Lifestyle and fitness content creator Candace Cima, otherwise known as Life in My 70s online, says she’s stronger at 79 than she was in her 40s.
‘It seems that the myth that you get weaker with age is still going strong,’ she recently shared on Instagram. ‘But when women start to believe in themselves and show the world that they are getting stronger, not weaker, the myth will no longer exist. It is up to our generation to show younger generations that Aging is Changing.’
Research supports the importance of maintaining strength as we age. A recent study of more than 5,000 women aged 63–99 found that greater muscular strength was associated with a significantly lower risk of death. In light of these findings – and the wider evidence supporting regular strength training for women – the researchers concluded that ‘strength and promoting its maintenance are instrumental for optimal ageing’.
Determined to show other women that it’s never too late to build strength, Candace regularly shares her own fitness routine online – including how she maintains upper-body strength, which can help support everyday movements and physical independence as we age.
‘The real secret to great arms is not a miracle cream or a daily supplement that works mysteriously behind the scenes, it is something fully in your control. Something I can guarantee you will work if done consistently,’ she captioned a recent YouTube video.
‘This arm workout that my physical therapist and I developed can help you see results in three to six months. This is a gift you can give yourself that will keep on giving for the rest of your life.’
Candace Cima’s 6-move arm workout
Candace performs the workout every other day.
When she first started doing a variation of this routine several years ago, she used 3lb weights before progressing to 5lb. Now, she uses 6–8lb weights depending on the exercise.
Candace – and the experts we speak to at WH – advises choosing a weight that’s appropriate for your ability and that you can lift safely with good form.
Read our guide to choosing the right weights for you rather than simply guessing.
How to do the exercises1. Front raise with neutral grip
Do 10 reps
- Stand with your feet hip-width apart and your knees slightly bent, holding a dumbbell in each hand with your palms facing inwards.
- Keeping your arms straight, raise the dumbbells in front of you until they reach shoulder height.
- Keep your core engaged and avoid shrugging your shoulders or swinging the weights.
- Lower the dumbbells back to the starting position with control.
2. Angled lateral raise with neutral grip
Do 10 reps
- Stand with your feet hip-width apart and your knees slightly bent, holding a dumbbell in each hand with your palms facing inwards.
- Position your arms slightly out from your body so they form a V shape.
- Keeping your arms straight, raise the dumbbells while maintaining this angle until they reach roughly shoulder height.
- Lower the weights back to the starting position with control.
Do 10 reps
- Stand with your feet hip-width apart and your knees slightly bent, holding a dumbbell in each hand with your palms facing inwards.
- Keeping your arms straight, lift the dumbbells out to the sides until they reach shoulder height.
- Lower the dumbbells back to the starting position with control.
Do 20 reps
- Stand with your feet hip-width apart and your knees slightly bent, holding a dumbbell in each hand. Hinge forwards slightly at your hips while keeping your back flat.
- Bend your elbows to 90 degrees, keeping your upper arms close to your sides.
- Keeping your upper arms still, extend your elbows to straighten your arms behind you, squeezing your triceps.
- Pause briefly, then return the weights to 90 degrees with control.
Do 20 reps
- Stand with your feet hip-width apart and your knees slightly bent, then hinge forwards at your hips while keeping your back flat and your core engaged.
- Hold the dumbbells beneath your shoulders with your arms extended.
- Drive your elbows back towards your hips, squeezing your shoulder blades together.
- Lower the weights back to the starting position with control.
Do 20 reps
- Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forwards.
- Brace your core, then press the dumbbells overhead until your arms are fully extended.
- Avoid arching your lower back as you press.
- Lower the weights back to shoulder height with control.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.