I am very terribly out of physical shape- but I want to start developing strength in my arms- what can I do?

Question

Like I says- I'm terribly, atrociously out of shape. Like Rodney Dangerfield said, "I'm in such poor shape, I'll have to donate my body to science fiction."

I mean, we're talkin' Homer Simpson city here, folks.

Anywho, I want to start developing strength in my arms for greater endurance, stamina, and strength. I don't want to become a body builder or anything extreme- I just want my arms to firm up. Right now, they are kind of soft and chubby.

I was thinking aboot doing push-ups, but I don't know if I can even do one!!!

How can I start building up my strength without getting my arms sore? I am guessing that I will get sore if I start doing push ups. Are there any alternatives?

Answer 1

Free weights...but don't do like really big ones to start...take it easy...

On the push up thing, so what if you only do one?? One is better than none..you will work your way up...

Try doing circles w/ your arms: stand up ~ arms straight out to the sides ~ do little circles forwards and backwards ~ you can start w/ your thumbs up, then down, then palms up or down...works different muscles and it helps build your strength.

Good for you for wanting to better yourself!! Very proud of you!

Answer 2

Arm strength is fine, but you could probably use some good overall fitness.

The thing is, getting in shape really doesn't take that long. You can go from Homer Simpson to getting ready to date Jessica Simpson in just a few months.

Check out www.johnstonefitness.com for an example of a guy who did just that. The pictures alone are inspiring.

And for a really good free program that you can do without much equipment, go to www.iwantsixpackabs.com Great 16 week program, good nutritional advice, lots of videos and explanations of the exercise movements.

To educate yourself on what and when to eat start with www.spartafit.com.

You can do this if you want to. You could even start today. Think about it. A little sweat + time = no more Homer.

Good luck!

Answer 3

Here are a couple of easy things you can try:

1. Yes, pushups are one. Do them on your knees at first and work your way up to doing regular ones. Do some every day, and every day try to do a few more than you did the day before. You won't always succeed, but keep trying and it will make a big difference. Do this five days a week.

2. I'll assume that you cannot afford to go to an expensive gym or buy expensive equipment. But I'll bet you can muster up enough cash to buy some $10-20 hand dumbbells at Target or Walmart. Get as large of a pair that you can lift 10 times in a row and start with that. Then just curl them as many times as you can, five days a week.

3. Get some smaller dumbbells, like 3 or 5 pounds, and walk around with them. Move your arms back and forth like you are jogging, and go for a walk every day using them. Try to get a 30 minute walk in every day.

As far as pain is concerned, it is going to make you sore. No doubt. Not being sore is not an option. Sorry, but you're just going to have to suck it up and deal with it. The more you do this, though, the stronger you'll get, and then it won't hurt anymore.

Finally, I also recommend discussing this with your doctor. make sure you are healthy before you start exercising a lot. Odds are if you suggest my three things to your doc, he'll heartedly approve. It's just three little things. They are easy. It'll take time and discipline, but you can do it! Good luck!

Answer 4

There's no alternative. You will be sore at first. That is the problem with being out of shape, that everything physical hurts. You will have to toughen up and get over it. It won't hurt all day. Do as many pushups and situps as you can, everyday. Keep count each time. Every couple days, try to do a little bit more. Within a week, you won't be getting sore anymore.
There's nothing else you can do that won't make you sore. And by the way, that soreness in your muscles is GOOD. That means you worked them and they will rebuild themselves. That is how muscles get stronger, they always rebuild themselves a little more than before.

Answer 5

Start doing strength training. Yup, lifting weights and push-ups. If all you can do right now is one push-up, then do it. If all you can lift is a 2 pound dumbbell, then do it. The only way to strengthen a muscle is to use it. The more you do, the more you will be able to do.

And, yes, you may be sore. That is part of it. It means you've worked your muscles enough that they're rebuilding and strengthening.

Answer 6

Buy small hand weights. Start out light and work up to heavier weights as you progress.

You need to diet and exercise your entire body, not just your arms. Take a 15 minute walk every day and carry a 2 lb weight in each hand, swing your arms as you walk. The pounds will melt off.

Answer 7

Being out of shape doesn't include exercising. A lot of people overlook eating habits. you cant exercise 3 hours a day and then have 3 Big Macs, 2 fries, and a Hugo soda, and a mcflurry for dessert. You have to balance Exercise and Eating Habits. Please dismiss what i said if you eat healthy.

Try to find something fun you like to do that involves exercising and stick to it. It might be swimming, riding a bike, walking, jogging, etc.

Thanks, and i hope this helps

Answer 8

Getting sore is the effect of your muscles getting stronger. Start with small weights (maybe 5 lbs) and just get your arms loosened up. After the first couple days, your muscles won't be sore when you work out anymore. Add weight as your arms get stronger.

Answer 9

Lift weights. It takes a long time to look like a body builder I wouldn't worry about that. The first few times you start lifting you'll get sore but after that you'll get used to it.

Answer 10

Obviously it is hard for you to lift weights as you are so out of shape.

The BEST way for you to start strengthening yourself is in a POOL. There are foam weights that you push under the water and you are only 10% of your true weight when you are under water.

Aqua Arobics!