How to Strengthen Your Arms Without Weights

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You don’t need weights to get beautifully toned and strong arms. You just need patience, motivation, discipline, and the right guidance. However, the right guidance doesn’t always mean you need to spend money on a trainer. You can just start out with these five alternative exercises, and you’ll be on the right track!

Push Ups

Bodyweight exercises can in fact be more effective at strengthening arms than lifting weights. Push-ups are one of the most common workouts for a reason. Do 3 sets of 10 daily, and enjoy the results.

Pull Ups

A very similar kind of workout to push-ups, pull-ups require you to pull yourself up on a horizontal poll or suspended surface. This uses your bodyweight to strengthen those arm muscles. Training with push-ups and pull-ups allows your arms to grow in proportion to the rest of your body. In this way, one could argue that they have a unique advantage over weight training.


Few exercises surpass swimming for sheer effectiveness. If you swim 2-3 times a week, you will see massive changes to the power of your arms. Front crawl and breast stroke are particularly effective at working out the whole arms in conjunction with the core.

Exercise Bands

Simple, practical and effective, exercise bands allow you to work out your arms at any time and any place.


Wall or rock climbing is very effective for strengthening the arms. It also works on your bodyweight, the same as push-ups and pull-ups do.