15 Minute Arm Workout For Women Over 40!

Want strong, toned arms without spending hours at the gym? In this 15-minute workout, JJ Virgin walks you through her favorite upper-body push and pull exercises designed specifically for women over 40. These compound moves target your triceps, biceps, shoulders, and back while strengthening your core and improving posture.

You’ll learn:
– Why compound movements (not endless curls and tricep kickbacks) are the real secret to sculpted arms
– JJ Virgin's go-to upper body exercises: push-ups, tricep dips, overhead presses, bent-over rows, and upright rows
– How to modify every move to match your fitness level
– How to structure your sets and reps for strength, tone, or endurance
– The difference between push and pull circuits and how to combine them for maximum results

Whether you’re working out at home or in the gym, this short, effective arm workout builds lean muscle, boosts metabolism, and helps you age powerfully.

Try This Routine:
1. Push Circuit: Bench Push-Up, Tricep Dip, Overhead Press
2. Pull Circuit: Bent-Over Row, Assisted Pull-Up or Flexed Arm Hang, Upright Row
3. 2–4 sets per move, 8–12 reps each, 90 seconds rest between sets

Stronger arms. Better posture. More confidence.
Start today and don’t forget to join the JJ Virgin Lifestyle Community on Facebook for coaching, support, and motivation.

Ready to Age Powerfully?
Let’s Build Muscle, Boost Metabolism, and Fuel Resilience.

I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.

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Forget everything you think you know about weight loss, aging, and your body. For decades, we’ve been told that getting healthy means getting smaller – that shrinking your weight is the key to looking and feeling better as you age. But that mindset has led millions of women down the wrong path.

The truth is, it’s not about how much you weigh, it’s about what your weight is made of. And the secret to staying lean, strong, and energized at any age isn’t dieting – it’s building and maintaining muscle.

Here’s what you’ll find on this channel:
✅ Fuel with Protein – Learn why protein is the foundation of a lean, powerful body and the secret to reversing metabolic slowdown.
✅ Build Muscle for Longevity – Discover how to train for strength, build lean muscle, and transform your metabolism.
✅ Recover Smarter – Master the art of recovery, from optimizing sleep to reducing inflammation, so you can bounce back stronger.
✅ Body Composition, Not Just Weight Loss – Understand why it’s muscle, not just weight, that drives lasting health and vitality.

Start Here:
➡️ 7-Day Eat Protein First Challenge + A FREE Protein Calculator –
➡️ Ditch the Scale: The Essential Guide to Understanding Your Body Composition & Tracking Real Progress –
➡️ SHEatine™: The Smarter Way to Power Your Muscles, Brain, and Longevity –
➡️ Protein Cheat Sheet –
➡️ The Essential Supplement Guide for Women 40+: What to Take to be Stronger for Longer –

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I only recommend products and partners that align with my commitment to excellence. If you choose to make a purchase through one of my links, I may receive a small commission, but rest assured, I only share resources that I genuinely believe in.

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