How to Get Strong Arms Without Lifting Weights
To gain muscle strength and size in any part of the body, you must use some form of resistance. The overload principle dictates that the body will adapt to stress and build muscle. Yet, resistance does not have to take the form of weights. If you simply dislike lifting free weights or have a reason why you cannot use them, you can still achieve your goal of strong and toned arms with other methods.
Instructions
-
-
1
Use your own body as resistance. There are certain exercises that use a person's body weight as the resistance to build strength. The push-up is a perfect example. You can also build significant arm strength by doing push-ups. Another arm-strengthening move is triceps dips. Perform appropriate exercises two to three times a week on non-consecutive days to get stronger arms. Start by doing 10 to 15 repetitions of several different exercises. For example, you could do 15 repetitions of push-ups, triceps dips, inchworms and crab walks.
-
2
Start practicing yoga poses. Yoga moves enhance flexibility and build total body strength without using any tools. There are some poses in particular that strengthen your upper body, such as dolphin, downward facing dog, grasshopper and handstands. To get strong arms, you need to do yoga poses or classes on a regular basis; two to three times a week is a good goal. You may not be able to do all poses right away or hold them for as long as you would like, but gradually your arm strength will improve and allow you to do so.
-
-
3
Use a resistance band. You can do multiple arm exercises with a resistance band. For example, stand and hold the resistance band in both hands. Pull the resistance band taut so it does not have any slack. Extend both arms straight out in front of you at shoulder height. Use both hands to pull the resistance band apart like a piece of taffy. This exercise works the chest and arms. You can also do biceps and triceps exercises with the band. Perform 10 to 15 repetitions of each arm exercise with the resistance band two to three times a week. As you get stronger, perform multiple sets of each exercise for increased benefit.
-
4
Use alternative fitness tools. Use a door frame or pull-up bar to perform 10 to 15 pull-up exercises several times a week. Hold an isometric plank pose for 30 to 60 seconds or perform push-ups with the use of a stability ball. Get a Pilates ring for arm-strengthening exercises. Swing a kettlebell with both arms or use one arm at a time to build arm and shoulder strength. You can even curl plastic water jugs filled with water or sand to build your biceps. Get on a rowing machine at the gym for 15 to 20 minutes for a combined cardiovascular and arm workout.
-
5
Practice Pilates. Pilates was developed by Joseph Pilates as a way to rehabilitate injuries and build strength. This method of physical fitness became popular with dancers and eventually was adapted to the health club environment. The exercises can be done with a piece of equipment called the Reformer or without any tools in a mat Pilates workout. Although, this form of exercise is associated with a strong core (abdominals and back), the method is applicable to strengthening arms as well. Specifically, the Pilates ring is used for developing toned arms.
-
1
Tips & Warnings
Change your routine periodically. The body adapts and becomes more efficient at doing the same exercises. Add new exercises, more repetitions and sets or hold poses longer to add variety to your arm strengthening program.
Doing aerobic exercise to lose weight is important especially if you have excess weight on your arms.
References
- Stack Magazine: Exercise: Inchworm
- Live Awesome: Full-Body Exercises: Crab Walk
- Women's Health Magazine: Get Toned Arms with Yoga
- Sun & Moon Yoga Studio: Yoga for the Upper Body: Teamwork Makes All the Difference
- Chinese Holistic Health Exercises: A Simple, Powerful Arm and Chest Building Exercise Without Weights
Resources
- Photo Credit pilates-balancing arms image by Leticia Wilson from Fotolia.com
