My arms are terrible- help

[wrinklyoldarms]

I have the arms of a 90 year old.
Help!

I'm mid 60s but a slim size 8-10. I do a lot of aerobic exercise and am fit but my upper arms are looking withered right down the the elbows.

I can't life heavy weights as I had pelvic surgery years ago and was told not to lift anything over 2kgs.

Swimming is good for your arms could this be a possibility if weights isn't

There's lots of strengthening and toning exercises you can do without lifting 'weights'. Joe Wicks online videos are great - look for bodyweight exercise. 2kg is barely anything though -are you sure that was the advice? Maybe get another opinion.

Total max weight lift 6kgs so that's 2 x 3 kgs weights.
I had a pelvic floor repair and was told no heavy lifting.

My weights at the moment are 2kgs (one in each hand) and I can do 30 reps seated.
I also do some overhead presses but lying down.

I'm not willing to undo surgery but there must be some way to build some tone and muscle?

Thanks but not for me. Skin issues and can't use pools.

You can’t lift over 2kg weights even when you’re sitting or lying down? How long ago did you have surgery? Press ups (with your elbows tucked into your body) are great for triceps, but for your arms to be nice and balanced I’d look at strengthening the whole shoulder including deltoids and biceps. There isn’t a magic exercise for one particular part of your body, if you’re really motivated get a pt

Have a look for barre arms workouts on YouTube, Eleni Fit and Fitbymik do them , use light weights and very good for toning. I do these quite regularly when I don’t want to do a heavier weights session

Did they say do weights ever? Or just for a period after the surgery?

There’s loads of reps you can do where 2 or 3 kg weights will quickly become incredibly heavy! Lifting them to shoulder height and above will make them more effective. Front raises, lateral raises, bicep curls that start at shoulder level. Plus the triceps one where you hold them over your head. Killer!

It's often not about the weight but the form. I remember being informed that your body does not know how much weight you are lifting. It's about raising and lowering slowly and with good form to maximise muscle activation. Caroline Girvan is a good start on YouTube. Very informative and easy to follow

Kayaking. Canoeing. Paddleboarding.

No skimpy clothes required!

Yoga, you can take it at your own pace and modify where needed. Those poses where you hold your weight on your arms will help. Plus all the other benefits of regular yoga.

Have you tried BodyCombat? All the punching has worked wonders for my upper arms.

Forever

Would you consider seeing a physiotherapist? Specifically a sports physio? You should explain what surgery you have had and they could work out a program for you that takes your limitations into account.

I was referred to a class at the gym after my second shoulder decompression.

I’m 65; many of the others are older.

People are doing exercises with various resistance bands and weights. Some folk are using two 1kg weights for arm exercises.

i don’t know how to explain properly, but I’m doing seated forearm exercises for my old lady arms. Arms sort of rest on legs and there are three different movements: two curls and one where you move wrists right left and back.

Am using 2kg for seated exercises.

Also recommend that Nivea cream for 60 plus skin. Has made a difference.