Having strong, toned arms can significantly boost your appearance and body confidence. With summer in full swing and shorter sleeves becoming the norm, you might be wondering how to tone your arms quickly and effectively. Achieving those sculpted arms doesn't have to be a daunting task, and with the right exercises, you can see progress in no time.

Don't worry, we've got you covered! Here are some highly effective exercises to include in your at-home arm workouts. For the best results, repeat each exercise for three sets of 12 reps, and don't forget to rest between sets to allow your muscles to recover and grow stronger.

1. Bicep curl

This classic exercise targets your biceps on the front of your upper arm. It's a simple yet powerful movement that can help build strength and definition in your biceps.

How to do it:

• Stand with your feet hip-width apart to maintain balance and stability.
• Hold a dumbbell in each hand at your sides, with your palms facing forward to engage your biceps fully.
• Keep your arms tucked into your sides and bend your elbows to bring the weights up to your shoulders, ensuring you feel the tension in your biceps.
• Lower back down slowly and repeat the movement, focusing on controlled, smooth motions.

2. Triceps kickback

This exercise targets your triceps, located at the back of your upper arm. Triceps kickbacks are essential for stabilizing your shoulders and supporting movements involving arm extension.

How to do it:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing each other for a neutral grip.
• Bend your knees slightly and hinge forward at the waist to create a stable base.
• Keep your arms close to your sides, straighten your arms, and push the dumbbells backward, squeezing your triceps at the top of the movement.
• Hold the position briefly, then slowly bring your arms back to the starting position.
• Repeat, ensuring you maintain good form throughout.

3. Chest press

Chest presses target multiple upper body muscles, including your triceps, pectorals (chest muscles), and deltoids (shoulder muscles). This exercise is great for building overall upper body strength.

How to do it:

• Lie on an exercise mat with your knees bent and feet flat on the ground to support your lower back.
• Hold a dumbbell in each hand with your palms facing the floor, ensuring you have a firm grip.
• Bend your elbows to a 90-degree angle and hold the dumbbells wider than your chest.

This is your starting position.

Keep your elbows bent and push the dumbbells up until your arms are straight, but don't lock your elbows to avoid strain.

Slowly lower back to the starting position and repeat, focusing on controlled movements.

4. Front and lateral raises

Lateral raises work your shoulder muscles and triceps, while front raises target shoulder and chest muscles, as well as your biceps. These exercises are excellent for building shoulder definition and strength.

How to do a lateral raise:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing your body.
• With your elbows slightly bent, raise your arms parallel to the floor, feeling the tension in your shoulder muscles.
• Slowly lower to the starting position and repeat, ensuring you maintain good form.

How to do a front raise:

• Start in the same position as a lateral raise, but hold your dumbbells in front of your legs with palms facing your thighs.

Keep your arms straight and raise them in front of you until they are parallel to the ground, engaging your shoulder and chest muscles.

Return to the starting position and repeat, focusing on smooth, controlled movements.

The perfect arm workout accessories

Ready to get started with your arm toning journey but don't have the right equipment? Our 4kg and 5kg pair (2kg and 2.5kg per bar) dumbbell strength bars are perfect for the exercises listed above. They are easy to hold and add just the right amount of resistance to help tone, sculpt, and strengthen your arms effectively.

If you're just starting out and looking for something lighter, try our 3kg pair (1.5kg per bar) Pilates and fitness bars. These are also easy to hold and can help you achieve toned, lean arms without overwhelming your muscles.

Let us know how you get on with these exercises and accessories; we'd love to hear what you think and see your progress!

What are your favourite arm exercises? Tell us in the comments below and share your tips and experiences with our community.

Finding the Strategies to Overcome Barriers and Unlock the Physical and Mental Health Benefits of Exercise.

We all know moving regularly is good for us. As well as the medical benefits, in a recent study (the largest global study of its kind) by Asics), it was reported that over 80% of women endorsed the intrinsic and health related reasons for exercise, including the physical benefits, self-care, mental wellbeing, staying in shape, managing stress, feeling happy, and enjoying exercise/sport. However, Asics have uncovered a significant gender exercise gap, indicating that women, especially young women, exercise less than men, and this disparity increases with age. So, if we understand the benefits, and actually feel the positive effects of them, why aren’t we making the time to ensure exercise is part of our daily routine?

The findings

There was a direct link between women’s physical activity and their state of mind, women who moved more, felt better. If they were exercising regularly, women reported feeling happier, more confident and less stressed. However, it was also reported that around the world over half of women are not exercising as much as they would like to and are losing out on the mental and physical health benefits.

Employed women, mothers and homemakers were the least active groups of women, while students and retired women were the most active. Although 51% of women reported decreasing or stopping exercise as they got older, and all women were facing a myriad universal challenging and barriers to exercise throughout their lifetime.

 ‘If they were exercising regularly, women reported feeling happier, more confident and less stressed’.

Key barriers

We may try to fit in a morning workout, a lunchtime run or a post work class, but unless we are committed to our schedule, life, how we feel, and work, can too easily get in the way. How often do we then give up on the plan completely, before making a new promise a few months later and starting again? Often only when a holiday or an event is looming! The most reported barriers were lack of time (74%), too many other commitments (76%), low self-confidence (55%), the cost of gyms (59%) and the cost of coaches and trainers (62%). Almost two-thirds of mothers cited motherhood as the primary reason they dropped out of doing regular exercise. Gendered expectations and stereotypes about caregiving and household responsibilities were also shown to negatively impact women’s exercise levels and 38% of women said they lacked the access to the relevant equipment or space to exercise.

The importance of creating a foundation of regular movement

Exercise can reduce our risk of major illness (coronary heart disease, strokes, type 2 diabetes and cancer) as well as lower risk of early death by up to 30%. As well as that, exercise improves our quality of life while we are here as well, our bone and muscle strength, recovery from illness, how tired we feel and how easily we can move and run around after the family. Further benefits also include quality of sleep, boosting self-esteem and improving our mood. All benefits the study noted that the participants endorsed. So how much do we need to do? The NHS recommends completing 150 minutes per week (or 75 minutes of vigorous exercise) through a variety of activity and including strength training sessions during that time. They also recommend reducing the time sitting down (standing desk anyone?) and breaking up long periods of inactivity. However, if you hit your target and are also spending a lot of time sitting or lying down, this can still have a negative impact on your health, so it’s important to note to keep moving throughout the day.

Motivation

How do we get motivated and, more importantly stay motivated? According to the report friends are women’s most important exercise influencers. Women are most motivated to exercise by those who are similar to themselves. However, if your friends don’t exercise, or you feel you have no one close to workout with, you can find likeminded women of all ages and abilities to workout with. This Girl Can promotes hundreds of classes and clubs for a diversity of women. There are so many trainers from all backgrounds online or in person, where you can find new friends to exercise with and support you!

After friends, the second most common exercise or sport influencers for women were parents in childhood (twice as likely for younger women) or romantic partners in adulthood. This is a great reminder of the examples we set and encourage in our children and that exercise, and healthy habits should be top of that list to support a lifetime of health and fitness. You don’t need to feel guilty and take time away from the family and partners to exercise, you can incorporate weekend walks, bike rides, home workouts and yoga sessions together to create precious family time while staying active, hitting your step count and weekly exercise goals.

Actions we can take – report recommendations.

1. Making movement accessible and affordable.

A home workout with an affordable training programme and compact, convenient workout equipment is really all you need to get going, or back into exercising regularly. There are a huge number of home workout programmes to choose from, and you can easily find one to suit your budget, level, needs, interests, and goals.

Whether you are into a short, quick HIIT session a few times a week, strength training, Pilates class or nourishing yoga flow, there are options for everyone, including pre-and post-natal programmes for pregnancy and new Mums. You can find trainers with home workout programmes on You Tube (including the Amp Wellbeing channel), on Instagram, or on our workout centre platform! There is no need to splash out on a full home gym to start with, many programmes can be completed with no equipment, using bodyweight resistance, or starting with water bottles for weights and build up from there.

2. Creating safe and inclusive spaces for women.

Of course, this is essential for gyms and studios to review and home workouts are not an alternative to the importance of safety for those who prefer that environment in which to workout. There are now more workout spaces solely for women, but really the point is that all gyms should be safe and welcoming for women. However, given the high percentage of women that cite body insecurity, lack of confidence to exercise and feeling too intimidated to start, home workouts can be a safe and inexpensive place to start, test out different types of exercise and develop a foundation and confidence to build onto attending gyms and studio classes.

3. Workout with friends, partners and family

Having a personal goal to work towards facilitated exercise for 65% of women and for 43% of women booking races or events was a motivator for exercise. Think about what you want to achieve this year and set a clear SMART goal to work towards! Goals really do help you keep on track and adding a workout buddy, or exercising with your partner helps to keep you accountable and motivated to achieve it.

In the report, 43% of women said that working out with teammates or friends encouraged them to embrace physical activity and/or kept them going. Even if it is one session a week, for a run, a boot camp or a tennis match, find someone who can help keep you accountable for moving on that day. If you workout online, share in the comments and community to keep engaged and committed to showing up.

4. Exercise can just be for fun, feeling good and enjoyment. Impress yourself!

Let’s get rid of the stigma around what exercise is, what it needs to look like, as well as the reasons why we exercise. You don’t have to be a pro athlete to enjoy team sports or want to be the first to finish the race. You don’t have to workout 5 times a week at home and follow a strict programme to be fit and for it to be worth it (unless you have a particular goal in mind, then that helps!). And women don’t just exercise ‘look good’ (however it has been shown men exercise more for enjoyment than women do). Just focus on exercises that are beneficial to you and that you can enjoy doing regularly. Enjoy a walk? Try and fit in 150 minutes over the week. Enjoy a mix? Schedule different classes such as yoga, Pilates and strength training and work around that, often a varied routine helps keep our interest, and motivation, high.

5. Encouraging women now, and our future generations 

Educating everyone about the specific needs of girls and women in sport an exercise is an important step in helping make exercise an accepted and encouraged part of every day. This Girl Can, Women in Sport,  and Asics have launched Move her Mind as a platform to support all women get involved in sport and exercise. The platform shares resources and stories to support, encourage and inspire more women to move.

This Girl Can has a wealth of information, motivation and support on getting started, or back into exercise. There are so many tips, ideas and signposts on how to ease yourself in, juggle life and exercise, keeping motivated and overcoming any nerves of joining in.

It was also found that supporting, role-modelling and encouraging exercise in children and within the family is central to keep women exercising throughout their lives. How can you incorporate exercise into your families weekly habits? Read our blog on Balancing Family, Work and Fitness here for ideas. If you already do, please share your tips in the comments below!

Next steps

Women are already at a disadvantage from the gender health gap, however the gender exercise gap is something we can takes steps to address in our own life, which can also contribute to supporting our overall health and wellbeing. We know by incorporating more movement into our lives we can maximise the physical benefits, enjoy self-care, support our mental wellbeing, stay in shape, manage stress, feel happier, and just enjoy exercise and sport. Let’s all encourage each other, and ourselves, to move more and feel better, then we can all enjoy the benefits and close the gap. How will you move today?

Menopause marks a significant phase of change in a woman's life. This natural transition can bring about a range of challenging physical and emotional shifts, but they don't have to be daunting. With the right knowledge and coping strategies, you can embrace this new chapter and ensure you feel your best. 

In this blog, we'll delve into the importance of healthy eating, the benefits of exercise and suitable exercise types to help you navigate menopause with confidence.

A quick overview of the menopause

The menopause is a phase all women go through at some point in their lives and for some, it can be a difficult time. Before we discuss how to make this transition as easy as possible, let’s just quickly clarify the difference between perimenopause and menopause*.

Perimenopause is the transitional period leading up to menopause and typically begins in a woman's mid-40s, although it can start earlier,. During this phase, oestrogen levels start to decline, often causing irregular menstrual cycles, changes in mood, and various physical symptoms such as vaginal dryness and hot flushes. 

Menopause typically occurs around the age of 50 (again sometimes earlier) and signifies the end of your periods. When you have gone a full 12 months without a period, you have officially reached the menopause. This change happens due to a continual decrease in the production of reproductive hormones like oestrogen and progesterone, which causes symptoms such as hot flashes, night sweats, vaginal dryness, and mood swings. There’s no denying that these symptoms can be uncomfortable and distressing, which is why we’re here to help with some easy lifestyle strategies that can help you stay on form.

Re-assess your diet to support your body’s changing needs 

As you age and enter perimenopause and menopause, everything starts to change, including your body’s nutritional needs. This is because fluctuations in hormones can contribute to weight gain, bone density loss, higher cholesterol and emotional imbalances. Whilst this sounds scary, incorporating certain nutrient-rich foods and eating a well-balanced diet is a simple and effective way to help you manage these changes and ensure you remain healthy. Here are some of the best and worst foods to eat during the menopause*.

Calcium and vitamin D: These nutrients become even more essential during menopause to support bone health and prevent osteoporosis, a bone condition that is common in menopausal women. Include dairy products, leafy greens, fortified foods, and fatty fish like salmon in your diet, as these are high in calcium and vitamin D which help support bone growth.

Fibre-rich foods: Menopause can sometimes bring digestive changes like bloating and constipation. Fibre-rich foods like whole grains, fruits, vegetables, and legumes aid digestion, ease uncomfortable symptoms and help maintain a healthy gut.

Healthy fats: Omega-3 fatty acids found in foods like fish, flaxseeds, and walnuts are beneficial for heart health and reducing inflammation. Including these fats in your diet is particularly important for menopausal women whose risk for cardiovascular problems is much higher.

Phytoestrogen-rich foods: Phytoestrogens, found in soy products, flaxseeds, and whole grains, can mimic oestrogen and alleviate some menopausal symptoms* such as hot flushes.

Limit processed foods and added sugars: These can exacerbate mood swings, weight gain, and low energy and contribute to inflammation, which can lead to a whole host of health issues.

Benefits of exercise during menopause and perimenopause

Regular exercise alongside a healthy diet is the most effective way to keep you feeling your best through menopause and beyond. Here are just a few of the remarkable benefits:

Mood lifting: Exercise triggers the release of endorphins, which are happy chemicals in the brain that help alleviate mood swings, anxiety, and depression, which is experienced by some women during the menopause shift.

Weight management: Unfortunately, as you get older, hormonal changes make it easier to gain weight, particularly around the stomach. Regular exercise can help you keep the weight off and reduce the risk of health conditions associated with being overweight.

Bone density: Weight-bearing exercises like walking, jogging, and strength training help maintain bone density because they stimulate bone cells to create new bone tissue. This makes your bones denser, less prone to fractures and reduces the risk of osteoporosis.

Heart health: A decline in oestrogen can make blood vessels less flexible and increase bad cholesterol levels, both of which contribute to heart disease. Engaging in aerobic exercises like swimming, cycling, and brisk walking helps strengthen the heart muscle and maintain healthier cholesterol levels*.

Better sleep: Sleep is often disrupted during menopause which can leave you feeling tired and in a low mood the next day. Regular physical activity can help you get a better night’s sleep, so you can wake up feeling refreshed and energised.

Recommended exercise types

Cardiovascular exercises: Cardio improves heart and lung health, boosts your mood and can help you sleep better at night. If possible, it is recommended that women get at least 150 minutes of moderate-intensity aerobic activity per week during menopause. Walking, cycling, dancing, and swimming are excellent choices.

Strength training: Strength exercises help maintain muscle mass and bone density, improve metabolism and ease anxiety and depression. Incorporate resistance exercises like weight lifting or bodyweight exercises such as the plank and squats two or more times a week for best results.

Yoga, pilates and tai chi: These exercises enhance flexibility and balance, which are often reduced during menopause due to a loss of muscle mass. They also involve relaxation, meditation and a mind-body connection, helping ease any stress and anxiety you may feel during this difficult time.

Conclusion

Menopause and perimenopause are natural stages of a woman’s life that come with their own set of challenges. But by looking after yourself and focusing on healthy eating and staying active, you can navigate this transition and enter a new chapter of your life in the best position possible. Remember, every woman's experience is unique, so listen to your body and make adjustments to do what’s right for you. 

References

Perimenopause and Menopause - https://www.nhs.uk/conditions/menopause/symptoms/

Some of the best and worse foods to eat during the menopause -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/

Help to alleviate the symptoms of hot flushes - https://www.sciencedirect.com/science/article/pii/S0022316622071905?via%3Dihub

Recommended weekly exercise levels - https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise

https://www.bupa.co.uk/~/media/Images/HealthManagement/Infographics/menopause-exercises/menopause-exercises.pdf

Strengthen heart muscles and maintain healthy cholesterol - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/