4 wall exercises to test arm strength after 65

Test your arm strength as you age with these simple exercises.

As you get older, it’s wise to reevaluate your strength. After all, having strong muscles is essential to living confidently and independently. We’re not saying you have to have strong sleeve muscles, but because muscle mass naturally decreases with age, it’s important to be strong enough to perform everyday tasks that involve reaching, carrying, and pushing movements.

If you want to know whether or not you are in good shape to maintain an active lifestyle, we offer a test of sorts. We spoke with Terry TateossianFounder, Certified Lifestyle Medicine Coach, Trainer and Nutritionist for Women 40+ at THOR – The House of Rose, who has completed various advanced trainings to support her work in women’s health and mid-life weight loss, who shares four wall exercises below. If you can do them after 65, your arm strength is excellent.

“In my experience, the number one reason people over 65 stop working out is fear of injury. These exercises help eliminate the anxiety that dumbbells or other weight-bearing exercises might generate. This allows the nervous system to relax and the individual to push themselves harder and increase the intensity. You can’t build arm strength from a workout you’re afraid to do,” says Tateossian.

Wall pumps

1. Start standing straight, at arm’s length, away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press to return to the starting position, keeping the movement slow and controlled.
5. Perform 3 sets of 10 to 12 repetitions, resting 60 seconds between sets.

Wall angels

1. Stand straight with your back against a wall, elbows bent 90 degrees, and the backs of your hands against the wall.
2. Slowly slide your arms overhead while pressing your arms against the wall.
3. Keep your core engaged throughout.
4. Use the control to slide your arms back to the starting position.
5. Perform 2 sets of 10 to 12 slow repetitions, resting 60 seconds between sets.

Wall board

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1. Start by standing straight facing a wall, about an arm’s length from the surface.
2. Place your palms flat against the wall at shoulder level, shoulder distance apart.
3. Brace your core and contract your glutes.
4. Perform 3 sets of holds of 30 to 60 seconds, resting 60 seconds between sets.

Triceps wall push-ups

1. Stand straight, at arm’s length, away from a wall.
2. Place your hands close together on the surface, with your index fingers and thumbs almost touching, forming a rough triangle.
3. Bend your elbows to lower your chest toward the wall.
4. Tap Save.
5. Perform 3 sets of 10 to 12 repetitions, resting 60 seconds between sets.

Alexa Mellardo