Boost upper-body strength and fitness with these simple at-home exercises.
Consistency is king when trying to accomplish a goal at the gym—especially when it comes to building upper-body strength. It’s essential to work on this part of the body in order to continue performing daily tasks with ease—these include things like reaching into your closet, lifting grocery bags, and even pushing your shopping cart. Staying strong ensures an overall better quality of life as you age.
One stellar method to help boost upper-body strength is by weight training. But we learned a six-minute daily routine that will restore strength in the upper body even better than weight training after 55. The most appealing part? You can do these exercises in the comfort of your own home.
Why These Exercises Are More Effective Than Heavy Weight Training
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“Daily strength exercises are much quicker and take less time commitment than other weight-training programs,” explains Denise Chakoian, Rhode Island certified fitness trainer and owner of Core Cycle and Fitness LaGree. “Six minutes daily can be manageable for older adults who may find longer workouts exhausting or daunting. Exercising with a short routine daily is more convenient and helps you stay consistent to build your upper body strength over time. There’s also a decreased chance of injury when dealing with shorter workouts.”
As you age, it’s essential to be cautious with your workouts. Little to no additional tools are needed for these exercises, as they can be performed at home.
“Not only is this convenient, but every minute counts when doing exercises that target strength and mobility,” Chakoian tells us.
Wall Pushups (2 Minutes)
- Standing tall, arms-length away from a wall.
- Place your hands shoulder-width apart on the surface.
- Engage your core and bend your elbows to lower your chest toward the wall.
- Press back up to the starting position, keeping the movement slow and controlled.
- Perform 12 to 15 slow pushups, lasting for 2 minutes.
Seated Shoulder Press (2 Minutes)
- Begin sitting tall on a sturdy chair with your feet flat on the floor and your core engaged.
- Hold a pair of lightweight dumbbells or water bottles at shoulder level, palms facing forward.
- Press the weights straight overhead without locking out your elbows.
- Gradually lower the weights back to the start position.
- Complete 10 to 12 slow presses for 2 minutes.
Bicep Curls (2 Minutes)
- Begin seated on a sturdy chair, holding a dumbbell or water bottle in each hand at your sides with a supinated grip.
- Bend your elbows to curl the weights up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Use control to lower the weights back to the start position.
- Perform 10 to 12 bicep curls for 2 minutes.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa
