Strong arms make the activities of daily living easier for women. An arm training program focuses on three major muscles: your biceps, triceps and deltoids. Exercises for your arm muscles may be done with barbells, dumbbells, resistance bands, pulleys and your own body weight. The American Council on Exercise advises using a periodized method of training: 12 to 16 reps per set for month one, eight to 12 reps for month two and four to six reps for the third month.
Types
Strength training for your arm muscles may be done using a super-set method of training. You would pair a bicep and triceps exercise together, like dumbbell curls and triceps extensions. A super-set of these exercises is doing one set of dumbbell curls with one set of triceps extensions. Another type of arm training is a drop set. Here, you could do an arm exercise such as the dumbbell shoulder press. Three pairs of dumbbells are needed in descending order: 15-lb., 12-lb. and 8-lb. A drop set means you will do 10 reps using the 15-lb. dumbbell, then immediately do another set of 10 with the 12-lb. dumbbells and finish with a set of 8-lb. dumbbells for as many reps as possible.
Benefits
When you follow a strength training program for your arms, you will tone your triceps, a typically flabby area for most women. Your shoulder muscle will also be defined, broadening your shoulders and giving the appearance of a narrow waist. If you are trying to do push-ups, having strong arm muscles will make push-ups easier to do.
Time Frame
Pairing biceps and triceps together in a super-set fashion should not take you longer than 45 minutes to one hour for an effective weight training workout. Shoulder exercises will fit efficiently into a leg workout using super sets. In conjunction with your leg workout, it could take 60 to 90 minutes.
Misconceptions
Many women still believe lifting heavy weight will bulk them up. For most women, this is not true. It takes extremely heavy weights and hours in the gym for average women to build bulky, manly muscles. Women need to lift heavy weights, like 25-lb. dumbbell curls, 50-lb. two triceps extensions and 30-lb. shoulder presses to reveal lasting, solid, toned muscles.
Sample Workout
Perform your bicep and triceps workout later in the week, after your chest and back workout. Use the following pairs in the super-set fashion: dumbbell curls with two arm dumbbell triceps extensions, EZ barbell curl with triceps press down and concentration curls with triceps push-ups. Pair these shoulder exercises with a leg exercise during your leg training day: dumbbell shoulder press, dumbbell lateral raises and bent over dumbbell fly. Complete three to four sets per super-set.
Warning
Keep good form during bicep exercises by not swing from your waist to get the weights up. Get your doctor's approval prior to beginning an exercise program as you may have conditions that can be exacerbated with exercise.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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