Why Your Arm Toning Workouts May Not Be Effective
You’ve been pumping iron in the gym for months, expecting to see a significant change in the toning of your arms. However, you’re still not seeing the desired results. This scenario is quite common amongst gym-goers, particularly women. The issue might be incorrect exercises or lifting weights that are too light, which are common mistakes when attempting to get toned and sculpted arms.
The Importance of Working the Entire Body in Strength Training
Amy Schemper, an LA-based personal trainer and owner of the online BodyFit Athletic Club, with over a decade of experience in female strength training, states that focusing too much on one part of the body is one of the biggest mistakes women make during their workouts. She explains that in order to attain well-defined arms, it’s not sufficient to only target the triceps and biceps. This approach neglects other muscle groups in the body.
According to Schemper’s advice given to Parade, the entire body needs to be worked on for strength and cardio while keeping a mindful eye on nutrition. “Training only one area of the body and expecting to see fat loss and muscle definition in that area just doesn’t happen,” she said.
Grip Strength and Core Muscles: Key Players in Arm Training
To improve the muscles in the upper arm, Schemper suggests building forearm and grip strength with exercises like push-ups using fingertips or planks. Strengthening the core muscles also enhances the form during bicep curls, thereby increasing the benefits of the exercise. Essentially, the stronger your other muscle groups, the heavier the weight you can lift.
The Risk of Avoiding Heavy Weights in Arm Workout
Another prevalent mistake is being afraid to lift heavy weights. According to Schemper, building strength and seeing definition in your arms require an overload of the muscles, which can be achieved by either using heavier weights, higher reps, or altering the tempo. “But the key is to challenge your body,” she adds. “If something feels too easy, it probably is. Listen to your body and aim to have your first few reps of a set feel easier and your last few reps feel pretty difficult.”
Incremental Weight Lifting: A Recommended Approach to Building Arm Muscle
Other fitness professionals suggest starting with approximately 10 pounds and increasing to 20 and then 30 as the previous weight starts feeling easy. Schemper also recommends incorporating ‘multi-joint’ exercises, such as overhead presses and bent over rows, that work multiple muscle groups at the same time. This approach gives your workout more value and contributes to toned arms. In summary, for toned arms, it’s crucial to include a variety of exercises, including cardiovascular and strength training, while also being mindful of your nutrition.
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