How To Get Toned Arms When You’re Over 40

How to get toned arms when you're over 40Have you seen those women with toned arms and wished that yours looked like that. They must spend hours in the gym working on them, you don’t have that kind of time. But you’d sure love to feel sexy and beautiful in your sundress and sleeveless tops. I used to think all these things. 

If you think that you’re too old to get those toned arms you want, think no more ~ you’re not! Just like you’re never too old to stop learning, you’re never too old to stop changing how you want your body to look and feel. You’re never too old to gain more muscle and get the toned arms of your dreams.

Toned arms will make your dresses and sleeveless tops look better and feel better. You’ll feel sexy and ready to show off your arms instead of always wearing long sleeves and trying desperately to hide them. You’ll also benefit from the muscle since it will help you burn more calories and pick up heavier stuff!

Like a lot of women I looked pretty good in my 30’s but then family, life and the wrong mindset got me not taking real care of myself, which slowly made all my muscle gain go south, if you know what I mean. Who knew that at the age of 48 I would be able to regain all the muscle and more and look even better than I did at 30?

It was actually quite a surprise to me. SO, I’m here to tell you that YOU can do this too! So, get off the couch and let’s go!

#1 To get toned arms over 40 you really need to stop doing all cardio

I see so many women who constantly are doing cardio. Zumba, running, cycling, jazzercise, whatever. And that’s all they do. And they’ve been doing it for years and years, or sporadically on and off.

The problem ~ your body has most likely adapted to you doing all that cardio, so you’re not burning the calories you think that you are and your body hasn’t changed in months or even years.

I used to go to the Y and see the same people month after month on the treadmill, bicycles, and ellipticals. They looked the same each week, each month, after a year. As did I before I learned HOW to workout.

Now that I’ve learned, I’m here to pass that on to you! I did not get toned arms going to the gym doing the same routine over and over. I got them when I did a program from a world class trainer who planned it out day by day. Newsflash! It wasn’t all cardio.

So, here’s what you need to do. STOP doing cardio 5-7 days a week and decide to start lifting weights.

#2 To get toned arms over 40 you have to lift weights and don’t be afraid of heavy

When you lift weight you’ll lose weight and inches and build muscle. Muscle burns fat and calories and that’s what you want! I do strength training exercises more days than I do cardio. So, for me I do weight training 3 days a week and cardio 1-2. I also do yoga or a stretch day.

I know that a lot of women are scared of lifting weights because they think they’ll bulk up. But we don’t have all that testosterone like men, so you’re not going to get big and bulky. If you’ve seen my pictures you’ll see I’m not big and bulky and I lift from 5-30 lbs depending on the exercise.

So don’t be afraid to go heavier once your starting point feels too light. If you start with 5 lbs for bicep curls, don’t use those forever. Up the weights after a week or 2 if they’re feeling light. When the last 3 reps are hard with that weight you know it’s the right weight, if you could do 20 more reps, it’s too light.

If you need some help figuring out WHAT to do – then I highly recommend starting with the 21 day fix. WHY??? Because you just follow the program schedule, stand in front of your TV and do what Autumn tells you – THAT is how I got and keep my toned arms.

#3 To get toned arms you have to show up consistently 4EVER as long as you have breath in your body

You have to lose the excuses ~ I’m too tired, I’m too busy, my kids need me, I can’t, I don’t know how, I don’t have a buddy, I’m too old, I’m too young, I…….I……but…….but…….

Just SHOW UP for 30 mins a day for YOU! The kids will be fine for 30 mins without you, the hubs will be fine, the world will not collapse, and I promise you that you’ll feel amazing when you’re done and especially when you start seeing results. And the energy you’ll feel ~ oh my gosh! You’ll have more to give to everyone else because you have given to yourself. 

So what does this mean ~ consistently? How about once or twice a week, every week, is that consistent? 


You have to show up at least 5 days a week for 30 mins everyday 4EVER! If you mark each day on your calendar that you workout and at the end of the month you have way more days marked than not, then that was a great month. THAT is your goal.

Look at it as a privilege that not everyone gets, and be grateful that you can workout. Make the time for you now ~ and enjoy those sculpted toned arms for many years to come!

If this has been helpful and you know that someone else could use this information please SHARE IT and PIN IT! And don’t forget to leave me a comment below!!! I LOVE to hear from you AND I’d love to hear WHAT I could help you with in the future!! 

As Always ~ Remember 

Eat Clean ~ Stay Lean