser abrumador, pero los nuevos tratamientos permiten que las mujeres vivan más tiempo

Created With Support

Sexo, Fertilidad y Cáncer de Mama

El cáncer de mama no tiene por qué significar el fin de su vida sexual o sus planes de tener una familia

Created With Support