Say Goodbye to Lunch Lady Arms: 10 Easy Tricep Exercises You Need to Be Doing Now

Proven strength training moves to sculpt, tone, and strengthen your upper arms after 60

If you’ve noticed your upper arms looking a bit softer than they used to, you’re not alone. Many women over 60 experience changes in arm tone and definition as we age. The good news? With the right exercises and a consistent routine, you can absolutely tone and strengthen your arms at any age.

This comprehensive guide presents ten highly effective workouts, specifically designed to target the biceps and shoulders, as well as easy tricep exercises, while being safe and appropriate for women over 60. Whether you’re just starting your fitness journey or looking to enhance your current routine, these exercises will help you build strength, improve muscle tone, and boost your confidence.

Understanding Arm Changes After 60

Before diving into the exercises, it’s helpful to understand why our arms change as we age. After 50, women naturally experience a decline in muscle mass called sarcopenia, losing approximately 3-5% of muscle mass per decade without resistance training. The triceps, the large muscles on the back of your upper arms, are particularly prone to becoming less toned.

Additionally, hormonal changes during and after menopause can affect where our bodies store fat, sometimes leading to increased fat deposits in the upper arms. Reduced collagen production also affects skin elasticity, which can contribute to a less firm appearance.

However, research consistently shows that resistance training can not only slow this process but actually reverse it. Women in their 60s, 70s, and beyond can build muscle strength and improve muscle tone with proper exercise. The key is consistency, proper form, and gradually progressive training.

Essential Equipment and Safety Tips

What You’ll Need

Light to medium dumbbells:Start with 2-5 pounds and progress as you get stronger

Resistance bands:A set with varying resistance levels

Sturdy chair:For seated exercises and support

Exercise mat:For floor exercises and comfort

Water bottle:Stay hydrated throughout your workout

Safety First

Consult your doctor:Always check with your healthcare provider before starting a new exercise program, especially if you have existing shoulder, elbow, or wrist issues

Warm up properly:Spend 5-10 minutes doing arm circles, shoulder rolls, and light movements before exercising

Focus on form:Perfect form with lighter weights is more effective and safer than poor form with heavier weights

Listen to your body:Mild muscle fatigue is normal; sharp pain is not. Stop if you experience pain

Progress gradually:Increase weight or repetitions slowly over time, not from one workout to the next

The 10 Essential Exercises

Each exercise targets specific areas of your arms to create balanced, functional strength. Aim to perform these exercises 2-3 times per week with at least one rest day between sessions.

Exercise 1: Overhead Triceps Extension

Primary Target:Triceps (back of upper arms)

How to Perform:

Stand or sit with your feet shoulder-width apart, holding one dumbbell with both hands

Raise the dumbbell overhead, keeping your elbows close to your ears

Slowly lower the weight behind your head by bending your elbows

Press back up to the starting position, fully extending your arms

Keep your core engaged and avoid arching your back

Repetitions:Start with 8-10 reps, work up to 12-15 reps

Pro Tip:If holding one dumbbell feels awkward, you can perform this exercise with one arm at a time using a lighter weight.

Exercise 2: Triceps Dips

Primary Target:Triceps and shoulders

How to Perform:

Sit on the edge of a sturdy chair or bench with your hands gripping the edge beside your hips

Slide your bottom off the seat, supporting your weight with your arms

Keep your feet flat on the floor, knees bent at 90 degrees

Lower your body by bending your elbows to about 90 degrees

Press back up to the starting position, focusing on using your triceps

Repetitions:Start with 5-8 reps, work up to 12-15 reps

Modification:Keep your feet closer to the chair to make it easier, or extend your legs further out to increase difficulty as you get stronger.

Exercise 3: Bicep Curls

Primary Target:Biceps (front of upper arms)

How to Perform:

Stand with feet shoulder-width apart, holding a dumbbell in each hand

Start with arms fully extended at your sides, palms facing forward

Keep your elbows close to your torso throughout the movement

Curl the weights up toward your shoulders, squeezing your biceps at the top

Slowly lower back to starting position with control

Repetitions:Start with 10-12 reps, work up to 15-20 reps

Pro Tip:Avoid swinging your body or using momentum. If you need to swing to lift the weight, it’s too heavy.

Exercise 4: Hammer Curls

Primary Target:Biceps and forearms

How to Perform:

Stand with feet shoulder-width apart, holding a dumbbell in each hand

Keep palms facing your torso (neutral grip) throughout the exercise

Curl the weights up toward your shoulders, keeping elbows stationary

Pause briefly at the top, then lower with control

Keep your wrists straight throughout the movement

Repetitions:Start with 10-12 reps, work up to 15-20 reps

Benefit:This variation puts less stress on the wrists and provides balanced arm development by targeting slightly different muscle fibers than standard bicep curls.

Exercise 5: Shoulder Press

Primary Target:Shoulders and triceps

How to Perform:

Sit or stand with feet shoulder-width apart, holding dumbbells at shoulder height

Position dumbbells with palms facing forward, elbows bent at 90 degrees

Press the weights straight overhead until arms are fully extended

Avoid locking out your elbows at the top

Lower slowly back to starting position

Repetitions:Start with 8-10 reps, work up to 12-15 reps

Safety Note:If you have shoulder issues, perform this exercise seated with back support and use lighter weights.

Exercise 6: Lateral Raises

Primary Target:Shoulders (deltoids)

How to Perform:

Stand with feet hip-width apart, holding dumbbells at your sides

Keep a slight bend in your elbows throughout the movement

Raise both arms out to the sides until they reach shoulder height

Pause briefly at the top, feeling the contraction in your shoulders

Lower slowly back to starting position

Repetitions:Start with 8-10 reps, work up to 12-15 reps

Common Mistake:Avoid shrugging your shoulders up toward your ears. Keep your shoulders down and back throughout the exercise.

Exercise 7: Front Raises

Primary Target:Front shoulders and upper chest

How to Perform:

Stand with feet hip-width apart, holding dumbbells in front of your thighs

Palms should face your thighs, arms straight with a slight elbow bend

Raise one or both arms straight out in front to shoulder height

Keep your core engaged and avoid leaning back

Lower with control back to starting position

Repetitions:Start with 8-10 reps, work up to 12-15 reps

Variation:Alternate arms for a more controlled movement, especially when starting out.

Exercise 8: Triceps Kickbacks

Primary Target:Triceps

How to Perform:

Hold a dumbbell in each hand and hinge forward at the hips

Keep your back straight, core engaged, and knees slightly bent

Position upper arms parallel to the floor, elbows bent at 90 degrees

Extend your forearms back, straightening your elbows

Squeeze your triceps at the top, then return to starting position

Repetitions:Start with 10-12 reps, work up to 15-20 reps

Modification:Place one hand on a chair or bench for support if balance is challenging.

Exercise 9: Wall Push-Ups

Primary Target:Chest, shoulders, and triceps

How to Perform:

Stand facing a wall at arm’s length distance

Place your palms flat on the wall at shoulder height and width

Keep your body in a straight line from head to heels

Bend your elbows and lean toward the wall, keeping core engaged

Push back to starting position, fully extending your arms

Repetitions:Start with 10-12 reps, work up to 20-25 reps

Progression:As you get stronger, step further away from the wall to increase difficulty, or progress to counter push-ups, then eventually floor push-ups.

Exercise 10: Resistance Band Pull-Aparts

Primary Target:Upper back and rear shoulders

How to Perform:

Stand with feet shoulder-width apart, holding a resistance band with both hands

Extend arms straight out in front at shoulder height

Pull the band apart by moving your hands away from each other

Squeeze your shoulder blades together at the end of the movement

Return slowly to starting position, maintaining tension on the band

Repetitions:Start with 12-15 reps, work up to 20-25 reps

Why It Matters:This exercise improves posture and balances the pushing exercises by strengthening the upper back muscles that are often neglected.

Creating Your Arm Workout Routine

Sample Weekly Schedule

Beginner (First 4-6 Weeks):

Frequency: 2 times per week with 2-3 rest days between sessions

Choose 5-6 exercises from the list above

Perform 1-2 sets of 8-10 repetitions

Rest 60-90 seconds between sets

Intermediate (After 6-8 Weeks):

Frequency: 2-3 times per week

Include 7-8 exercises

Perform 2-3 sets of 10-15 repetitions

Rest 45-60 seconds between sets

Advanced (After 3+ Months):

Frequency: 3 times per week

Include all 10 exercises in rotation

Perform 3 sets of 12-20 repetitions

Rest 30-45 seconds between sets

Sample Beginner Workout

Complete this circuit 2 times with 60 seconds rest between exercises:

Wall Push-Ups (10-12 reps)

Bicep Curls (10-12 reps)

Overhead Triceps Extension (8-10 reps)

Lateral Raises (8-10 reps)

Resistance Band Pull-Aparts (12-15 reps)

Triceps Kickbacks (10-12 reps)

Nutrition Tips for Building Arm Strength

Exercise alone isn’t enough for optimal results. Proper nutrition plays a crucial role in building and maintaining muscle tone, especially after 60.

Protein Is Essential

Aim for 25-30 grams of high-quality protein with each meal. Good sources include lean meats, fish, eggs, Greek yogurt, cottage cheese, legumes, and protein supplements if needed. Research shows that older adults need more protein per meal to stimulate muscle protein synthesis effectively.

Stay Hydrated

Drink at least 8 glasses of water daily. Proper hydration supports muscle function and recovery. Dehydration can impair strength and increase fatigue during workouts.

Don’t Fear Healthy Fats

Include omega-3 fatty acids from sources like salmon, walnuts, and flaxseeds. These healthy fats support muscle recovery and reduce exercise-induced inflammation.

Time Your Meals

Eat a balanced meal or snack containing protein and carbohydrates within 1-2 hours after your workout. This supports muscle recovery and replenishes energy stores.

Tracking Your Progress

Monitoring your improvements keeps you motivated and helps you adjust your program as needed. Here are effective ways to track your progress:

Take measurements:Measure your upper arms at the widest point every 4 weeks

Progress photos:Take photos from the front and side in consistent lighting every month

Log workouts:Record weights, sets, and reps to ensure progressive overload

Notice functional improvements:Can you lift groceries more easily? Carry grandchildren longer? These real-world improvements matter most

Rate your energy:Keep track of how you feel during and after workouts

Remember that visible changes take time. Most women notice improvements in strength within 2-3 weeks, while visible muscle tone typically becomes apparent after 6-8 weeks of consistent training.

Common Mistakes to Avoid

Using Too Much Weight Too Soon

Starting with weights that are too heavy compromises form and increases injury risk. Begin with lighter weights that allow you to complete all repetitions with proper form. You should feel challenged by the last 2-3 reps but still maintain control.

Skipping Warm-Up and Cool-Down

Always spend 5-10 minutes warming up with light cardio and dynamic stretches. Cool down with gentle stretches for the arms and shoulders. This reduces injury risk and improves recovery.

Training the Same Muscles Every Day

Muscles need rest to repair and grow stronger. Training arms every day doesn’t allow adequate recovery time. Stick to 2-3 sessions per week with at least 48 hours between arm workouts.

Neglecting Other Body Parts

While focusing on arms is your goal, don’t completely neglect other muscle groups. A balanced fitness program includes lower body and core exercises for overall

functional fitness and injury prevention.

Holding Your Breath

Proper breathing is crucial during strength training. Exhale during the exertion phase (lifting the weight) and inhale during the lowering phase. This stabilizes your core and maintains blood pressure.

When to Expect Results

Setting realistic expectations helps maintain motivation. Here’s a general timeline of what to expect when consistently following this program:

Week 1-2: Neural Adaptations

You’ll likely feel more confident with the exercises and notice improved coordination. Some exercises will already feel easier as your nervous system adapts.

Week 3-4: Strength Gains

Noticeable improvements in strength. You may be ready to increase weight or repetitions. Daily activities requiring arm strength become easier.

Week 6-8: Visible Changes

You and others may notice improved muscle tone and definition. Your arms will feel firmer, and you’ll see subtle changes in muscle shape, especially in the shoulders and upper arms.

Week 10-12: Significant Improvements

Substantial changes in arm appearance and strength. Measurements show reduced circumference if losing fat, or increased if building muscle. Confidence in your abilities grows significantly.

3-6 Months: Transformation

Dramatic improvements in muscle tone, definition, and functional strength. The exercises that were once challenging now feel manageable, and you’re likely working with heavier weights or more advanced variations.

Staying Motivated for Long-Term Success

Consistency is the key to achieving and maintaining toned arms. Here are strategies to help you stay committed to your routine:

Set specific goals:Instead of ‘tone my arms,’ try ‘perform 15 wall push-ups without stopping’ or ‘progress to 5-pound dumbbells’

Schedule workouts:Treat exercise appointments as important as doctor’s appointments

Find a workout buddy:Exercising with a friend increases accountability and makes workouts more enjoyable

Celebrate milestones:Acknowledge every achievement, no matter how small

Keep it interesting:Change up your routine every 4-6 weeks to prevent boredom

Remember your why:Whether it’s playing with grandchildren, maintaining independence, or feeling confident in sleeveless tops, keep your motivations visible

Final Thoughts: You’re Stronger Than You Think

The journey to stronger, more toned arms doesn’t have an age limit. Women over 60 can absolutely build muscle strength, improve tone, and enhance their quality of life through consistent strength training. The exercises outlined in this guide provide a comprehensive approach to addressing common concerns about upper arm appearance while building functional strength that supports everyday activities.

Remember that everyone progresses at their own pace. Some women will see results quickly, while others may take longer. What matters most is consistency, proper form, and patience. The effort you invest today will pay dividends in improved strength, confidence, and independence for years to come.

Start where you are, use what you have, and do what you can. Your future self will thank you for taking this important step toward stronger, more capable arms.

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