Maintaining our upper body strength becomes more important (and more challenging!) with each passing year.Strong arms, shoulders, and chest muscles help us lift, reach, carry, and even balance ourselves. And for those of us looking to stay active and independent, a strong upper body isn’t just about fitness—it’s about living life fully. In this blog, you’ll find a simple test to gauge your upper body strength using yoga, plus tips to improve it over time.
Curious to see how you measure up? Read on to test your strength and start building up your Strength for Life!
Why Upper Body Strength Matters
Upper body strength does a lot more than help us lift groceries or carry a suitcase. It contributes to our posture, helps protect our joints, and even supports our core stability. For those of us who want to move through life with ease, good upper body strength is a must. Consider the following activities needing upper body strength:
Functional Tasks:
Carrying groceries
Lifting kids or pets
Opening jars
Moving furniture
Pushing a heavy door
Shovelling snow
Cleaning tasks
Recreational Activities:
Swimming
Playing tennis or pickleball
Kayaking or canoeing
Gradening
Emergency Scenarios:
Pulling yourself up or helping someone else!
Maintain Grace and Independence
A strong upper body plays a vital role in aging gracefully, helping to maintain balance, prevent falls, and reduce the risk of injuries. Beyond the physical benefits, strong arms and shoulders improve posture, reduce chronic pain, and boost self-confidence, giving us a greater sense of control over our bodies and well-being. This trifecta of practical, preventative, and emotional benefits makes upper body strength training an invaluable part of any fitness routine.
Test Your Upper Body Strength with Plank Pose
Let’s start with a simple, safe test: holding a plank. The plank pose in yoga is an excellent way to assess upper body endurance, while also engaging core and shoulder muscles.
How to Test Yourself:
1. Start in a plank position, either on your forearms or hands, depending on what’s comfortable. If needed, modify by lowering your knees to the mat to reduce the load on your shoulders.
2. Set a timer and see how long you can hold the pose while keeping a straight line from head to heels (or knees).
3. Focus on engaging your core and keeping your shoulders stable without sagging or arching your back.
Assessing Your Strength:
• Less than 10 seconds = Beginner
• 10–20 seconds = Developing
• 20–30 seconds = Moderate strength
• 30+ seconds = Strong
Remember, it’s not about “getting it perfect”—it’s about noticing where you are now so you can make gradual improvements!
Building Upper Body Strength: Yoga Poses and Practice Tips
If you’re ready to start building your upper body strength, here are some yoga poses that will help support your progress. Start small, and build up over time:
1. Warrior B (Virabhadrasana B) – Extend the arms strongly out to the sides. Simply holding the arms in this position for 5 breaths brings strength to the upper arms and back. To level up, hold a light dumbbell or half-full water bottle in each hand.
2. Downward-Facing Dog (Adho Mukha Svanasana) – This is a fantastic pose to strengthen shoulders, arms, and even wrists. Practice holding it for 5–10 breaths.
3. Wall Push-Up (Chaturanga Dandasana) – This is a powerful shoulder and tricep workout, though it can be intense. Start by lowering just partway down, building up to the full pose as your strength improves.
Practice Tip: Try 2–3 of these poses every day, resting between each hold. Small, consistent practice is key to building strength safely.
Ready for a Guided Plan? Join Strong for Life!
If you’d like a structured approach to gaining strength, flexibility, and balance, my Strong for Life program could be the next step in your journey. This program combines strength-building poses with balance and endurance practices tailored to beginners, seniors or those seeking a mindful approach to weight training.
For those who prefer group classes, consider joining one of my regular yoga sessions! Our community classes focus on safe, practical ways to build strength and flexibility in a supportive environment.
Final Thoughts: Progress Over Perfection
Upper body strength isn’t something we build overnight. Like soooo many things, strength is the result of small, consistent steps. This plank test gives you a snapshot of where you are now—I encourage you to return to it every few weeks as you practice, and note your improvements.
Remember, strength is just one piece of the puzzle. In upcoming posts, I’ll share more simple ways to assess and improve your flexibility, balance, and overall fitness with yoga. And whether it’s through the Strong for Life program or my weekly yoga classes, I’m here to support you every step of the way!
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