Enjoy These Strength Workouts For Every Part Of Your Upper Body!

Strength workouts are designed to build muscles and increase power. Total physical fitness requires working on all of the major muscle groups in your body. Start resistance training 2-3 times per week leaving at least 48 hours between each workout. Do aerobic exercises and work on your muscle flexibility on the recovery days - just be gentle with the muscles that are restoring themselves.

Here are a set of simple exercises to get you started. Do 8-12 reps of each move. Put enough effort into them to make your muscles feel completely fatigued. As you become stronger, you can do the entire set more than once. Use free weights (where applicable) that are heavy enough to challenge your muscles.

Sit in a folding chair with good posture for the 3 arm strength workouts


Hold a dumbbell in each hand and keep your arms close to your sides. Bend your right arm and bring the weight up until it almost touches your right shoulder. Return it to the starting position and repeat on the other side. Continue alternating these biceps curls until you have completed all your reps.


Lean forward (keeping your back straight) and rest your forearms on your thighs with your palms facing upward. Hold a dumbbell in each hand. Using only the strength in your wrists, curl the dumbbells toward your forearms and then release back to the starting position before repeating. Don’t bend your elbows or raise your forearms off your thighs. Turn your forearms over so your palms are facing downward. Flex your wrists upward, then release back to the starting position before repeating.


Hold a single dumbbell with both hands. Raise your arms straight up with your hands directly over your head. Lower the dumbbell behind your back until your arms are bent at a right angle (90 degrees). Raise the dumbbell back to the starting position before repeating. Pay attention to the way your joints feel during these arm strength workouts and use a lighter weight if they are giving you trouble.


Assume a standard pushup position but with your hands much wider than shoulder width. If your wrists feel uncomfortable during these wide-grip pushups, point your fingers slightly outward instead of straight forward. Start with your arms straight but not locked out. Lower yourself so that your chest comes as close as possible to the ground. Return to the starting position and repeat.


Hold a dumbbell in each hand and let your arms hang straight at your sides. Lift the weights by shrugging your shoulders upward toward your ears. Keep your arms straight. Return to the starting position and repeat.


Hold a dumbbell in each hand with your elbows bent so the weights are on either side of your face at chin level. From here, lift the weights slowly until your arms are raised straight up. Return to the starting position and repeat. To round out your strength workouts, add core exercises (for your abs and back) and resistance training for your calves, thighs, and hamstrings.

Strength Workouts to Fitnesstempo
Strength Workouts to Muscular Strength