{"id":218,"date":"2026-04-01T04:00:00","date_gmt":"2026-04-01T04:00:00","guid":{"rendered":"https:\/\/golliza.com\/?p=218"},"modified":"2026-04-01T04:00:00","modified_gmt":"2026-04-01T04:00:00","slug":"strength-coaches-for-middle-aged-women-love-this-dumbbell-workout-for-strong-toned-arms","status":"publish","type":"post","link":"https:\/\/golliza.com\/?p=218","title":{"rendered":"Strength coaches for middle-aged women love this dumbbell workout for strong, toned arms"},"content":{"rendered":"<p><\/p>\n<div id=\"article-body\">\n<p id=\"elk-56b0daea-e586-43f6-8906-a9a6355827f3\">Building strong, toned arms is one of the best things you can do not just for aesthetics, but for long-term health and daily function.<\/p>\n<p>If you&#8217;re not sure where to start, try this 5-move, two-dumbbell workout from middle-aged strength coach Edwina Jenner.<\/p>\n<aside data-block-type=\"embed\" data-render-type=\"fte\" data-skip=\"dealsy\" data-widget-type=\"seasonal\" class=\"hawk-root\"\/>\n<p id=\"elk-56b0daea-e586-43f6-8906-a9a6355827f3-2\">&#8220;This is my go-to session for developing strong, defined arms, as it focuses on fast, efficient movements in just three powerful sets,&#8221; she says.<em> Fit &#038; Well.<\/em><\/p>\n<p><span class=\"article-continues-below block py-2 text-sm\">Article continues below <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" class=\"inline-block w-2.5 h-2.5 ml-2\" fill=\"currentColor\" preserveaspectratio=\"xMidYMid meet\" viewbox=\"0 0 1000 1000\"><path d=\"M1000 100L500 900 0 100h1000z\"\/><\/svg><\/span><\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet=\"\" class=\"clear-both pb-0 pt-2 mb-4\">\n        <span class=\"&#10;            flex&#10;            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-[#333]&#10;            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-[#333]&#10;            font-article-heading pb-0 !text-base uppercase sm:text-sm font-normal&#10;        \"><\/p>\n<p>            you may like<br \/>\n        <\/span><\/p>\n<\/aside>\n<p>Anyone can do this workout and get results, but this style of upper body training becomes increasingly important as you reach middle age.<\/p>\n<p>&#8220;From a physiological perspective, women naturally lose muscle mass starting in their mid-30s, but this accelerates during perimenopause as estrogen levels decline,&#8221; Jenner explains.<\/p>\n<p>&#8220;If you don&#8217;t actively preserve and strengthen your muscles, you&#8217;ll lose them, impacting everything from your metabolism to your joint stability.&#8221;<\/p>\n<p>Jenner&#8217;s routine focuses on movements that help build and maintain lean muscle and improve muscle tone. At the same time, strength training supports weight management and joint health.<\/p>\n<div id=\"slice-container-newsletterForm-articleInbodyContent-GpbfXtKvyyvHqauLgH4dyV\" class=\"slice-container newsletter-inbodyContent-slice newsletterForm-articleInbodyContent-GpbfXtKvyyvHqauLgH4dyV slice-container-newsletterForm\">\n<div data-hydrate=\"true\" class=\"newsletter-form__wrapper newsletter-form__wrapper--inbodyContent\">\n<div class=\"newsletter-form__container\">\n<section class=\"newsletter-form__top-bar\"\/>\n<section class=\"newsletter-form__main-section\">\n<p class=\"newsletter-form__strapline\">Start your week with actionable workout ideas, health tips, and health advice delivered to your inbox.<\/p>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<p>As you get used to the movement, gradually increase the weight of the dumbbells you use in your next workout. This makes the exercise harder and gives you consistent results.<\/p>\n<p>&#8220;Women begin to feel stronger within six weeks, and using weights increases control, reduces fatigue, and increases confidence,&#8221; says Jenner.<\/p>\n<p>&#8220;If you are consistent and gradually lift heavier weights to support your progress, you will begin to see significant growth and strength gains at 12 weeks of age,&#8221; Jenner added.<\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet=\"\" class=\"clear-both pb-0 pt-2 mb-4\">\n        <span class=\"&#10;            flex&#10;            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-[#333]&#10;            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-[#333]&#10;            font-article-heading pb-0 !text-base uppercase sm:text-sm font-normal&#10;        \"><\/p>\n<p>            What to read next<br \/>\n        <\/span><\/p>\n<\/aside>\n<p>By the third set of each exercise, the weight will feel harder, but you&#8217;ll still be able to maintain good form and posture.<\/p>\n<p>Jenner adds that upper body training shouldn&#8217;t be the only part of your weekly strength training plan.<\/p>\n<p>&#8220;This routine focuses on the triceps and biceps, but doesn&#8217;t include larger compound movements like the chest, back, and shoulders, which are important for overall strength,&#8221; she says.<\/p>\n<p>Jenner recommends doing this sequence once a week, along with one or two full-body or other upper-body workouts that include exercises like rows, presses, and pushing movements, to create a balanced training plan.<\/p>\n<p>Our strength training routine for beginners includes three full-body dumbbell exercises.<\/p>\n<h2 class=\"article-body__section\" id=\"section-how-to-do-the-dumbbell-arms-workout\"><span>How to do dumbbell arm training <\/span><\/h2>\n<p id=\"elk-2b8af27e-b077-48dc-a987-4a0a6bb676b2\">The five exercises for this arm workout are:<\/p>\n<ol start=\"1\" id=\"elk-3d00a9a4-d41f-48bc-b539-2bd7990471a8\">\n<li>cross body curl<\/li>\n<li>triceps kickback<\/li>\n<li>hammer curl<\/li>\n<li>triceps extension<\/li>\n<li>single arm biceps curl<\/li>\n<\/ol>\n<h3 class=\"article-body__section\" id=\"section-1-crossbody-curl\"><span>1. Crossbody curl<\/span><\/h3>\n<p id=\"elk-491c7c81-d2d7-4e9e-bdf6-108908c038d4\"><strong>set:<\/strong> 3 <strong>manager: <\/strong>10-12<\/p>\n<ul id=\"elk-c9e5236b-a046-471e-ae90-03439d3c8940\">\n<li>Stand with your feet hip-width apart and hold dumbbells between your thighs, palms facing out.<\/li>\n<li>Bend your right elbow and lift the dumbbell to your left shoulder.<\/li>\n<li>Lower it slowly and repeat on the other side.<\/li>\n<li>Continue alternating sides with each repetition.<\/li>\n<\/ul>\n<p id=\"elk-ec33b961-198f-4120-8df6-09e6ad618bb4\"><strong>Trainer tips:<\/strong> Keep your elbows close to your body during the movement.<\/p>\n<h3 class=\"article-body__section\" id=\"section-2-triceps-kickback\"><span>2. Triceps kickback<\/span><\/h3>\n<p id=\"elk-0afcc44e-d526-4b68-b9a9-97e05cbe51e4\"><strong>set: <\/strong>3 <strong>manager: <\/strong>10-12<\/p>\n<ul id=\"elk-9b270735-bb8f-46d9-9866-e92e0f626589\">\n<li>Stand with your feet hip-width apart and hold dumbbells at your sides.<\/li>\n<li>Move forward from your hips, pushing your butt back and slightly bending your knees.<\/li>\n<li>Tuck your upper arms into your torso and bend your elbows at 90 degrees. This is the starting position.<\/li>\n<li>Extend your right elbow and lift the dumbbell back.<\/li>\n<li>Squeeze your triceps, then lower the dumbbells to the starting position.<\/li>\n<li>Repeat on the other side, alternating between each rep.<\/li>\n<\/ul>\n<p id=\"elk-c8058fe9-4f01-48d3-a175-d87ebd816572\"><strong>Trainer tips:<\/strong> Remember to keep your elbows high and reset after each movement.<\/p>\n<h2 class=\"article-body__section\" id=\"section-3-hammer-curl\"><span>3. Hammer curl<\/span><\/h2>\n<p id=\"elk-de730c3c-5540-4022-ba3f-405a8dc61641\"><strong>set: <\/strong>3 <strong>manager: <\/strong>10-12<\/p>\n<ul id=\"elk-49764c8a-b2a5-4300-81e1-c9a5978c688b\">\n<li>Stand with your feet hip-width apart and hold dumbbells at your sides, palms facing forward.<\/li>\n<li>Bend your elbows and lift the weights to your shoulders.<\/li>\n<li>Lower it slowly.<\/li>\n<\/ul>\n<p id=\"elk-a8087a81-b49f-4bec-95e1-8feb836c60b3\"><strong>Trainer tips:<\/strong> Keep your elbows stable and close to your torso at all times.<\/p>\n<h3 class=\"article-body__section\" id=\"section-4-triceps-extension\"><span>4. Triceps extension <\/span><\/h3>\n<p id=\"elk-b3d4d654-8236-4f09-8a78-9b071043808c\"><strong>set: <\/strong>3 <strong>manager: <\/strong>10-12<\/p>\n<ul id=\"elk-71356231-3706-4186-9106-5988c8800ddb\">\n<li>Stand with your feet hip-width apart and hold the ends of dumbbells above your head with both hands.<\/li>\n<li>Bend your elbows and carefully lower them behind your head.<\/li>\n<li>Extend your elbows and lift the dumbbells back to the starting position, tightening your triceps.<\/li>\n<\/ul>\n<p id=\"elk-f0b88e18-1d0d-4577-b729-569acf99c3fb\"><strong>Trainer tips: <\/strong>Keep your elbows facing forward as you bend them.<\/p>\n<h3 class=\"article-body__section\" id=\"section-5-single-arm-biceps-curl\"><span>5. Single Arm Bicep Curl <\/span><\/h3>\n<p id=\"elk-9fded318-c9a5-454e-a94c-9b23b9e24366\"><strong>set: <\/strong>3 <strong>manager: <\/strong>10-12<\/p>\n<ul id=\"elk-f4ecff84-0984-42ce-866a-e0b9ea98708f\">\n<li>Stand with your feet hip-width apart and hold dumbbells between your thighs, palms facing forward.<\/li>\n<li>Bend your right elbow and lift the dumbbell to your right shoulder.<\/li>\n<li>Lower it slowly and repeat on the other side.<\/li>\n<li>Continue alternating sides with each repetition.<\/li>\n<\/ul>\n<p id=\"elk-aecee1fe-b8cb-45c8-a01b-ba88968f13ed\"><strong>Trainer tips: <\/strong>Keep your elbows close to your body and avoid shaking your body.<\/p>\n<aside data-model-name=\"Dumbbells\" data-widget-title=\"Today\u2019s best dumbbell deals\" data-widget-type=\"review\" data-render-type=\"editorial\" class=\"hawk-root\">\n<div class=\"hawk-main-editorial-container\">\n<p>Today&#8217;s Best Dumbbell Sale<\/p>\n<\/div>\n<\/aside>\n<\/div>\n<p>#Strength #coaches #middleaged #women #love #dumbbell #workout #strong #toned #arms<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Building strong, toned arms is one of the best things you can do not just for aesthetics, but for long-term health and daily function. If you&#8217;re not sure where to start, try this 5-move, two-dumbbell workout from middle-aged strength coach Edwina Jenner. &#8220;This is my go-to session for developing strong, defined arms, as it focuses &#8230; <a title=\"Strength coaches for middle-aged women love this dumbbell workout for strong, toned arms\" class=\"read-more\" href=\"https:\/\/golliza.com\/?p=218\" aria-label=\"Read more about Strength coaches for middle-aged women love this dumbbell workout for strong, toned arms\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":219,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,1],"tags":[983,979,982,459,980,104,424,425,981,769],"class_list":["post-218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-general","tag-arms","tag-coaches","tag-dumbbell","tag-love","tag-middleaged","tag-strength","tag-strong","tag-toned","tag-women","tag-workout"],"_links":{"self":[{"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/posts\/218","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=218"}],"version-history":[{"count":0,"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/posts\/218\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/media\/219"}],"wp:attachment":[{"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}