In this episode, I’m breaking down the best upper body workouts for women over 40, with a full explanation of upper body pushing and pulling exercises to help you build muscle, increase strength, and create stronger, more defined arms.
You’ll learn proper form, exercise variations, and how to combine push and pull movements into a complete upper body strength training workout. Whether your goal is toned arms, stronger shoulders, back strength, muscle building, or healthy aging, this workout plan will help you train smarter and build functional strength after 40.
Chapters
00:31 – Bench Push Ups
02:39 – Tricep Dips
03:55 – Overhead Press
05:26 – Bent Over Row
06:42 – Pull Ups
09:07 – Upright Row
11:09 – Sample Workout
Welcome to JJ Virgin’s channel — where women over 40 learn how to build muscle, boost metabolism, balance hormones, and age powerfully.
JJ Virgin is a triple-board certified nutrition expert, Fitness Hall of Famer, and author helping women break free from dieting and focus on what actually works: protein, strength, and metabolic health. On this channel you’ll learn how to lose fat, support menopause, build muscle, and improve your energy and longevity using science-backed strategies.
FREE RESOURCES FROM JJ
SHEatine™ Guide — The smarter way to support muscle, brain, and longevity
🔥7-Day Eat Protein First Challenge |
🍏Eat Protein First Smoothie Guide |
🧠Creatine Guide |
🥩Protein Cheat Sheet |
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Thank you, it’s very helpful for me right now as I’m trying to strengthen my arms. Very well explained, perfect 🙂
I’m so glad it helped! 💙 Keep building strength consistently, you’ll be amazed how quickly those small wins add up.