JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

How to Get Strong, Sculpted Arms in Just 15 Minutes a Day (For Women Over 40)

14 Jan 2026 · 1 min

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In this segment, fitness expert JJ Virgin explains that achieving toned arms is not about traditional isolation moves like triceps extensions or biceps curls. Instead, she emphasizes the importance of big, compound, metabolically demanding upper‑body pushing and pulling exercises that engage the triceps and biceps while also building overall strength. She promises to demonstrate her favorite push and pull movements that deliver the arm definition women over 40 are looking for, positioning these exercises as the most effective path to stronger, sculpted arms.

Everybody wants toned arms, and here's what might be a shocker for you. It is not about doing tricep extensions and bicep curls. You will rarely, if ever, see me do them. It's about doing big compound metabolically costly exercises that involve your triceps and biceps that make all the difference. So I'm gonna show you my favorite upper body pushing and upper body pulling exercises that will get you the toned arms you want and help you get stronger all over too.