We naturally lose muscle mass and bone density over the decades, says Wellisch, but muscle can be rebuilt and bone density can be protected. “These are the key to a healthy, mobile future,” she says. “You want to be able to bend down and pick up your groceries; you want to pick up your grandkids someday.” You also want to stop worrying about your arms.
We all have a list of celebrity arms we envy. (Madonna, Cameron Diaz, Angela Bassett and Demi Moore on my mental Pinterest board; Wellisch has Jennifer Aniston, Jessica Biel, Michelle Obama and Gal Gadot on hers.) And clients who ask Wellisch if there’s something they can do to fix just one area that bothers them – and maybe even look more like the celebs they envy – the answer is no. “When your metabolic rate and your estrogen are down, you need to work with the whole system,” she says. That means not only working on your arms, but maximizing health from every angle: proper hydration, adequate sleep, good eating habits (and especially getting enough protein), even hormone replacement therapy (where appropriate and if your doctor approves), can all help improve muscle tone.
Still, Rome wasn’t built in a day, and arms can’t be rebuilt in a hurry, either. Wellisch says that starting slow with beginner arm-specific exercises will have benefits you can feel, and start to see, after a couple of weeks. You’ll want to start with light weights and move up over time. “Get some weights, say a half a pound or a pound,” she says. You can use strap-on ankle weights on your wrists if you prefer. If you really are a beginner, just start with your own body weight. Be aware of not pushing yourself for too long; you’ll know if you feel the strain in your neck, she adds.
Now that your weights are sorted, hold your arms out straight from your shoulders to the sides, laterally. Pulse up and down. an inch above the shoulder and an inch below. These are micro-movements. “Be sure not to use momentum to control the weights,” cautions Wellisch. Next, with your arms in the same position, carve a semi-circle in one direction. Then switch to the other. “It’s your own little dance with your arms; just little semi-circles,” she explains. Start these exercises with one minute on a timer, then work your way up to three minutes per side. “Three is tough,” she says. This is very effective in toning the upper arms over time. “Some women are scared that working their arms will make them bulk up. You are not going to bulk up. You are sculpting.”
For biceps, you can go a bit heavier. Start with a three-pound weight and work up to a five-pound. For bicep curls, extend place your arms at your sides with palms facing up and weights in hand, then curl upwards toward your chest. You are looking to start with three sets of 15 reps, with a break between each set. “Focus on your posture,” she adds. The key here is progressive overload, which means moving up the number of reps and the weight over time to build muscle. Keeping your workouts regular (daily is ideal) is important, too. Any feeling of accomplishment you get from increasing your capacity helps you to stay committed. It’s your basic dopamine reward. “If you feel sore the next day, do the routine every other day.”
For triceps, the muscle that takes up two-thirds of your arm, you want to do what Wellisch calls the skull crusher. “Lay on your mat, lift your arms directly to the ceiling, palms facing each other holding the weights (again, start small and move up). Then adjust your arms so that they’re over your ears, just behind the shoulder,” she says. “Bend your elbows and lower the dumbbells toward the ground. Extend your arms back to the starting position. These are tough,” she explains. This is where whole-body engagement comes in. “Feel your spine imprinted on the mat and engage your abs to stabilize your core. Remember, your whole body is connected, but focus on isolating your triceps.” When you make it up to 8 or 10 pounds “it gets a little spicy.”
Once you get these three basic exercises down, you can start adding fancier variations. Working with a trainer is a great idea, as they can see where your form and posture are off, and address any areas of weakness, injury and range of motion concerns.
“Consistency is key,” says Wellisch. “So is diet, and so is keeping up the pace with progressive overload.” Your arm revolution may take a while. It won’t bring you back to the guns you had as a 25-year-old – gravity, skin laxity and muscle tone loss can be tamed, not defeated. Those movie-star arms we covet are achievable if you have the dedication and resources to have someone like Wellisch kick your butt on the daily. But making a small start, any start, no matter how slow or how few reps, will make you feel better about everything. Including your arms.
Always asking questions,
—Leanne Delap
