As the layers come off, our arms get a little more attention. But upper-body strength is about more than appearance: it is great for posture, joint health and injury prevention. 

Let’s dive in! 

Warm-Up (3-5 minutes)
Incorporate these specific warm up exercises into your usual warm up routine or, if you prefer, march/jog on the spot and add these in. 
a. Shoulder Rolls
Roll shoulders backwards for 30 seconds, then forwards for 30 seconds.
b. Arm Circles
Perform 20 small circles forwards, then backwards. Repeat with larger circles.
c. Torso Rotations
Stand tall and gently rotate from side to side for 30 seconds.

Workout
1. Half Press Ups (knees on floor) – chest, shoulders, triceps and core
Start on all fours with your hands slightly wider than shoulder-width apart. Walk your knees backwards until your body forms a straight line from your knees to your shoulders. Keeping your elbows at around 45 degrees from your body, slowly lower your chest towards the floor before pressing back up to the starting position. Keep your core engaged throughout.
Sets: 2-3
Repetitions: 8-15
Progression: As you get stronger, see if you can lift your knees off the floor and give a full press up a go. Gradually add in a few more and, in time, you will be doing full press ups. 

2. Tricep Kickbacks – back of the upper arms (triceps)
Hold a dumbbell in each hand and hinge forwards from your hips with a flat back. Bend your elbows to 90 degrees, keeping your upper arms tucked close to your sides. Extend your arms straight behind you, squeezing the triceps at the top before slowly returning to the starting position.
Recommended weight: 2-5kg dumbbells
Sets: 2-3
Repetitions: 10-15

3. Lateral Raises – shoulders
Stand tall holding a dumbbell in each hand by your sides with a slight bend in your elbows. Raise both arms out to shoulder height, leading with your elbows rather than your hands. Pause briefly before lowering slowly with control.
Keep your shoulders down. 
Recommended weight: 1-5kg dumbbells
Sets: 2-3
Repetitions: 10-15

4. Bent-over Reverse Fly –upper back & rear shoulders
Holding a dumbbell in each hand, hinge forwards at the hips with a flat back. Allow your arms to hang beneath your shoulders with palms facing each other. Keeping a slight bend in your elbows, raise both arms out to the sides until they reach shoulder height. Slowly lower back to the starting position.
Recommended weight: 1-4kg dumbbells
Sets: 2-3
Repetitions: 10-15

5. Bicep Curls – front of the upper arms (biceps)
Stand tall holding a dumbbell in each hand with your palms facing forwards. Keeping your elbows tucked into your sides, curl the weights towards your shoulders before lowering slowly under control. Avoid swinging your body or using momentum.
Recommended weight: 3-10kg dumbbells
Sets: 2-3
Repetitions: 10-15

Cool Down Stretches
Hold each stretch for 20-30 seconds 

Tricep Stretch
Raise one arm overhead and bend your elbow so your hand reaches down your back. Use your opposite hand to gently press the elbow backwards until you feel a stretch through the back of your upper arm. Repeat on the other side.

Chest Stretch
Clasp your hands behind your back. Gently lift your chest and draw your shoulders backwards until you feel a stretch across the front of your chest and shoulders.

Cross-body Shoulder Stretch
Bring one arm across your chest and use your opposite arm to gently pull it closer towards your body. Keep your shoulders relaxed and repeat on both sides. 

Don’t forget, a little strength work goes a long way. Stick with it and enjoy your results.

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com 
Get in touch via email at sarahmaxwell@mail.com and on social @sarahmaxlife