Get Great Arms over 60

Dear friends. One of my fitness goals at the start of the year was to get toned arms. I didn't wear my sleeveless tops much last year because I suddenly had bingo wings and crepey skin.

You might think that's to be expected after 60. But I knew I'd slackened off, and wasn't lifting weights. Improvement was possible.

Some of you will be confident and happy in sleeveless clothes. Your view might be that when we've been on the planet for over 60 years and your arms have carried children, shopping and huge bags of compost, why should we still have to care about their appearance?

I get it. But it's not all about vanity. Lifting weights is very important as we get older to replace the muscle mass that we have lost, keeping us strong and improving bone density.

Muscle loss actually starts when we're quite young: around 3-5% per decade after the age of 30.

Lower oestrogen levels – which play a big role in muscle repair – start to decline at perimenopause.

But all is not lost. It is possible to build muscle mass at any age.

Gail Hanlon on her 2025 project to get firm toned arms at 64

How Much and How Often?

Dr Stacy Sims, PhD, exercise physiologist and author, recommends that we keep reps low and aim for 3 to 5 sets of 6 to 8 reps.

Fewer reps mean we can lift heavier weights, meaning more stimulation for the central nervous system (CNS).

She says: "We typically rely on oestrogen to recruit muscle fibres and build strength, so you want to teach your CNS to pick up some slack.’ Dr Sims suggests strength training for 45 to 60 minutes, no more than four days per week, to give your muscles and nervous system time to recover before you go again.

Here are 5 things I have done to improve muscle mass. Plus I will reveal a surprising side benefit from building arm muscle tone.

1. Learnt the Right Technique

I'm a member of a gym but rarely ventured into the weights area. I always felt self conscious trying to figure out how to set up the machines.

I booked some sessions with a personal trainer at the gym. I highly recommend this, even if it's only one session to get you started.

Over 60, one of our problems is that many small but important muscles haven't been used for years. Learning how to precisely target them helps create an aesthetically pleasing look, as well as helping the big muscles do their job.

I discovered I was doing a lot of the classic gym exercises wrong. When I used the lat pull down, I was mostly targeting my arms, whereas it can also be superb for the back. I was also doing everything too fast. Doing the exercises very slowly is far more effective.

2. A Flexible Approach

It's great to build in the flexibility to do either a home or gym workout.

I have some weights at home, mostly from Amazon or Argos: dumb bells at 2, 3 and 4kg, and kettlebells at 6 and 8kg. My trainer developed a routine for me to target arms, shoulders and back, plus some exercises for legs and glutes.

I sometimes follow a workout on YouTube when doing a home workout.

I keep a pair of dumb bells near the kitchen and quickly do a couple of sets when I'm waiting for something to cook.

3. Eat More Protein

If you're carrying extra pounds, you can strengthen your arms but you won't achieve visible definition. Find out what your basal metabolic rate is here, and then you'll need to achieve a calorie deficit to lose weight. Experts say we should eating more protein, and it's essential to build muscle.

If you lift weights but don't consume enough protein, you'll likely experience reduced muscle growth, slower recovery, and potentially even muscle loss.

Aim for 1.2 to 2 grams of protein per kilogram of body weight daily.

Here's an example of what I am to eat, with how much protein per item in brackets.

On a gym day, I start with poached eggs (12g) on a slice of toasted sourdough. Trinny Woodhall, who's been on a similar journey, has 3 eggs with spinach. After I've done some cardio and a weights session, I have a protein drink. I have Optimum Nutrition Gold Standard 100% Whey Muscle Building and Recovery Protein Powder, (24g) which came top in Good Housekeeping tests. I add a spoonful of smooth peanut butter for satiety.

For lunch I might have a chicken breast (31g) with salad, plus a Freja chicken broth sachet (11g) protein), or full fat Greek yoghurt (10g) with toasted nuts, berries and Paleo granola. For dinner, a salmon fillet (25g) with vegetables, pulses and a few new potatoes. I do add a few carbs because I'm keen to eat a balanced, not faddy, diet.

4. Visualise the End Result

For me it's wearing sleeveless tops, and embracing my wide shoulders with a halter neck top. I also wanted a lovely back like Sarah Jessica Parker, with cute little muscles.

5. Discover an Unexpected Benefit

I'm not talking about speeding up your metabolism - although it is a welcome side effect of lifting weights - but the surprising discovery that my crepey skin has diminished considerably, probably because the muscle is "pushing" the skin out.

I'm still using Crepe Rewind by Dr Sister, which is also very good. Normal body lotions make your skin a bit smoother but don't tackle the crepe problem at all. I buy it in bulk when there are offers on!

Find Inspiration

Fiona Lambert, 62, author of Invincible Not Invisible which I reviewed, shares workout tips on Instagram: @ @fionalambertofficial.

Fiona Lambert, author of Invincible not Invisible

I also follow @hilaryleslie, 71, and her inspiring home workouts, @nancybrunerfitness (age 78) and @women77fit.

The Last Word

Film star and artist Sharon Stone: "You still have to love that body. I joke that my underarms have pleats now. I think, “Well, I had beautiful arms and now they’re strong and painting and like angel wings. So what if they have pleats? Maybe that’s what makes them wonderful now.”

Any exercise or vitality secrets? Share them in the comments.

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