{"id":255949,"date":"2025-07-11T10:36:24","date_gmt":"2025-07-11T10:36:24","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/255949\/"},"modified":"2025-07-11T10:36:24","modified_gmt":"2025-07-11T10:36:24","slug":"2-exercises-that-build-arm-strength-fast-after-40","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/255949\/","title":{"rendered":"2 Exercises That Build Arm Strength Fast After 40"},"content":{"rendered":"

After you reach 40, it\u2019s common to experience sarcopenia, the natural, age-related decline in lean muscle\u2014especially in the upper body. Factors such as decreased physical activity, poor recovery habits, and hormonal shifts can all speed up the loss of strength and lean muscle. According to Leon Veal<\/b>, level three certified personal trainer and head of nutrition and innovation at Styrkr<\/a>, the arms are typically one of the first areas to be affected by this change. To help optimize your fitness routine, Leon shares two essential exercises to build arm strength<\/a> fast after 40.<\/p>\n

\u201cThe key is choosing exercises that not only target the arms, but also recruit other muscle groups to build overall strength<\/a>,\u201d Leon tells us. \u201cUnlike bicep curls and triceps extensions, which isolate single joints, the two moves below are compound and multi-joint, meaning they train the arms in at the same time as other muscles<\/a>. This results in a greater coverage muscle activation, improved efficiency, and a better hormonal response. They also mimic real-world movement patterns which are pushing, pulling, bracing, which leads to improved strength in daily life, not just gym aesthetics.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

2 Exercises That Build Arm Strength Faster Than Traditional Workouts After 40<\/b>
\n\tClose-Grip Pushups<\/p>\n

\"womanShutterstock<\/p>\n

The close-grip pushup trains the chest, triceps, and front delts. The narrower hand placement emphasizes arm extension strength, Leon says, adding, \u201cIt also engages the core and stabilisers, which helps support aging shoulders and posture. It\u2019s accessible, easy to scale, and very joint-friendly compared to heavy triceps extensions.\u201d<\/p>\n

Here\u2019s how to do close-grip pushups:<\/p>\n

    \n
  1. Begin in a high plank with your hands placed under your chest, closer than shoulder-width.<\/li>\n
  2. Engage your core.<\/li>\n
  3. Bend your elbows to lower your chest toward the ground, keeping your elbows close to your sides.<\/li>\n
  4. Push through your palms to rise back up.<\/li>\n<\/ol>\n

    9 Strength Moves Men Over 50 Should Be Doing Daily<\/a><\/p>\n

    \tChin-Ups<\/p>\n

    \"womenShutterstock<\/p>\n

    \u201cChin-ups with an underhand grip are one of the best moves to target the biceps, lats, and upper back all in one,\u201d Leon says. \u201cThey train arm flexion through a full range of motion under bodyweight load, making them more functional than isolated curls. Plus, the grip and forearm activation you get from chin-ups is great. For those who can\u2019t do bodyweight reps yet, assisted band versions or machine-assisted sets work just as well.\u201d<\/p>\n

    Here\u2019s how to do chin-ups:<\/p>\n

      \n
    1. Stand tall and begin the exercise from a dead hang position.<\/li>\n
    2. Bend your elbows as you pull yourself up until your chin clears the bar.<\/li>\n
    3. Use control to lower.<\/li>\n<\/ol>\n

      5 Daily Bodyweight Moves for Visible Results in 2 Weeks<\/a><\/p>\n

      One of the biggest perks of incorporating these exercises into your regimen is how they aid aging joints.<\/p>\n

      \u201cClose-grip push-ups allow natural wrist and elbow positioning, and the range can be modified to reduce stress,\u201d Leon says. \u201cChin-ups (especially assisted) keep the shoulders in a more stable, neutral position compared to heavy curls or overhead triceps work, which can often irritate the elbows or rotator cuff.\u201d<\/p>\n

      Alexa Mellardo<\/p>\n

      \t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"After you reach 40, it\u2019s common to experience sarcopenia, the natural, age-related decline in lean muscle\u2014especially in the…\n","protected":false},"author":2,"featured_media":255950,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1154,1630,105,16,15],"class_list":{"0":"post-255949","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-uk","12":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114834164019907408","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/255949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=255949"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/255949\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/255950"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=255949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=255949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=255949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}