Why Arm Strengthening is So Important for Women Over 40
Arm strengthening for women over 40 is about more than fitness — it supports confidence, bone health, and the freedom to move with ease. At Lemonberry, we love pairing cozy Canadian style with real-life wellness tips (and yes, our Lyla & Luxe sweaters are basically a hug), so we asked an expert to break it down simply and safely.
Here’s Laura Dixon — Clinical EFT & Energy Psychology Practitioner, Personal Trainer, and Yoga Instructor — on why strong arms matter and how to get started.
As we move through our 40s and beyond, our bodies go through changes that can impact everything from how we feel to how we move. One of the best things we can do to stay strong, capable, and confident is prioritize strength training — and yes, that includes our arms.
Here’s why arm strengthening is especially important for women over 40 — and how it can support a healthier, more active life.
1. Preserves Muscle Mass
Starting in our 30s and 40s, we naturally begin to lose muscle mass — a process known as sarcopenia. This isn’t just about physical appearance — it impacts strength, mobility, and even balance. Arm exercises help preserve and rebuild muscle, keeping your upper body strong and functional.
2. Supports Bone Density
Women are at a higher risk for osteoporosis, especially after menopause when estrogen levels drop. Resistance training, including arm-focused exercises, is one of the most effective ways to increase bone density and reduce the risk of fractures and bone loss.
3. Improves Daily Function
Think about how often we use our arms in daily life — carrying groceries, lifting laundry baskets, picking up children or grandchildren, opening heavy doors. Strong arms help make these tasks easier and safer, helping you maintain your independence as you age.
4. Reduces Pain and Improves Posture
Shoulder, neck, and upper back pain are common complaints for women 40+. Strengthening the muscles around your shoulders, upper back, and arms can improve posture, reduce strain, and support overall joint health.
5. Boosts Metabolism
Muscle is more metabolically active than fat — meaning it burns more calories at rest. The more lean muscle you have (including in your arms), the better your metabolic health, which supports healthy weight management and energy levels.
6. Builds Confidence
There’s something incredibly empowering about feeling strong. Arm strengthening helps women feel more capable and confident in their bodies — whether it’s lifting something heavy, improving athletic performance, or just feeling proud of what your body can do.
Getting Started
If you’re looking to build strength and feel more confident in your upper body, it starts with learning proper form. That’s why I’ve created a 20-minute video that walks you through key exercises for all five major upper body areas: chest, back, shoulders, triceps, and biceps.
This video is perfect if you're just getting started or coming back to strength training — it’s not about going heavy or fast, but about understanding how to move safely and effectively.
Check out the 20-minute video linked here and below, and feel empowered knowing you’re building strength the right way. 20 minute upper body video
Final Thoughts
Strength doesn’t have an age limit. Whether you’re new to fitness or getting back into a routine, it’s never too late to start building strength — and your arms are a great place to begin. You’ll feel stronger, move better, and show up for yourself in a whole new way.
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