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“I have, like, no arm strength.” If you’ve ever said this (or even thought it while lugging your heavy tote bag), this is a challenge for you. “Women are often very critical about their arms,” says personal trainer and fitness expert Angelique Millis. “But, then they’re surprised at how quickly they respond once they start using weights.” By integrating resistance training into your fitness routine, you improve your posture, coordination, stability, and of course strength — and you can even affect your body composition, reducing non-lean mass (a.k.a. fat) and increasing lean mass (sleek, toned, powerful muscles).
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The exercises chosen for our 30-Day Arm Challenge are ones the American Council on Exercise (ACE) has pinpointed as best for activation of the primary muscles used — in other words, these moves give you the best bang for your buck. The challenge starts slowly, with just one exercise per day, so you learn proper form and don’t get too sore. As the month progresses, you’ll begin doing more sets and reps and combining the exercises into super-sets and circuits for the greatest benefit. “You’ll get stronger and more functional for real-life activities, such as lifting a suitcase into the overhead bin,” Millis says.
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Photographed by Danny Kim.
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