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Arm Strength Training
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Back to Basics: Beginner Arm Strength Training Exercises

 Welcome to Prime Women’s new series with Noelle McQueen

Noelle has recently won the International Federation of BodyBuilding Bikini Pro competition. Naturally, she knows a thing or two about toning and strengthening the body with the use of weights. For anyone over 50 and particularly women, weight lifting is essential in keeping strong muscles and bones. According to WebMd, physical activity may help with some of the symptoms of menopause — hot flashes, joint pain, and sleep problems. All exercise can lower your risk of developing heart disease and diabetes, but weight lifting may especially help fight osteoporosis.

A great side benefit of building muscle mass is it helps control weight and rid the body of belly fat. Weight training also increases the body’s store of proteins and metabolites, which help to stabilize the immune system, fitness author Will Brink explains on his website. Elderly people who weight-train have higher numbers of proteins and metabolites, which can help to improve recovery after major traumas, such as surgery.

Benefits of Strength Training:

* Protects against osteoporosis

* Improves strength and balance

* Increases bone density

* Lowers blood pressure

Now that you know why you should be lifting weights, where do you start? Arm strength training is the simplest exercise and the place to start. However, arm strength training needs to be done correctly to maximize the benefits and prevent injury. Follow Noelle’s Back to Basics Series on arm strength training below to get you started on the road to a stronger, healthier body.

Complimentary Yoga Pose: Downward Facing Dog

Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing any exercise program.


“I have come to believe that caring for myself is not self indulgent. Caring for myself is an act of survival.” – Audre Lorde

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