How To Lose Arm Fat For Females: 5 Effective Exercises To Lose Women’s Arm Fat In 2024

Bethany Cole, BSN, RN
Jocelyn Chen, BME
We uncover how to lose arm fat for females in 2024 by sharing how you can achieve this through a total body approach based on top tips.
how to lose arm fat for females
Learn how to lose arm fat for ladies. Photo: Ba Le Ho

Trying to lose pesky arm fat can be frustrating when you’ve tried lots of different things but nothing has worked. While a small amount of arm fat is completely healthy and normal, too much overall body fat can increase your risk of certain diseases such as diabetes.

A study[1] found that targeted exercise and dieting did not reduce fat loss in a specific area. Rather, it led to a reduction in overall body fat. Therefore, in order to lose arm fat, we should focus on increasing lean body mass and decreasing excess body fat.

In this article, we will share the best tips on how to lose arm fat for females by increasing muscle tone through targeted exercises, losing overall body weight, and following a healthy diet low in calories.

How To Lose Arm Fat Fast For Women

Arm exercises can help reduce arm fat. Five practical exercises to lose arm fat include: 

  • Cardio
  • Strength training
  • Yoga
  • High-intensity interval training
  • Swimming

Additionally, having a healthy diet, getting enough sleep, and managing your stress levels can also help lose weight. You can also try intermittent fasting or fat-burning supplements to aid in your weight loss journey.

Best Exercises To Lose Arm Fat For Females

how to lose arm fat for females
Five effective exercises to help reduce arm fat. Photo: Prostock-studio/Shutterstock

Exercise is one of the most effective ways to lose fat because burning calories ultimately leads to fat loss. Whether you prefer to lift weights at the gym or run at your favorite local park, there’s an endless amount of options to choose from. We’ve found the top five exercises that can help you not only reduce arm fat but maintain a healthy weight.


To burn body fat, cardio workouts can help. It helps raise your heart rate while burning lots of calories. According to the CDC,[2] regular physical activity at around 150 minutes per week can help maintain weight loss.

Strength Training

Multiple studies[3] have found that lifting weights can help adults lose fat. Weight training is the most common type of strength training and provides many different combinations of exercises to keep you from being bored of the same workout routine. Exercises such as weighted bicep curls, tricep dips, and pushups help improve your upper arm strength and can contribute to overall fat loss. 


Studies[4] have shown yoga to be very effective as a way to lose weight and improve your overall body physique, as yoga can help you build lean muscle mass. Additionally, yoga may help bring a sense of calm to your day and reduce your stress level, which has also been shown to have an impact on your weight.  

High-Intensity Interval Training

Studies show HIIT workouts to be an effective way to reduce body fat[5] while not having to spend hours of your day at the gym. This makes this type of workout perfect if you feel like you don’t have time for a long workout session at the gym or want to avoid purchasing a gym membership.  


Last but not least, swimming is a fantastic exercise choice if you experience symptoms of arthritis or have a current injury. The reason this is a great choice is because swimming may help reduce your pain symptoms while also making exercise more accessible to you.

More research is needed regarding how effective swimming is for weight loss, as some studies[6] suggest that land activities such as walking or running are more effective when it comes to weight loss. 

What Causes Arm Fat In Females?

Many factors lead to greater amounts of arm fat in women. Here are some common reasons.

Sedentary Lifestyle

With everything at the tips of our fingertips, it’s never been easier to live a sedentary lifestyle. Sedentary means you spend more time sitting or lying down than moving. This is especially true if you work at a desk job or work remotely on your laptop most hours of the day. 

Unfortunately, inactivity can lead to weight gain, especially if you consume excess calories throughout the day. Being more active in your daily life, even taking small breaks to go on walks, can help you maintain a healthy weight. Other tips include taking frequent stretch breaks throughout the day to increase movement. 

Excessive Alcohol Consumption

The extra calories in most alcoholic beverages can lead to weight gain. Drinking a lot of alcohol can lead to having to deal with a hangover the next day. This can leave you less motivated to get in a session at the gym or go on your morning run. By limiting your alcohol intake, you’ll feel more refreshed in your day-to-day life and be able to reach your weight loss goals easier.


Research[7] suggests that some people may be more prone to being overweight based on their genetics. There are also a lot of environmental factors that play into obesity, and the role between various genes and these factors is still largely misunderstood. If you think genetics may be contributing to your weight, we recommend talking to your healthcare provider. 

Hormonal Imbalances

As a woman, your hormones can play an important role in not only your weight but your overall health. One type of hormone imbalance is called hypothyroidism,[8] a condition where your thyroid levels are lower than normal. This causes your metabolism to slow down, which could lead to weight gain. Getting your hormones checked by your primary care provider can give you a better insight into whether or not you have a hormonal imbalance. 

Aging & Muscle Loss

As we get older, we tend to lose muscle mass. Studies suggest body fat[9] slowly increases after age 30. While you can’t change your age, you can implement a healthy lifestyle into your daily life to help you maintain a healthy weight.

Lifestyle factors such as your diet and daily activity are great examples of things you have more control over regarding maintaining a healthy weight. If you feel like you have lost muscle due to aging, exercise may be a good option.

More Tips You Can Follow To Reduce Your Arm Fat Quickly

how to lose arm fat for females
There are many ways to reduce arm fat. Photo: Marina Demeshko/Shutterstock

Now that you know some of the main contributors to weight gain, we will share some additional tips about how to reduce arm fat for ladies. 

Healthy Diet

On average, women should be consuming around 2,000 calories per day. This does not account for calories burned through physical activity, such as running. Not consuming enough calories can lead to unhealthy eating habits, such as binge eating late at night or developing a negative body image towards yourself. By focusing on incorporating a balanced diet, you can make sure your body is getting the nutrition it needs.

Quality Sleep 

There’s nothing worse than getting a bad night’s sleep. You wake up feeling groggy, cranky, and low on energy. Not only does poor sleep make you feel unable to function as a normal human, but it can also lead to weight gain.[10] 

This is one of the reasons why creating a bedtime routine can have such an impact on your overall health and well-being. Your bedtime routine will be individualized based on your needs, but here are a few tips:

  • Stick to a scheduled time.
  • Read a few pages of your favorite book. 
  • Try a guided sleep meditation.
  • Avoid using electronics.

By creating a healthy bedtime routine, you can go to bed feeling more relaxed and wake up feeling more refreshed for your day. All of this can potentially help you avoid gaining weight due to poor sleep quality.

Try Intermittent Fasting

Intermittent fasting has become a rather popular concept in recent years. A study published in the New England Journal of Medicine[11] suggests intermittent fasting can not only help you lose weight fast but can also help prevent certain diseases such as cancer and obesity. So, this could be used alongside exercise as an effective way of reducing arm fat.

There are multiple fasting approaches. A common one is 16/8 fasting where you eat during an eight-hour period and fast for the remaining 16 hours. However, it’s important to discuss with your healthcare provider before fasting, especially if you currently take prescription medications. 

Find Your Inner Zen

In a world full of constant distractions and seemingly endless tasks to complete, it’s easy to become stressed. High-stress levels increase the hormone cortisol, which can cause your blood sugar to increase. Chronic stress[12] can lead to weight gain, which is one of the reasons why stress management is so important. 

To counter stress, finding your inner zen can be an effective approach. You can try finding moments to be mindful, such as thinking of three things you’re grateful for before reaching for your phone in the morning. Alternatively, meditate for five minutes a day, practice deep breathing techniques, keep a journal, and move your body in easy and comfortable ways such as stretching or yin yoga class.

Fat-Burning Supplements

Fat-burning supplements are meant to help reduce body fat and boost metabolism, which can help aid in weight loss. Remember, these supplements are made to help with overall weight loss rather than targeting one specific area, such as extra arm fat. Therefore, the results that you see from taking these supplements may differ from your expectations due to individual factors.

These fat burners should be used alongside a healthy diet and exercise routine. It’s important to talk to your healthcare provider before taking any supplements, as they may not mix well with certain medications.  

Final Thoughts

You can reduce arm fat as a part of losing your whole body’s overall fat content. Unfortunately, there isn’t a simple solution when it comes to just losing arm fat. However, there are a lot of lifestyle choices you can implement that can have a massive impact not only on your body weight but also on your overall health. 

Running or jogging with cardio exercises and lifting weights at the gym are just a few ways to help reduce arm fat. It’s important to combine it with other things, like ensuring you eat a healthy diet, get enough sleep at night, and manage your daily stress levels. 

By implementing a more holistic approach to weight loss, you can make choices that will keep you healthier for the long run and inspire others to do the same.

Frequently Asked Questions

What burns the most arm fat?

Physical activity combined with a balanced, healthy diet is the most effective and long-lasting way to reduce fat in your body, including arm fat

How do you lose arm fat in 7 days?

You cannot lose arm fat in seven days. It usually takes 3-4 weeks minimum to see results with consistent exercise and dietary improvements.

How to lose arm fat without gaining muscle?

If you don’t want to gain muscle through strength training, try cardio, such as running.

Will my arms get smaller if I lose weight?

Yes and no. Everyone’s body is different. You may notice weight loss more in areas other than your arms.

Does walking reduce arm fat?

While walking is a great type of physical activity, other lifestyle choices, such as your diet, should be considered to lose fat holistically and healthily.


  1. Ramin Kordi, Dehghani, S., Pardis Noormohammadpour, Rostami, M. and Mohammad Ali Mansournia (2015). Effect of Abdominal Resistance Exercise on Abdominal Subcutaneous Fat of Obese Women: A Randomized Controlled Trial Using Ultrasound Imaging Assessments. Journal of Manipulative and Physiological Therapeutics, [online] 38(3), pp.203–209. doi:
  2. CDC (2023). Physical Activity for a Healthy Weight . [online] Centers for Disease Control and Prevention. Available at:
  3. Wewege, M.A., Desai, I., Honey, C., Coorie, B., Jones, M.D., Clifford, B.K., Leake, H.B. and Hagstrom, A.D. (2021). The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Medicine, [online] 52(2), pp.287–300. doi:
  4. Bernstein, A.M. (2014). Yoga in the Management of Overweight and Obesity – Adam M. Bernstein, Judi Bar, Jane Pernotto Ehrman, Mladen Golubic, Michael F. Roizen, 2014. [online] American Journal of Lifestyle Medicine. Available at:
  5. Syazwani Airin, A. Linoby, Zaki, M., Baki, H., Hanifa Sariman, Esham, B., Mohd and Muhamad Noor Mohamed (2014). The Effects of High-Intensity Interval Training and Continuous Training on Weight Loss and Body Composition in Overweight Females. [online] Available at:
  6. King, J.A., Wasse, L.K. and Stensel, D.J. (2011). The Acute Effects of Swimming on Appetite, Food Intake, and Plasma Acylated Ghrelin. Journal of Obesity, [online] 2011, pp.1–8. doi:
  7. Anon, (2023). Behavior, environment, and genetic factors all have a role in causing people to be overweight and obese. [online] Available at:
  8. Mónica Ríos-Prego, Anibarro, L. and Paula Sánchez Sobrino (2019). Relationship between thyroid dysfunction and body weight: a not so evident paradigm. International Journal of General Medicine, [online] Volume 12, pp.299–304. doi:
  9. (2017). Aging changes in body shape: MedlinePlus Medical Encyclopedia. [online] Available at:,then%20begin%20to%20lose%20weight.
  10. Evangelia Papatriantafyllou, Dimitris Efthymiou, Evangelos Zoumbaneas, Codruța Alina Popescu and Εmilia Vassilopoulou (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, [online] 14(8), pp.1549–1549. doi:
  11. Rafael de Cabo and Mattson, M.P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine, [online] 381(26), pp.2541–2551. doi:
  12. Jackson, S.E., Kirschbaum, C. and Steptoe, A. (2017). Hair cortisol and adiposity in a population‐based sample of 2,527 men and women aged 54 to 87 years. Obesity, [online] 25(3), pp.539–544. doi:

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