A Trainer Shares How to Strengthen Your Upper Body, Once and For All — Plus, Her 7 Key Moves

It really pays to have a strong upper body in life, whether you're lugging a heavy box up your stairs, heaving a suitcase onto a rack, or toughing out a plank sequence orin yoga. That extra strength in your arms, back, and shoulders helps you get through everyday life injury-free and feeling good. If you struggle to build upper-body strength, it can be frustrating to work this area and not get the results you want.

We already touched on some of the ways upper-body strength can aid you in everyday life, and Nagel said this is just one reason to work this part of your body."We use upper-body strength in everyday movements such as pulling, pushing, and reaching," she told POPSUGAR."Building upper-body strength makes these everyday movements easier and safer.".

"Building strength is simply creating enough external force or resistance to create muscle adaptation," Nagel said. Essentially, resistance workin order to adapt to the stress you're putting on them; if you're not adding external force, those muscles have no reason to get stronger. For your upper body, you can do this with resistance equipment, like dumbbells, resistance bands, and machines, or with bodyweight moves.

Consistency with your workouts is also crucial for building upper-body strength. Nagel recommends doing two to three strength sessions a week that incorporate upper-body exercises. Aiming forfor each exercise is a good place to start, but since every body is different, it's always best to consult an expert, such as a personal trainer, for a plan that'll help you achieve your individual goals.

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