Behavioral

Upper Body Work

Rate your effort level (RPE) during upper body strength training

Back to Science Library

Scientific Basis

Progressive Overload - Upper Body (combats Sarcopenia)

Enhanced pushing/pulling strength, shoulder health, & functional capacity

Optimal Range / Target

2-3 sessions per week at RPE 7-8/10 (4-5 stars)

Upper body resistance training maintains muscle mass, bone density, and functional independence

Practical Application

10 evidence-backed ways to improve this metric

Push-ups (modified, standard, or elevated feet)

Dumbbell or barbell rows

Overhead press with dumbbells or resistance bands

Pull-ups or assisted pull-ups

Dips (bench or parallel bars)

Dumbbell chest press or flyes

Bicep curls and tricep extensions

Face pulls for shoulder health

TRX or suspension trainer exercises

Yoga flows with arm balances

Related Insights

18 articles on this topic

Fundamental Movement Patterns: Some Core Building Blocks (Push, Pull, Hinge, Squat, Rotation)

5 Min Read

Losing Fat, Not Muscle: The Protein Priority Principle

5 Min Read

Exercise Through the Ages: What Changes and What Doesn't

5 Min Read

Explore more metrics

Discover the full science library

Back to Science Library

Start tracking Upper Body Work today

Enhanced pushing/pulling strength, shoulder health, & functional capacity

Back to Library

FitJourney

Upper Body Work

Scientific Basis

Optimal Range / Target

Practical Application

Related Insights

Fitness Language Decoded: From Reps to RIR Without the Confusion

Sarcopenia: Why Your Future Self Needs You to Start Now

Cardio vs Strength: Why It's Not Actually a Competition

Fundamental Movement Patterns: Some Core Building Blocks (Push, Pull, Hinge, Squat, Rotation)

Losing Fat, Not Muscle: The Protein Priority Principle

Exercise Through the Ages: What Changes and What Doesn't

Start tracking Upper Body Work today

Upper Body Work

Scientific Basis

Optimal Range / Target

Practical Application

Related Insights

Fitness Language Decoded: From Reps to RIR Without the Confusion

Sarcopenia: Why Your Future Self Needs You to Start Now

Cardio vs Strength: Why It's Not Actually a Competition

Fundamental Movement Patterns: Some Core Building Blocks (Push, Pull, Hinge, Squat, Rotation)

Losing Fat, Not Muscle: The Protein Priority Principle

Exercise Through the Ages: What Changes and What Doesn't

Start tracking Upper Body Work today