The Best Way to Have Strong Arms, Workout Routines to Do Outside

TriStar Centennial Center for Weight Management / / Blog, Lifestyle / June 1, 2017

There are many ways to have strong/toned arms. Strong arms will help in your day to day activities; additionally, you will have the benefit of muscle definition. Day to day activities that may benefit from strong arms could be anything from carrying groceries to carrying your 25 pound toddler. To have strong arms it takes time and dedication to a consistent routine. Making time for a routine is the hardest part of any exercise routine.

So, this article is to help you come up with ideas of things you can do

A.) Exercises you can do without going to a gym, and

B.) Things you can do outside

When we talk about strength training there are two directions we can go. We can talk about Muscle Strength and Endurance or strength training to Build Muscle Mass. When training for muscle strength and endurance you want to do more repetitions and less weight. When training for muscle mass you want to do more weight and fewer repetitions. I will be talking more about muscle endurance with activities that you can do in everyday life.

To achieve muscle endurance you want to have a routine of strength training 2-3 days per week with 2-3 sets up to 5 sets of 10-15 repetitions. You can do this in the gym with machine weights or free weights. BUT, you can also achieve some of this while doing household and yard-work activities. Below are some ideas to help you achieve your goals:

1.) Washing the car. Washing your car can be an awesome arm workout! Scrub hard and make different motions. For instance, you could do circles, one way, then switch and do the opposite way, then maybe up and down. Make sure to switch arms after a minute or two.

2.) Spending time with your kids can be turned into a great arm workout by taking them to the playground. If you help them on the monkey bars you will be getting a great arm/shoulder/back workout. Or, pushing your child in the swing. Climbing up the ladder. There are endless opportunities on the playground.

3.) Doing yard work. Pulling weeds, raking leaves, push mowing are all great ways to improve your strength and endurance, while you also get in a good bit of cardio.

4.) While taking your morning or afternoon walk, stop every time you pass a bench and do push-ups against the back of the bench or tricep dips on the seat.

These are just a few ideas of ways you can incorporate activities to promote strong arms into your daily routine.

Written by Pam Davis, RN, BSN, MBA, CBN, Program Director, TriStar Centennial Center for Weight Management