As the festive season approaches, many people set new fitness goals and “toning up the arms” always tops the list. Whether it’s to feel stronger, build definition, or finally get rid of those stubborn “bingo wings,” functional fitness coach and Mirafit expert Mark Harris has you covered.
The Foundation: Strength Comes First
“To change your arms, you have to challenge them. Strength training is the foundation,” says Mark.
Target the biceps, triceps, and shoulders with compound and isolation movements.
Exercises like bicep curls, push-ups, planks, lateral raises, and tricep dips activate multiple muscles while burning more calories per session.
If you’re training at home, resistance bands or Mirafit dumbbells are perfect tools for scalable progress. Perform slow, controlled reps the time under tension matters more than load alone.
Add Cardio to Cut Fat
Strength training alone won’t reveal muscle definition. Combine it with low-impact cardio such as swimming or rowing, which work the entire upper body while accelerating fat burn. These modalities increase circulation, support recovery, and build endurance all vital for maintaining lean muscle mass.
“Cardio keeps your metabolism firing and your heart strong but don’t overdo it,” Mark explains. “Balance is key.”
Don’t Skip Recovery
Overtraining your arms can stall progress. Soreness, fatigue, and poor performance are all warning signs.
Mark recommends allowing at least 48 hours between intense upper-body sessions. Use mobility drills, stretching, and active recovery days to restore muscle function and prevent overuse injuries.
For inspiration on recovery methods, explore RB100’s Nutrition & Recovery section and FunctionalYoga.uk’s mobility routines.
Fuel Your Progress
Muscle definition starts in the kitchen. Prioritise lean protein sources chicken, fish, eggs, or Greek yoghurt to support muscle repair.
Complement these with healthy fats (avocado, nuts) and complex carbohydrates (brown rice, quinoa) to sustain energy through training sessions.
“Eating right is as important as training right,” says Mark. “You can’t out-train poor nutrition.”
Track, Adjust, Repeat
Mark suggests using progress photos or workout journals to stay accountable. Spotting subtle improvements helps maintain motivation and guides future training adjustments.
For visual learners, check out the RB100.Fitness article on 100 Push-Ups Challenge to see how consistent repetition transforms strength and tone.
Mark’s Favourite Arm-Toning Moves
- Front Punches with Resistance Bands
- Overhead Tricep Extensions (15–20 reps)
- Overhead Shoulder Presses with dumbbells (15 reps)
- Hammer Curls (keep elbows tucked)
- Bent-Over Rows (form over load)
Each of these movements targets both muscle tone and functional power ideal for anyone building strength for HYROX, CrossFit, or hybrid performance events.
Find Mirafit’s full range of workout equipment here.
