Build Arm Definition at Home | 22-Min Strength Workout for Women Over 40

Let's talk about your arms!

Not in a "tank top season is coming" kind of way. In a "I want to feel strong and see some definition" kind of way.

This 22-minute workout is all arms — biceps, triceps, shoulders — designed specifically for women over 40 who are ready to build real strength. The kind that shows up in the mirror AND in how you move through daily life.

Here's the thing about arm strength that doesn't get talked about enough: it's functional. It's reaching up to grab something from a high shelf without straining. It's carrying bags from the car in one trip. It's pushing yourself up off the floor with ease. It's feeling capable and confident in your body — not just for how it looks, but for what it can do.

And yes, the definition comes too. When you build lean muscle and challenge yourself consistently, your arms change. You'll start to see shape and tone that wasn't there before. But it doesn't happen from doing a million reps with tiny weights. It happens by lifting heavier than you think you can and trusting the process.

For this workout, grab a range of dumbbells — light, medium, and heavy for you. We're going to move through exercises that target all the muscles in your arms, and you'll want options so you can go heavier where you're stronger and lighter where you need more control. If you're not sure what counts as "heavy for you," here's a hint: if the last two reps don't feel challenging, it's time to go up.

This workout is perfect if you're newer to strength training and want to focus specifically on building your upper body. But it's also a great option if you've been lifting for a while and want a dedicated arm day to really dial in and push your weights.

No complicated moves. No filler exercises. No fluff. Just 22 minutes of targeted work that actually works.

Your arms are capable of more than you think. Let's prove it.

Grab your weights, press play, and let's get to work.

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CHAPTERS:
0:00 Introduction
0:30 Alternating Hammer Curl to Shoulder Press
1:30 1-1-2 Bicep Curls
2:30 1-1-2 Bent Over Row
3:30 High Row
4:30 Straight Arm Tricep Kickbacks
5:30 Alternating Hammer Curl to Shoulder Press
6:30 1-1-2 Bicep Curls
7:30 1-1-2 Bent Over Row
8:30 High Row
9:30 Straight Arm Tricep Kickbacks
10:30 Angels
11:30 Y Raises
12:30 Alternating Frontal Raises
13:30 Alternating Lateral Raises
14:30 Chest Fly Skullcrusher
15:30 Angels
16:30 Y Raises
17:30 Alternating Frontal Raises
18:30 Alternating Lateral Raises
19:30 Chest Fly Skullcrusher

Let me know what your favourite exercise is below!
Thanks for being here!
Christine :)