Highly Effective Arm Toning Workouts
Struggling to carry your toddler with one arm? Arms shaking after hauling the shopping bags in? Sounds like it might be time to strengthen your Chalk Farms (that’s arms, for the non-rhyming slang crowd).Or maybe you just want to feel strong and confident getting your arms out in the sunshine this summer. Toned arms don’t just look great- they change the way you move through life. The best part? You don’t need hours in the gym or to dedicate your entire workout just to arms to see results.Most upper-body resistance workouts will naturally engage your arms. With consistency, time under tension, and smart programming, your guns will start making themselves known. Which way to the beach? So, here are 5 highly effective arm-toning workouts you can slot into your schedule – each designed to help you build strength, shape, and confidence (without the faff).
1. 10-Minute Arm Toning Workout
Good for: Quick wins and busy days
Link: Try it now
Short on time? This fast, focused workout packs in bicep curls, shoulder presses, and tricep extensions – all in just 10 minutes. It’s part of our 10-minute workout series, so you can tone and go. Great for a quick morning boost or tagging onto the end of a longer session.
Top tip: High reps, and slow, controlled movement = the burn you’ll thank yourself for later.
2. Weights for Women with Carlie Milner
Good for: Full-body strength with upper-body focus
Link: Join the programme
Led by Carlie Milner (West End choreographer and all-round powerhouse), this 8-class programme includes two workouts specifically targeting the upper body—but your arms are working in all of them. Build confidence, lift heavier over time, and feel strong from the inside out.
Top tip: Perfect for beginners to intermediate lifters – grab a couple of light dumbbells or resistance items and go at your own pace.
3. Bodyweight Burner
Good for: No-equipment tone-up
Push-ups, tricep dips using a chair, and plank shoulder taps- this one’s all about using your bodyweight to challenge those arms (and the rest of you). Perfect for holidays, home workouts, or when the dumbbells are out of reach. Upgrade to our My PT Hub app and I can put together a arm workout at home, that you can track and record, just like this.
Top tip: Slow down the lowering phase of each move to get more muscle activation and control. Aim for sets of 4 sets of 15-20 reps on each exercise.
4. Introduction to Weights
Good for: Building a solid foundation
Link: Start here
New to resistance training or need a refresher? This beginner-friendly programme is ideal if you’ve got a set of dumbbells and want to build up your confidence. It works your whole body- but trust me, your arms will feel it.
Top tip: Stick with it for a few weeks and you’ll start noticing strength gains in everyday life, not just in the mirror.
5. Barbell Strength with Craig Glasgow
Good for: Heavier lifting and full-body power
Link: Take on the challenge
If you’ve got access to a barbell and want to level up, this 8-session programme is for you. Craig brings structure, progression, and solid technique to full-body workouts that seriously challenge your arms too.
Top tip: Great for those who want to explore heavier resistance and see faster progression – just make sure you’ve got the space (and the bar!).
Final Thoughts
There’s no magic move for toned arms – it’s all about consistent effort, smart choices, and choosing workouts that work for your lifestyle. Whether you’re going for a quick tone-up or ready to commit to a full programme, these options will help you feel stronger, more confident, and proud to show off those Chalk Farms.
Start today with 10-Minute Workouts or go all-in with Weights for Women. Your arms (and your future self) will thank you.
Want to learn more? 10 Benefits of Resistance Training
