Strength and gym
Arm wrestling
Short, fierce contests of grip and arm strength.
- Moderateintensity
- ~280kcal per hour
- Freebudget
- Lowimpact
Is arm wrestling right for you?
Short, fierce contests of grip and arm strength. It is a moderate-intensity, low impact activity that you can do indoors, with a partner. Expect to burn around 280 calories an hour, based on a 70 kg person.
Easy to pick up. You can do it without spending anything.
Why try arm wrestling
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Sociable. It is an easy way to meet people and have fun.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start arm wrestling
Find an arm wrestling club and learn safe technique first.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure arm wrestling is for you?
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