‘Most women think sculpted arms require heavier weights,’ says Theresa Moloney, strength coach and nutritionist for women over 50.
But according to Moloney, adding more weight isn’t the only way to make your strength training more challenging.
‘I disagree,’ she says. ‘At 58, I’m much more focused on how I lift than simply lifting heavier.’
Having trained thousands of women over the past 25 years, she recently shared on Instagram three techniques she uses to increase the challenge on her muscles without necessarily increasing the load.
3 ways to build stronger arms without heavier weights1. Slow down the eccentric portion of the movement
‘I want to come up quicker and [then move a] little bit slower as I lower the weight down. That’s the negative,’ Moloney explains in an Instagram post. ‘And that controlled lowering increases the challenge and the tension without having to use heavier weight.’
This ‘negative’ part of the rep is also known as the eccentric phase – when a muscle lengthens under tension. Think lowering into a squat or push-up, or lowering a dumbbell during a bicep curl.
Slowing this phase increases time under tension (TUT), or the amount of time your muscles spend working against resistance during a rep, explains London-based PT Ezra Barned, co-founder of FitCredibles and creator of the F8 programme.
‘TUT involves controlling both the lifting (concentric) and lowering (eccentric) phases of an exercise, emphasising muscle contraction throughout the entire movement,’ he explains.
Research supports the benefits of eccentric training. One meta-analysis found that high-intensity eccentric training produced greater increases in muscle size than concentric training.
2. Pause and squeeze
‘At the top of the muscle contraction, squeeze and hold it for a second,’ advises Moloney.
In practice, that means briefly pausing where the target muscle is most contracted. During a bicep curl, for example, squeeze your biceps once you’ve curled the weight towards your shoulders. During a lat pulldown, pause once you’ve pulled the bar towards your chest. With a squat or deadlift, squeeze your glutes once you’re standing tall.
This is a brief isometric hold – a type of muscle contraction where the muscle produces force without changing length.
Research suggests isometric training can be effective for developing both strength and muscle, making pauses another way to increase the challenge without automatically reaching for heavier weights.
3. Maintain tension between reps
Moloney’s final tip is to avoid completely relaxing the muscle between repetitions.
‘Hold that tension and go right into the next rep,’ she advises.
Again, this can increase time under tension by keeping the muscle working rather than allowing a prolonged rest between reps.
There is, however, an important distinction between moving smoothly into your next rep and deliberately shortening your range of motion to maintain constant tension.
Research increasingly suggests that training muscles at longer lengths – when they’re in a more stretched position – can be particularly beneficial for muscle growth. So you don’t want to cut out the stretched portion of an exercise simply to keep the muscle under tension.
For a lat pulldown, that means allowing your arms to rise fully at the top of the rep so your lats can lengthen before beginning the next pull. During a bicep curl, lower the weight through your full comfortable range before moving smoothly into the next rep.
The takeaway? You don’t necessarily need to increase the weight every time you want to make an exercise more challenging. Slowing your reps, adding controlled pauses and maintaining tension through a full range of motion can all make the weights you’re already lifting work harder.
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Joseph Webb FCIMSPA, FRSPH, is an award-winning trainer and author whose distinctions place him among the most highly accredited professionals in the UK health and fitness industry. With over 20 years of coaching experience, he has worked with a diverse range of clients including celebrities, corporate CEOs, orthopaedic surgeons and athletes, and is recognised for his commitment to evidence-based practice and delivering results. He has been featured by BBC, The Standard, GQ and Marie Claire. Browse his site here