{"id":949747,"date":"2026-11-02T10:16:30","date_gmt":"2026-11-02T10:16:30","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/949747\/"},"modified":"2026-11-02T10:16:30","modified_gmt":"2026-11-02T10:16:30","slug":"11-celebrities-who-have-built-impressively-strong-arms-after-40-and-the-exercises-they-swear-by","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/949747\/","title":{"rendered":"11 celebrities who have built impressively strong arms after 40 \u2013 and the exercises they swear by"},"content":{"rendered":"

From strong biceps<\/a> and triceps<\/a> to a powerful grip<\/a>, strong arms have become one of the most sought-after goals in the gym.<\/p>\n

But as these 11 celebrities show, training your arms isn\u2019t just about aesthetics. From dumbbell<\/a> training and bodyweight exercises<\/a> to resistance bands<\/a>, their workouts focus on building upper-body strength and maintaining muscle for the long term.<\/p>\n

Science backs up the importance of upper-body strength, too. One study<\/a> found that older women who completed 12 weeks of upper-body training improved their arm strength by 29% and their performance in everyday activities by 77%.<\/p>\n

Here, we take a closer look at the simple exercises and training methods these celebrities have incorporated into their routines \u2013 and the moves you can try in your next session.<\/p>\n

Jump to:Trinny Woodall, 62<\/a>Sara Davies, 42<\/a>Liz Earle, 63<\/a>Caroline Idiens, 54<\/a>Michelle Obama, 62<\/a>Mel C, 52<\/a>Jenni Falconer, 50<\/a>Jennifer Aniston, 57<\/a>Frida Redknapp, 43<\/a>Victoria Beckham, 52<\/a>Gemma Atkinson, 41<\/a>Frankie Bridge, 37<\/a>\"Image<\/p>\n

The beauty mogul and former WH<\/a> cover star<\/a> has regularly shared snippets of her fitness routine with her followers, from core moves<\/a> to quick bodyweight exercises<\/a>.<\/p>\n

Her PT, Nathalie Hayward, who has trained her since 2020, has also previously revealed<\/a> insights into her arm workouts. Trinny trains consistently five days a week, favouring supersets<\/a> and trisets alongside progressive overload<\/a> to continually challenge her muscles.<\/p>\n

They recently shared an at-home arm workout<\/a> that uses everyday kitchen staples as weights.<\/p>\n

\u2018You don\u2019t need an expensive gym membership or an intimidating set of weights<\/a> to get your blood pumping. Two water bottles (or even cans of chopped tomatoes) are all you need,\u2019 Trinny reassured viewers.<\/p>\n

MobilityCat-cow stretchQuadruped arm circlesPlank<\/a> to downward dogQuadruped thoracic extensionStrength<\/p>\n

Following the advice of a doctor who told her she was becoming \u2018pre-diabetic\u2019<\/a>, the entrepreneur lost three stone and started strength training to build muscle<\/a>.<\/p>\n

\u2018I started strength training<\/a> about a year ago, and I\u2019ve really got into it and can see a huge benefit in not only my strength but overall wellbeing,\u2019 she said on Instagram<\/a> while performing a 10-minute arm routine.<\/p>\n

\u2018Arms are an area I\u2019m definitely focusing on. Make sure you\u2019re doing this when you\u2019re warmed up… You also need to do all of your movements slow and controlled \u2013 and if it feels too easy then you need a heavier weight.\u2019<\/p>\n

Perform 10-12 reps of each exercise, with 30 seconds\u2019 rest between exercises. One round will take you 10 minutes; two rounds will take you 20 minutes.<\/p>\n

Narrow press \u00d7 12Alternating front raise \u00d7 10Single lateral raise<\/a> \u00d7 8Pulses \u00d7 10Single or double press \u00d7 10Upright row \u00d7 10\"liz<\/p>\n

Our October cover star<\/a> trains with fitness coach Michael Garry<\/a>.<\/p>\n

\u2018Every exercise we do does double or triple duty,\u2019 Garry explains, revealing the exercises taken from Liz\u2019s upper-body and conditioning workout.<\/p>\n

\u2018We focus on compound movements<\/a> which work several muscle groups at once, while supersets<\/a> (performing two moves back-to-back without rest) keep Liz moving rather than standing around between sets.\u2019<\/p>\n

They also rest for at least 45 seconds between every strength move, allowing Liz to recover properly before lifting again and meaning she can lift heavy in every set.<\/p>\n

Push-up \u2013 3 sets of 6-10 repsDumbbell hammer curl<\/a> \u2013 3 sets of 8-10 repsDumbbell front raise \u2013 3 sets of 8-10 repsTriceps dip<\/a> \u2013 3 sets of 6-10 reps\"Image<\/p>\n

The owner of the viral online coaching platform Caroline’s Circuits<\/a> and former WH<\/a> cover star<\/a> coaches around 6,500 midlife women to build muscle with daily 30-minute home strength workouts, often using quick finishers to add an extra burst of intensity.<\/p>\n

She shares her go-to five-minute arm finisher using 1.5kg dumbbells.<\/p>\n

\u2018Keep your elbows up,\u2019 she says. \u2018This is harder than it looks, especially after an upper-body session. Do 10 reps of each exercise back-to-back and repeat for two-three sets depending on your time.\u2019<\/p>\n

Single-arm shoulder pressHigh dumbbell curl (front raise)Lateral arm circlesHigh dumbbell curl (lateral raise)Elbow pulses<\/p>\n

Want to train like Liz Earle<\/a>?<\/p>\n

Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

\"lizMichelle Obama, 62\"michelle<\/p>\n

Michelle Obama\/\/Instagram<\/p>\n

According to Oprah.com<\/a>, this is the arm routine that gives the former first lady her signature powerful biceps and shoulders.<\/p>\n

\u2018Achieving defined arms is a holistic approach,\u2019 said Cornell McClellan, the PT who worked with the Obamas while they were in the White House. \u2018We also don\u2019t just focus on arms \u2013 building shoulders helps the arms appear more defined, too.\u2019<\/p>\n

Alternate hammer curls<\/a>Overhead triceps extensionContinuous-tension biceps curlConcentration biceps curlClose-grip triceps push-upAround-the-world shoulder flys<\/p>\n

However, even the GOAT has had to adapt her approach over time.<\/p>\n

\u2018Some of it is menopause, some of it is ageing,\u2019 she said to Vanity Fair<\/a> in 2022. \u2018I find that I cannot push myself as hard as I used to. That doesn’t work out for me. That when I tear a muscle or pull something and then I’m out. The recovery time is not the same.\u2019<\/p>\n

She has to choose when to increase the intensity and when to pull back.<\/p>\n

\u2018You wind up balancing between staying fit enough and being kind enough on your body to stay in the game,\u2019 she reflected.<\/p>\n

So now she prioritises long-term consistency over constantly striving to do more.<\/p>\n

\u2018I am still physically active, and my goal now, instead of having \u201cMichelle Obama arms\u201d, I just want to keep moving,\u2019 she explained.<\/p>\n

\"mel<\/p>\n

Jo Hale\/\/Getty Images<\/p>\n

While promoting her recent album, Mel C told<\/a> followers to \u2018prepare to sweat\u2019 \u2013 and as a fitness<\/a> devotee, it\u2019s advice she clearly takes seriously.<\/p>\n

The award-winning singer-songwriter told WH<\/a> she would ideally work out five days a week, with a sixth day for active recovery, but aims for at least three, even when she\u2019s travelling.<\/p>\n

\u2018I just know lifting heavy is going to make me feel good,\u2019 she said.<\/p>\n

The singer revealed that a 30-minute session often involves upper-body movements, such as a combined squat and dumbbell shoulder press (AKA thrusters) for efficiency, or maintaining a bridged position on the bench while performing single-arm dumbbell presses.<\/p>\n

She then finishes with some pull-ups, sometimes substituting them with a band-assisted variation<\/a>.<\/p>\n

Other workouts<\/a> have shown her performing lat raises and hanging leg raises.<\/p>\n

\"jenni<\/p>\n

Kate Green\/\/Instagram<\/p>\n

The presenter and host of The RunPod Run Club<\/a> podcast counts going to the gym as one of her favourite ways to stay active. As she told WH, her sessions typically last no longer than 45 minutes.<\/p>\n

\u2018I work out with a fab trainer, Izzy Lukec<\/a>, who keeps me on track with three workouts a week,\u2019 she said.<\/p>\n

Here\u2019s the upper-body workout she uses to build \u2018strong, lean arms\u2019.<\/p>\n

Rest for 60 seconds between sets, or 60-90 seconds for the last exercise.<\/p>\n

Seated dumbbell press \u2013 4 sets of 8-10 repsDumbbell lateral raise + front raise (superset) \u2013 4 sets of 12 repsBiceps curl \u2013 3 sets of 12 repsOverhead rope triceps extension + rope triceps pushdown (superset) \u2013 3 sets of 12-15 reps\"jennifer<\/p>\n

Jennifer Aniston is known for her dedication to fitness, having practised the Pvolve<\/a> method for five years<\/a> to build strength, improve mobility and maintain a consistent workout routine.<\/p>\n

Her trainer, Dani Coleman, has previously taken to Instagram<\/a> to share one of Jen\u2019s favourite arm exercises, along with demonstrations.<\/p>\n

Jen and Dani use a Pvolve P.Band<\/a> to perform the exercises \u2013 \u2018For arms, the P.Band is awesome,\u2019 Jennifer said on Instagram<\/a> \u2013 but a long resistance band<\/a> can be used as an alternative.<\/p>\n

\"jennifer<\/p>\n

Dani Coleman\/\/Instagram<\/p>\n

\"jennifer<\/p>\n

Dani Coleman\/\/Instagram<\/p>\n

\u2018This one is a favourite, strengthening your arms and abs while opening up the whole side of your body,\u2019 Coleman explained.<\/p>\n

Jennifer also recently revealed<\/a> that the triceps press<\/a> is one of her go-to exercises that she can incorporate into her daily routine.<\/p>\n

\u2018You can do this anywhere; you can do it while you\u2019re making coffee in the morning, you can do it while a truck is backing up, you can do it while you\u2019re watching TV which is when I do it, or if you\u2019re on a Zoom,\u2019 she explained.<\/p>\n

The exercise targets all three parts of your triceps at the back of your arms in isolation.<\/p>\n

\u2018As I got older, this decided to get larger, and less toned, so it\u2019s always a challenge, but it\u2019s really good for those muscles,\u2019 she noted.<\/p>\n

\"Image<\/p>\n

While the model and Frood World founder often shares her weighted gym workouts<\/a>, she\u2019s also a big fan of using resistance bands to create an effective upper-body session, as demonstrated on Instagram<\/a>.<\/p>\n

She performed a series of pushing and pulling movements targeting her shoulders, biceps, triceps and upper back.<\/p>\n

\u2018I like using lighter resistance for upper body, especially for the mobility and stability movements,\u2019 she explains. \u2018Having a few different band strengths is great so you can adjust depending on the exercise.\u2019<\/p>\n

Try 2-3 rounds or 10-15 reps of each, keeping everything slow and controlled.<\/p>\n

Single-arm banded triceps extensionSingle-arm banded biceps curlBanded shoulder flexionSingle-arm overhead banded triceps extensionBanded overhead shoulder pulse\"victoria<\/p>\n

Instagram<\/p>\n

Victoria Beckham has been training her arms regularly for years.<\/p>\n

In 2019, according to The Guardian<\/a>, she\u2019d get up between 5.30am and 6am \u2018[to] work out with a trainer \u2013 30 minutes legs, 30 minutes arms, toning and conditioning, then loads of planks<\/a> and that kind of thing for my core\u2019.<\/p>\n

She\u2019s also been a Tracy Anderson acolyte, once sharing a workout<\/a> that she\u2019d done programmed by the trainer.<\/p>\n

\u2018I asked her to create videos of my workout so you can follow them while you are at home. Today is arms!\u2019 she said.<\/p>\n

In 2023, she then revealed<\/a> that she\u2019d switched to strength training with Bobby Rich<\/a>, a performance coach and fitness consultant, after getting stuck with her fitness.<\/p>\n

\u2018[We] introduc[ed] structure and progression,\u2019 Bobby said. \u2018We did this by incorporating training cycles, or blocks of time that focus on different aspects of fitness (improving strength, endurance, etc) which would allow her to improve, peak, maintain, rest and repeat.\u2019<\/p>\n

She shared an image of herself doing single-arm snatches and triceps dips<\/a>, captioning the picture:<\/p>\n

\u2018I follow my training session which I vary day-to-day to focus on different areas of the body. Today I’m focusing on my upper-body strength, with a combination of resistance-band exercises.\u2019<\/p>\n

\"victoria<\/p>\n

Victoria Beckham\/\/Instagram<\/p>\n

Earlier this year, she also shared a clip<\/a> on Instagram of herself doing negative pull-ups.<\/p>\n

\"person<\/p>\n

Gemma Atkinson\/\/Instagram<\/p>\n

The three-time WH cover star is a huge advocate for strength training, particularly as we get older, and regularly shares workouts from her home gym.<\/p>\n

In her 40s, Gemma says her focus is less on aesthetics and more on staying strong and capable. \u2018That\u2019s always my aim with training. It\u2019s never, \u201cI need to fit into a certain size,\u201d it\u2019s \u201cHow can I remain strong?\u201d\u2019 she previously told WH. \u2018I want my body to be functional. I want to play with my kids and carry all the shopping bags of food out of the car.\u2019<\/p>\n

Her latest arm-focused session featured a mix of direct upper-body exercises and full-body moves:<\/p>\n

The combination works the biceps, shoulders, triceps and forearms, while the farmer\u2019s carry and wall balls also bring the core and lower body into the equation \u2013 making it a useful example of Gemma\u2019s focus on functional strength rather than simply training for aesthetics.<\/p>\n

\"frankie<\/p>\n

@frankiebridge\/\/Instagram<\/p>\n

Lately, The Saturdays singer has been fitting her strength sessions<\/a> in early in the day.<\/p>\n

\u2018It\u2019s no secret that I\u2019m trying my best to work out in the mornings before work and the school run,\u2019 she said on Instagram<\/a>, sharing a clip of herself completing a workout including some upper-body movements:<\/p>\n

\"Headshot