Can You Get Rid of Flabby Arms at 60? Tips and Tricks You Need to Know

A few days ago, I was sitting with one of my grandsons on my lap.  He suddenly began to bat and jiggle my saggy arms.

I have always worked out but as I turned 60, I have noticed that my arms were not as toned as they used to be – but I guess I didn’t realize how much until my grandson was nice enough to point it out to me.

After talking to a few other “over 60’s” I found that I am not alone!

Flabby arms can be a common problem for many of us, but is it possible to get rid of them?

I decided to do some research and find out if I could get my toned arms back and if so what I needed to do to make it happen.

After reading various articles and consulting with a few trainers, I learned the best tips and tricks to getting rid of my flabby arms at 60!

The key is to focus on strength training exercises that target the triceps, which are the muscles located on the back of the upper arm.  As well as the biceps, shoulders and upper back.

By incorporating these exercises into your fitness routine, you can build muscle and reduce the appearance of flabbiness.

In addition to strength training, it’s important to stick with a healthy diet and include regular cardiovascular exercise to help burn fat and improve your overall health.

With dedication and consistency, it is possible to get those toned arms back at any age.

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Understanding Flabby Arms at 60

When I noticed that my arms were looking flabby and saggy, I was frustrated!

It didn’t take long to learn that it was a common issue for so many other people in their 60s.

Flabby arms are caused by a loss of muscle mass and skin elasticity, which is a natural part of the aging process.

As we age, our bodies produce less collagen and elastin, which are essential proteins for healthy skin.

We also tend to become less active, which leads to a loss of muscle mass.

While flabby arms are a natural part of aging, there are things we can do to improve their appearance.

Regular exercise, particularly strength training, can help build muscle and improve skin elasticity. Also eating a healthy diet with plenty of protein can also help support muscle growth.

I will tell you that there is no quick fix for flabby arms. It takes time and effort to build muscle and improve skin elasticity.

However, with patience and dedication, it’s possible to see improvement in the appearance of your arms.

Importance of Exercise in Your 60s

Since turning 60, I have realized that my body was changing, and I really needed to make changes to my exercise routine.

Exercise is extremely important in our 60s because it helps us maintain a healthy weight, reduce the risk of chronic diseases, and improve our overall quality of life.

Cardiovascular Workouts

Cardiovascular workouts are important as we age because they help improve heart health and reduce the risk of heart disease.

Some of the best cardiovascular workouts for seniors include brisk walking, cycling, swimming, and dancing.

These workouts are lower impact exercises that can help improve your endurance, strengthen your heart, and lower your blood pressure.

Strength Training

Strength training is also important in our 60’s because it helps maintain muscle mass and bone density.

As we age, our muscle mass and bone density decrease, which can lead to a loss of strength and mobility.

Strength training exercises like weightlifting, resistance band workouts, and bodyweight exercises help improve your muscle mass, bone density, and balance.

So, as you can see, exercise is important in our 60’s because it helps us to maintain our health and improve your overall quality of life.

Cardiovascular workouts and strength training are two of the most important types of exercises for seniors, and they should be included in your exercise routine.

Bat Wing Exercises for Seniors

If you are looking for specific exercises to get rid of flabby arms, here are some effective ones.

They can be adjusted to make it easier anyone just starting out and for people with some range of motion limitations:

Bicep Curls

Bicep curls are a great exercise to tone your arms.

• Begin with your elbow fully extended and the weight in your hand facing forward.
• The weight is lifted by flexing the elbow usually as far as possible with a two count to avoid moving to fast.
• Then lower the weight with a two-second count as you lower the arm to either full elbow extension or with a slight flexion in the elbow to maintain tension in the muscle.

You can use dumbbells or resistance bands and perform 3 sets of 12-15 reps.

Lateral Arm Raises

Lateral arm raises target your shoulder muscles and help to strengthen and tone your arms.

• Begin with arms down at your sides with a weight or resistance band in both hands.
• Lift your arms out to the side in a “t” form to shoulder level slowly to a two count.
• Lower your arms back down to your sides.

You can perform this exercise with light weights or resistance bands and perform 3 sets of 12-15 reps.

Skull Crushers

Skull crushers are an effective exercise to target your triceps.

• Lie face up on a flat gym bench with your entire body on the bench, except your lower legs. ( You can also do these on the floor if you don’t have a bench)
• Keep your feet flat on the floor.
• Extend your arms above your chest with a weight in each hand, elbows shoulder-width apart (not locked).
• Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain in line with your body. This helps to keep the tension on the triceps and not the shoulders.
• Continue lowering the weight behind the head. The bottom of the dumbbell head should be in line with the bench’s top or even a little higher.
• Return the weight back to the starting position above your chest.   Avoid locking your elbows to keep tension in your triceps muscles.

You can do skull crushers while holding one dumbbell with both hands or, if you want to use more weight, you can hold two dumbbells, one in each hand.

You can perform this exercise using dumbbells or an EZ bar. Aim for 3 sets of 12-15 reps.

For more info on proper form, check out this video:  How To: Dumbbell Skull Crusher

Push Ups

Push-ups are great for targeting your chest, shoulders, and triceps.

You can perform this exercise on your knees or toes.

There are several different ways to do push-ups to target your triceps, such as diamond push-ups, close-arm push-ups, and wide push-ups to target your upper back, biceps, and triceps.

If you want to learn a few different push-up positions for beginners, this video may be helpful: 7 Easy Progressions to Help You Learn the Push-Up!

Aim for 3 sets of 10-12 reps.

Overhead Triceps Extensions

Overhead tricep extensions are an effective exercise to target your triceps.

• Begin by holding a weight or resistance band overhead.
• Slowly bend your elbows and lower the weight or resistance band behind your head as far as you can.
• Keep your trunk upright and your core engaged. The weight should follow the path of your spine.
• Then, at the lowest point, straighten your elbows and extend the weight back overhead.
• Hold the fully extended position for a moment, then repeat.
• Keep the movement slow and controlled.

You can perform this exercise using dumbbells or a resistance band.

Bent Over Rows

Bent-over rows target your back muscles and help to strengthen your arms.

• Stand with your legs shoulder-width apart and knees slightly bent.
• Hold a dumbbell in each hand, shoulder-width apart, with your palms facing each other.
• Bend over at a 45-degree angle (no lower) and take a deep breath in.
• Pull the dumbbells up, toward the sides of your chest, or beside the bottom of your rib cage on an exhale.
• Lift as far as your range of motion allows.
• Lower the weights slowly to the starting position as you inhale.
• Remain bent over until all repetitions are complete.

You can perform this exercise using dumbbells or a barbell.

Remember to start with light weights and gradually increase the weight as you get stronger.

Also, make sure to include a variety of exercises in your workout routine to target all the muscles in your arms.

Role of Diet in Reducing Flabby Arms

In the fight to rid yourself of the lovely bat wings – exercise is very important but diet also plays a crucial role in reducing flabby arms.

Here are two key aspects of diet to consider:

Balanced Diet

Eating a balanced diet is very important for your overall health and weight management.

When it comes to decreasing flabby arms, it’s important to look at your diet. 

You should consume a diet that is low in bad fats and carbs as well as calories but high in protein.

This will help you lose weight and build lean muscle mass.

Some protein-rich foods that you can include in your diet are chicken, fish, eggs, tofu, and legumes.

Additionally, make sure to include plenty of fruits and vegetables in your meals.

These foods are low in calories and high in fiber, which will help you feel full and satisfied.

Hydration

Staying hydrated is important for weight loss and overall health.

Drinking plenty of water can help you feel full and reduce your appetite.

Additionally, water can help flush toxins out of your body, which can help reduce inflammation and bloating.

To ensure that you’re staying hydrated, try to drink at least eight glasses of water per day.

You can also drink herbal tea or add a slice of lemon to your water for some added flavor.

By following a balanced diet and staying hydrated, you can reduce flabby arms and improve your overall health.

Lifestyle Changes to Support Arm Toning

Consistency

To get rid of flabby arms at 60, it’s very important to make lifestyle changes that support arm toning.

One of the most important things you can do is be consistent.

I make sure to exercise my arms regularly, at least three times a week, to see results.

I have a workout routine that targets my arms, and I stick to it religiously.

Another way I stay consistent is by tracking my progress.

I take pictures of my arms every week to see if there are any changes.

This helps me stay motivated and on track.

Adequate Sleep

Getting enough sleep is crucial for arm toning.

I try to get at least seven hours of sleep every night. This is still a work in progress for me!

Lack of sleep can lead to increased cortisol levels, which can lead to weight gain and muscle loss.

By getting enough sleep, you can ensure that your body is in the best possible state to tone your arms.

In addition to getting enough sleep, I also make sure to manage my stress levels.

Stress can also lead to increased cortisol levels, so I practice relaxation techniques like meditation and yoga to keep my stress levels in check.

Overall, making lifestyle changes like staying consistent with arm exercises and getting enough sleep can help get rid of flabby arms at 60.

How Long Does it Take to Get Rid of Flabby Arms Over 60

So, I know that the most asked question is how long does it take to get rid of flabby arms over 60?

Unfortunately, there is no one-size-fits-all answer to this question as it can vary greatly depending on a variety of factors.

First and foremost, it’s important to remember that as we age, our bodies naturally lose muscle mass and tone.

This can make it more difficult to get rid of flabby arms, but it’s not impossible.

In general, it can take anywhere from a few weeks to a few months to see noticeable results in your arms.

This will depend on how much time and effort you are willing to put in, as well as your current fitness level and overall health.

Some tips for getting rid of flabby arms include incorporating strength training exercises into your routine, such as bicep curls, tricep extensions, and push-ups.

You may also want to consider adding in some cardio exercises, such as running or cycling, to help burn fat and calories.

It’s important to remember that getting rid of flabby arms is not just about exercise, but also about maintaining a healthy diet and lifestyle.

This means eating a balanced diet with plenty of fruits, vegetables, and lean protein, as well as getting enough sleep and staying hydrated.

Overall, while it may take some time and effort, it is possible to get rid of flabby arms over 60 with the right approach.

Conclusion

Getting rid of flabby arms at 60 is possible with the right combination of exercises and a healthy diet.

It may take some time and effort, but it is worth it for the benefits it brings to your overall health and well-being.

By incorporating strength training exercises that target the arms, such as bicep curls, tricep extensions, and push-ups, you can build lean muscle mass and increase your overall strength.

Cardiovascular exercise, such as walking, running, or cycling, can also help you burn fat and improve your heart health.

In addition to exercise, it is important to maintain a healthy diet that is rich in lean protein, fruits, and vegetables. Avoiding processed foods, sugary drinks, and excessive alcohol consumption can also help you achieve your fitness goals.

Remember, it is never too late to start taking care of your body and improving your health.

With dedication and consistency, you can achieve your desired results and feel confident and strong at any age.