A midlife coach loves this five-move upper-body workout for strong and toned arms

Looking after your upper body is important throughout life, but especially as you get older to maintain your independence.

That’s why midlife strength coach Kate Rowe-Ham created a five-move dumbbell upper-body routine to build strong arms.

Rowe-Ham’s routine is less about aesthetics and more about building strength and confidence.

The trainer and author of The Longevity Solution, says this five-move workout is particularly important for women during menopause.

“Declining estrogen accelerates muscle loss during menopause—but resistance training helps maintain and rebuild lean muscle, which is critical for strength, metabolism and long-term health,” says Rowe-Ham.

Loading the arms and spine helps protect your bones against osteoporosis, while strength training generally offers mood-boosting benefits too.

“It’s also associated with improved mood, reduced anxiety and better sleep quality, all of which can be disrupted during menopause,” says Rowe-Ham.

She recommends doing this workout twice a week with at least one rest day in between.

How to do the dumbbell upper-body workout

Watch the videos in Rowe-Ham’s Instagram post for how to do each exercise.

What weights to use in this workout

If you’re new to strength training, start with 4-10lb (2-4kg) dumbbells.

“The weight should feel challenging by the final two repetitions while still allowing proper form,” says Rowe-Ham.

As you progress over four to six weeks, try increasing your weights to 12-20lb (5-8kg).

In the long term, aim for 20-26lb (8-12kg) for row movements, and 12-22lb (6-10kg) for overhead movements.

“Gradual progression is what protects muscle, bone and long-term metabolic health,” explains Rowe-Ham.

“If you can comfortably perform more than 12 repetitions, the weight is likely too light—but if your form breaks before eight repetitions, it is too heavy.”

If dumbbells feel too heavy or you don’t have any at home, you can also try this workout without weights.