How To Lose Arm Fat and Tone Your Upper Arms Over 50

We know that age is just a number when it comes to staying fit and fabulous, and who says you can’t have toned arms over 50? Losing arm fat and toning your upper arms after the age of 50 may seem like a daunting task, but it doesn’t have to be. 

Many women over 50 notice a clear change in how their muscles feel and look. It’s not just a figment of your imagination! As we get into our middle years, research shows that our muscle tone naturally goes down and we gain more body fat. This shift can be attributed to the hormonal changes occurring in the body.

The way you live can also play a role, like if you have a desk job and do not move around much or if your kids move out and give you more free time. When we turn 50, we have a new kind of freedom over how we spend our days. But it is important to find creative ways to make regular exercise and movement a part of our daily lives.

So, whether you want to rock that sleeveless dress or simply wish for stronger arms to keep up with your grandchildren, here are some tips to help you lose arm fat and tone your upper arms over 50.

How to Lose Arm Fat Fitness Tips

Many women over 50 complain that their upper arms are “flabby” or they have “more skin” than they’d like. Think about it, the muscle tone is gone! Where did it go? The answer for most of us is:

  • We simply stopped using and feeding our muscles
  • spent very little time thinking about muscle health and rejuvenation
  • and kind-of gave up!

Most of the changes in the way your arms look happen on their own, but the good news is that there are exercises you can do to tone and strengthen them.

Muscle is an important part of our bodies, so the key is to help it grow and stay strong through exercise and a well-balanced diet high in high-quality protein. The perk? Stronger muscles help burn fat more efficiently.

It is important to realize that you can not just lose fat in one place (spot-reducing fat is impossible). That is, you can not exercise your arms to get rid of fat only in your arms.

But you can use techniques that help you lose fat all over your body, which will affect your arms, and focus on arm-specific muscle-building exercises to make them look firmer and more sculpted.

Here are some of the best fitness tips to help you feel confident wearing tank tops and sleeveless clothes all year long:

Dumbbell Workout for Upper Arms

lose arm fat

Dumbbell exercises focus on the triceps, biceps, and shoulders. With regular practice, you’ll see results in weeks, strengthening and toning your arms without relying heavily on cardio or interval training.

Using weights in your workout (safely of course) is your best way to lose weight and keep it off.

For this workout, just grab a set of dumbbells that match your strength. Beginners can start with 1- or 2-pound weights, while those accustomed to lifting might opt for 5 or 10 pounds.

**TIP: Use a weight that is challenging after 10 reps. If you find it too easy, you will need to increase the weight to gain maximum benefit. If it is way too hard for you, stop and reduce.

Front Arm Raises

Hold your dumbbells in your hands, palms down, dumbbells at your thighs. Then, one at a time, raise each dumbbell until it is parallel to your shoulder.

Repeat with the other arm. Do 20 of these on each side, and then take a break. Repeat this pattern 3 times for each side.

Shoulder Presses

Hold the dumbbells at shoulder height with bent elbows and turn them so they’re perpendicular to your shoulders. Press the dumbbells upward, straightening your arms.

Slowly bring them back to the start. Do this 20 times, rest for 30 seconds, and aim for 3 sets. This targets both your triceps and shoulders.

Overhead Tricep Extension

Slowly bend your elbows and lower the weight behind your head. Remember to keep your body upright and your core engaged. The weight should follow the path of your spine.

Then, at the lowest point, straighten your elbows and extend the weight back overhead. Hold the fully extended position for a moment, then repeat. Keep the movement slow and controlled.

READ ALSO: 10 Best Toned Arm Workouts for Women Over 50

Fat Reducing Workout

A “fat reducing” workout typically involves a combination of cardiovascular exercises and strength training to create a calorie deficit, which in turn can lead to fat loss.

In addition to building the muscles in your arms, to get rid of upper arm fat, you can work on reducing body fat overall.

Scientists know that the best way to do this isn’t steady-state cardio workouts but high-intensity intervals (or HIIT).

For a HIIT workout, check out some of the HIIT below:

Is Protein the Key to Fat Loss?

lose arm fat

Is protein the magical key to fat loss? High-protein diets can help you lose fat because they affect your appetite, how much energy you take in, and how fast your metabolism works.

Have you ever noticed that eating a lot of protein, like a chicken breast, makes you feel full? That is how protein helps you feel less hungry.

Proteins are composed of amino acids, which are essential for cell growth and maintenance. While the recommended daily protein intake varies, older women aiming for weight loss and longevity might consider 1 gram of protein per pound of body weight.

As awesome as protein is, it’s not a magic potion. Eating more protein while also feasting on cookies and chips won’t make those extra calories disappear. Balance is key!

So, protein is very important and a big help when it comes to losing fat, but it is only one piece of the puzzle.

Remember that it is always about the big picture: eating good food with enough protein, getting enough sleep, and doing some fun exercises and weight training.

READ ALSO: How Much Protein Should I have A Day Women Over 50?

How to easily Add More Protein into Your Diet – Quick and Easy!

  • Whey protein is the best on the market for absorption and efficiency, however always make sure that you buy a clean source with one to three ingredients…All the rest is bad for you, and if you prefer sweetness, you are better to add yourself at home.
  • Hydrolysed collagen is perfect to add to your tea or coffee during the day as it is tasteless and stirs in clear.
  • Its a great idea to take a protein bar with you when you’re out and about to snack on instead of bread and sugar.

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I have gathered lots of tried and true fitness tips that can help tighten up parts of you that you feel you want to work on, from your legs to your abs to your glutes and thighs.

If you really want to get motivated to get fit, lose arm fat and burn fat off of your body this year (so you can enjoy smaller triceps, belly, and more), consider completing my 14-day fitness challenge — to get your body ready for summer.

In just 2 weeks of prioritizing your well-being, you can enhance your energy and fitness. By dedicating time and effort daily, you’ll reaffirm your worth and dedication to self-care.

Click here to visit my YouTube Channel

What’s your favourite way to get moving? I’d love to hear about your favourite arm workouts or overall tone-up routines in the comment below.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


6 Responses

  1. Thank you Schellea. What you post and make available provide an excellent resource that is quite unique. Really look forward to receiving your emails and do keep developing and providing such inspiring and doable exercises and tips.

  2. I absolutely love you and your workouts. I do them every day and always look forward to them. I’m 56 next week and my arms never looked so good ???????????? I feel sorry much better about myself than I ever have and I just wanted to say thank you for the encouraging words and explaining the benefits of why we are doing what we are doing! It absolutely keeps me motivated! Thank you my friend ????????

    1. I’m so happy you are enjoying the workouts Donna and thank you for your kind words. Stay strong and fabulous! ????❤️

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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