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The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Can’t do push-ups? Here’s how to build your way up.

Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

If you can’t do a push-up, you aren’t alone. Many people struggle to execute the OG move, which requires a lot of back and arm strength. However, you can learn, according to one expert. Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In one of her videos, she maintains that anyone can master the “picture-perfect’ pushup. “Pushups are one of these bodyweight exercises that everybody sort of feels entitled to do from their toes, but very few of us have truly mastered the picture-perfect form that we want,” she says. “I wanna talk about how if you can't do a full pushup yet, how you can modify this movement to really build up to that perfect pushup while making sure that you're engaging the correct muscles to avoid injury.”

Start By Going Off an Incline

If you can't do a pushup, what should you be doing? “The best way to modify that full pushup from your toes is to go off an incline,” says Lefkowith. “The best part about using an incline is you can modify it to fit your exact needs as you progress over time. So when you're first starting out, you might start with a push-up off the wall.”

Continue Lowering the Incline

“Over time, you might lower that incline to use the bench or a table or a couch, or if you even have a squat rack or a Smith machine where you can adjust the bar, you can lower that bar over time to fit your exact needs,” she continues. “As you progress, you can make the movement harder. With the incline pushup, you have to set up the exact same way you would for that full pushup off the ground. This is a great way to really learn how to engage everything correctly so that as you progress and as you build up strength, you do not have to learn how to go from your knees to your toes. You're simply lowering the incline towards the ground as you build up strength.”

There Are Three Cues to Help You Engage Your Muscles Effciently

“How can you learn how to master this picture-perfect pushup from your toes and learn to engage everything correctly off of the incline?” she asks. She maintains there are “three key cues to help you really engage everything efficiently and effectively” because “a big part of getting stronger is actually becoming more efficient at movements, and this means that we're recruiting everything correctly. It's not that we're just getting stronger and our muscles are building up, but we're actually establishing that mind-body connection to use muscles the way they should be used.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

1. Drive Back Through Your Heels

Number one is to drive back through your heels. “When you're doing that pushup, you wanna make sure that you're engaging everything from your head to your heels,” she says. “A lot of times, we focus on our upper body because it's an upper body exercise, but we have to remember that the full pushup is actually a moving plank. So when you're doing your planks, you wanna think about driving back through your heels to engage your legs to support your core.”

Flex Quads and Squeeze Glutes

“Getting stronger is about becoming more efficient with movements. The reason we can run faster or lift more weight is because we're able to recruit those muscles correctly and efficiently to perform the movement. So when we're doing pushups, it's not just about getting our upper body stronger. It's about properly engaging our core,” she continues. “Yes, the pushup is an upper body move, but we wanna flex our quads and squeeze our glutes to support our core properly. This can help us prevent that worm movement or our hip sagging, or our butt going up in the air. It will also allow us to use our upper body better to perform a stronger press-up. So if you want a more powerful press, and if you wanna use your upper body more efficiently, make sure you're driving back through your heels when you're doing your pushups.”

2. Grip the Ground with Your Hands

Number two is to grip the ground with your hands. “You wanna create that tension at your foundation, and your hands are that connection to the ground. When we focus on our grip on the ground, it's going to better activate the muscles of our upper body,” she says. It will also help you avoid compensations and overload. “If you tend to rock out on your hands, you're going to end up letting your elbows flare, which is also going to shrug your shoulders and even put more strain on your neck and shoulders. So, if you've ever had neck or shoulder pain, or even elbow pain from pushups, it might be simply because you're not creating that proper connection with the ground. You want to make sure that you're really gripping with your entire hand. This will create a better movement pattern all the way up your arm.”

Engage Your Chest

“By also focusing on your grip on the ground. You can actually engage your pec or your chest more during the pushups,” she says. “We have to remember that our chest has worked during horizontal abduction, which means when our hands come together in front of our chest, if you actually focus on pulling your hands together as you press up, not only will you have a stronger press, but you'll more effectively engage your chest for that powerful press up. So if you've wanted to target your chest more during pushups, make sure you're actually focused on the connection to the ground.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

3. Engage Your Back

Number three is to focus on engaging your back. “We think about our triceps, our shoulders, our chest during pushups. We have to remember that our back actually plays an important role in stabilizing our shoulders,” she points out. “When you set up for that pushup, you want to make sure to pack your shoulders. A lot of times, we end up with neck or shoulder pain because we don't have proper shoulder mobility. We're also not properly supporting our shoulders during the pushup.”

And, Make Sure Your Shoulder Blades Are Moving Correctly

“Proper scapular movement and back activation during the pushup are more important than we give it credit for. So while this is a chest, shoulder, and tricep exercise, you need to engage your back and make sure that your shoulder blades are moving correctly to support your shoulders,” she adds. “It will make it a more powerful press and allow you to engage those other muscles correctly. It will also, again, help you prevent compensations and overloading your neck or shoulders as you perform the pushup. Think about that scapular movement. As you lower your chest towards the ground, you want your shoulder blades to come together towards your spine, and as you press the ground away, and yes, think, press the ground away. As you push back up, you actually want your shoulder blades to protract or come away from each other. This scapular movement will protect your shoulders and help you avoid those aches and pains.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Anyone Can Do a Pushup, Just Start This Way

Bottom line? Anyone can master a push-up. “If you aren't yet able to do that full pushup from your toes, use the incline to help you master the form so that you can build up,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you can’t do a push-up, you aren’t alone. Many people struggle to execute the OG move, which requires a lot of back and arm strength. However, you can learn, according to one expert. Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In one of her videos, she maintains that anyone can master the “picture-perfect’ pushup. “Pushups are one of these bodyweight exercises that everybody sort of feels entitled to do from their toes, but very few of us have truly mastered the picture-perfect form that we want,” she says. “I wanna talk about how if you can't do a full pushup yet, how you can modify this movement to really build up to that perfect pushup while making sure that you're engaging the correct muscles to avoid injury.”

Start By Going Off an Incline

If you can't do a pushup, what should you be doing? “The best way to modify that full pushup from your toes is to go off an incline,” says Lefkowith. “The best part about using an incline is you can modify it to fit your exact needs as you progress over time. So when you're first starting out, you might start with a push-up off the wall.”

Continue Lowering the Incline

“Over time, you might lower that incline to use the bench or a table or a couch, or if you even have a squat rack or a Smith machine where you can adjust the bar, you can lower that bar over time to fit your exact needs,” she continues. “As you progress, you can make the movement harder. With the incline pushup, you have to set up the exact same way you would for that full pushup off the ground. This is a great way to really learn how to engage everything correctly so that as you progress and as you build up strength, you do not have to learn how to go from your knees to your toes. You're simply lowering the incline towards the ground as you build up strength.”

There Are Three Cues to Help You Engage Your Muscles Effciently

“How can you learn how to master this picture-perfect pushup from your toes and learn to engage everything correctly off of the incline?” she asks. She maintains there are “three key cues to help you really engage everything efficiently and effectively” because “a big part of getting stronger is actually becoming more efficient at movements, and this means that we're recruiting everything correctly. It's not that we're just getting stronger and our muscles are building up, but we're actually establishing that mind-body connection to use muscles the way they should be used.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

1. Drive Back Through Your Heels

Number one is to drive back through your heels. “When you're doing that pushup, you wanna make sure that you're engaging everything from your head to your heels,” she says. “A lot of times, we focus on our upper body because it's an upper body exercise, but we have to remember that the full pushup is actually a moving plank. So when you're doing your planks, you wanna think about driving back through your heels to engage your legs to support your core.”

Flex Quads and Squeeze Glutes

“Getting stronger is about becoming more efficient with movements. The reason we can run faster or lift more weight is because we're able to recruit those muscles correctly and efficiently to perform the movement. So when we're doing pushups, it's not just about getting our upper body stronger. It's about properly engaging our core,” she continues. “Yes, the pushup is an upper body move, but we wanna flex our quads and squeeze our glutes to support our core properly. This can help us prevent that worm movement or our hip sagging, or our butt going up in the air. It will also allow us to use our upper body better to perform a stronger press-up. So if you want a more powerful press, and if you wanna use your upper body more efficiently, make sure you're driving back through your heels when you're doing your pushups.”

2. Grip the Ground with Your Hands

Number two is to grip the ground with your hands. “You wanna create that tension at your foundation, and your hands are that connection to the ground. When we focus on our grip on the ground, it's going to better activate the muscles of our upper body,” she says. It will also help you avoid compensations and overload. “If you tend to rock out on your hands, you're going to end up letting your elbows flare, which is also going to shrug your shoulders and even put more strain on your neck and shoulders. So, if you've ever had neck or shoulder pain, or even elbow pain from pushups, it might be simply because you're not creating that proper connection with the ground. You want to make sure that you're really gripping with your entire hand. This will create a better movement pattern all the way up your arm.”

Engage Your Chest

“By also focusing on your grip on the ground. You can actually engage your pec or your chest more during the pushups,” she says. “We have to remember that our chest has worked during horizontal abduction, which means when our hands come together in front of our chest, if you actually focus on pulling your hands together as you press up, not only will you have a stronger press, but you'll more effectively engage your chest for that powerful press up. So if you've wanted to target your chest more during pushups, make sure you're actually focused on the connection to the ground.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

3. Engage Your Back

Number three is to focus on engaging your back. “We think about our triceps, our shoulders, our chest during pushups. We have to remember that our back actually plays an important role in stabilizing our shoulders,” she points out. “When you set up for that pushup, you want to make sure to pack your shoulders. A lot of times, we end up with neck or shoulder pain because we don't have proper shoulder mobility. We're also not properly supporting our shoulders during the pushup.”

And, Make Sure Your Shoulder Blades Are Moving Correctly

“Proper scapular movement and back activation during the pushup are more important than we give it credit for. So while this is a chest, shoulder, and tricep exercise, you need to engage your back and make sure that your shoulder blades are moving correctly to support your shoulders,” she adds. “It will make it a more powerful press and allow you to engage those other muscles correctly. It will also, again, help you prevent compensations and overloading your neck or shoulders as you perform the pushup. Think about that scapular movement. As you lower your chest towards the ground, you want your shoulder blades to come together towards your spine, and as you press the ground away, and yes, think, press the ground away. As you push back up, you actually want your shoulder blades to protract or come away from each other. This scapular movement will protect your shoulders and help you avoid those aches and pains.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Anyone Can Do a Pushup, Just Start This Way

Bottom line? Anyone can master a push-up. “If you aren't yet able to do that full pushup from your toes, use the incline to help you master the form so that you can build up,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 At-Home Exercises Make Arm Fat Disappear Without Weights

Jenna_Collins19
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Top 10-Minute Exercises That Will Tone Your Sagging Arms

Rebecca Louise
Copyright Rebecca-Louise/YouTube
Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Rebecca Louise, certified NASM & Yoga Trainer, is on a mission to help people transform their bodies and mindsets through effective home workouts. With a background in competitive sports, Rebecca understands the importance of exercise and teamwork. After feeling lost in traditional gym settings, she discovered the power of home workouts and began sharing her routines online. Now, she's here to guide you through an effective arm-toning workout that promises results in just 10 minutes. "Hey guys, do you have some saggy skin that you want to get rid of? Well, today, I have got the perfect 10 minutes to tighten up your skin and tone your arms. Let's do this," Rebecca says enthusiastically in the video. Here's exactly what to do.

Nutrition and Fitness: The Perfect Balance

How to reduce the sag oin your arms? "Now 80% is going to be nutrition, 20% is going to be the fitness, but I'm going to crush you with that 20% right now," she explains, emphasizing the importance of a balanced approach.

Getting Started: Equipment Options

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

Rebecca advises, "If you've got mini kettlebells, great. If you've got dumbbells, great. If you've got no weight, it doesn't matter. But the most important thing is we are going to work out throughout this whole exercise."

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Exercise 1: The V-Push

"You're going to grab hold of your weights, your dumbbells, however they are with your palms facing up. And we are going to bring those elbows out to the side and you're going to push up into a V and bring it back to here," she instructs in the video.

Proper Form and Mindset

"We are going to start to really work those triceps. So let's tighten up that skin, tone up the upper part of our body, get some confidence and rock it," Rebecca says encouragingly.

Exercise 2: Pulse and Hold

"Okay, we're going to pulse up and down, small little pulses, however you are holding. If you've got weights, it's got a dog, any chance sometimes that happens to me, you're going to release those shoulders away from those ears and you're going to do small little pulses," she explains, detailing the next move.

Exercise 3: Bicep Curls with a Twist

"So you're going to bring me a bicep curl and take it all the way through. So lift, hold and swing it back down," Rebecca demonstrates, adding a unique twist to the classic bicep curl.

The Importance of Challenging Yourself

"And those last couple of reps want to be difficult. So if this is too easy, just means that your weight isn't heavy enough and you are not going to bulk up these workouts. Do not get you bulky," she reassures in the video.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Exercise 4: Back and Bicep Combo

"Weights right out in front of you. You're going to pull it in here and then slowly, that's it. This is what's tidying it up, taking it nice and slow and then bring it in towards you," Rebecca instructs, introducing a move that targets multiple muscle groups.

Exercise 5: Shoulder Press Variation

"Okay, we're going to take one arm and we are going to push up to the sky and we're going to drop that elbow all the way in towards us," she says, describing a unique shoulder exercise.

Exercise 6: Tricep Dips

"You're going to come down to the ground. You're going to have your hands directly underneath your shoulders, and we're going to come down to your knees, hands here," Rebecca explains, setting up for tricep dips.

RELATED:I Lost 50 Pounds in 6 Months With Walking and These 3 Major Changes

Exercise 7: Overhead Tricep Extension

"We are going to take it over the top of our head. So we're going to bring both of them. If you've got two dumbbells, if you've just got one really heavy one, their feet hit with this apart, we're going to take it down and we're going to extend up," she instructs, detailing the overhead tricep extension.

The Final Push

"Oh my goodness. We've got less than 60 seconds to go. We're going to punch out the last part," Rebecca says, encouraging viewers to push through the final minute.

Exercise 8: Cross-Body Punches

"So we're going to take it in front, little punches in front of your face with your weight, without your weight. And we're just going to take it across the body slightly," she explains, describing the last exercise of the routine.

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Importance of Completing the Workout

"The last 60 seconds, this is where the workout is going to start to get you results because you've got to finish it," Rebecca emphasizes, highlighting the importance of seeing the workout through to the end. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

6 Simple Exercises for Beginners to Look and Feel Better

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym
Shutterstock
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don’t even need to leave your living room to get a workout in. Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. “Here are my top exercises that you can do anywhere, anytime, to look and feel great,” he says. “These six exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level.”

Single Arm Kettlebell Swings

Nikolai_Puchlov9Nikolai Puchlov

“Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you’re doing them,” explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.

Goblet Squats

Nikolai_Puchlov5Nikolai Puchlov

“Nobody wants legs that look like they should be hanging out of a nest,” says Puchlov. “Incorporate goblet squats to build powerful legs and core.” For beginners, start with one set of 5 reps, and as you progress, begin adding multiple sets.

Offset Push Ups

Nikolai_Puchlov6Nikolai Puchlov

“Offset push-ups turn that birdcage chest into a love nest,” says Puchlov. To do the exercise, place one hand on top of your kettlebell and the other on the floor. “The difference in elevation will allow you to isolate the chest and arms much more than conventional pushups,” he says, adding that you can do these on your knees or toes.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strict Press

Nikolai_Puchlov7Nikolai Puchlov

“The strict press has been a staple for building upper body strength for thousands of years,” says Puchlov. “Press your kettlebell overhead until it’s fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. “

Tricep Extensions

Nikolai_Puchlov8Nikolai Puchlov

“If you want well-defined arms, you have to develop your triceps,” explains Puchlov, explaining the importance of tricep extension. “Take your kettlebell in both hands behind your head and then extend your arms fully, trying to keep your elbows forward. Remember, half reps make half muscles,” he says. Perform high rep sets of 10 to 25.

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai_Puchlov10Nikolai Puchlov

“No beach physique is complete without a proper set of biceps, and with this exercise, you can ensure no one will be kicking sand on your face,” says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand, “which should be just in front of your shoulder,” he says. “Use just as much momentum as necessary.” Use sets of 10 on each side and add sets as you get stronger.

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

Candace_Cima23
Copyright Life in My 70s by Candace Cima/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

At 77, Candace Cima challenges the notion that staying fit requires expensive equipment or complicated routines. The former model turned fitness enthusiast has been doing the same arm exercises for three decades, helping thousands of followers maintain their strength and independence through her platform "Living My Life in My 70s." If you're looking for a proven arm workout that's both effective and accessible, here's her time-tested routine.

Why These Exercises Work

"As you get older, you become aware of how many daily activities require arm strength," Candace notes. "Everything from carrying groceries to pushing open heavy doors becomes easier when you maintain your strength." She emphasizes that consistency, not complexity, is the key to lasting results.

Start With What You Have

"You don't need any special workout clothes or gym membership," Candace explains. "I've been using the same set of dumbbells for years." She recommends starting with 1-2 pound weights or even soup cans. "The key is starting where you are and progressing gradually."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Exercise 1: The Forward Raise

"My arm routine is very simple. I've been doing it for about 30 years, and it's incredibly beneficial," says Candace. Begin with arms straight, raising weights forward slowly to shoulder height. "The biggest mistake I see is rushing through the movement. Slow and controlled is what builds real strength." Perform 10 repetitions.

Exercise 2 & 3: Side Raises

"Form is everything with side raises," Candace emphasizes. She demonstrates two variations: slightly forward and directly to the sides. "Never raise your arms above shoulder height – it's unnecessary and can cause strain." Perform 10 repetitions of each movement.

Exercise 4: Tricep Kickbacks

"Triceps are often overlooked, but they're essential for pushing movements," says Candace. Bend at the waist, keeping your back flat. "When doing kickbacks, imagine your elbow is glued to your side. This helps maintain proper form." Perform 20 repetitions.

Exercise 5: Bent-Over Side Raises

"Keep your back as straight as possible," Candace instructs. Bend forward at the waist and raise weights out to the sides, maintaining proper form throughout. She recommends 20 repetitions of this movement to target the upper back and shoulders effectively.

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Exercise 6: Standing Bicep Curls

"The final exercise is simple but powerful," Candace shares. Perform 20 standard bicep curls, keeping movements slow and controlled. "Focus on feeling the muscle work rather than rushing through the repetitions."

Progress Through Repetitions

"Instead of increasing weight, I increase the reps," Candace explains. "This approach has kept me injury-free while building real, functional strength. Start with what feels comfortable and add reps as it becomes easier."

Make It a Sustainable Routine

"I do these exercises three times a week, always in the morning," says Candace. "Consistency is more important than intensity. These simple movements, done regularly, have kept me strong enough to enjoy an active lifestyle well into my seventies."

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Listen to Your Body

"Some days you'll feel stronger than others, and that's perfectly normal," Candace concludes. "The key is to stay consistent while respecting your body's signals. If something doesn't feel right, adjust the weight or repetitions accordingly. Remember, you're building strength for life, not just for today." And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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