20-Minute Upper Body Strength Workout for Women Over 40



If you want to hit every muscle in your upper body, in under 20-minutes, then you are going to love this workout!

This quick workout will increase your upper body strength using tri-sets. During each tri-set I focus on the same muscle group for the entire series – meaning you really get to isolate and fatigue the individual muscles of the upper body. And this translates to bigger results for you!

You are going to love it!

Tools: a pair of moderate and light

2 x 45sec
Wide row
Bicep curls
Prone lat pulldowns

2 x 45sec
Chest press
Skullcrushers
Chest fly

3 x 30sec
Side to front lateral raises
Tricep kickbacks
Shoulder presses

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”

“12-Min Quick & Easy After Workout Stretches”

“26-Min Knee-Friendly Cardio”

“40-Min Strength Workout to Build Your Muscles & Your Bones”

“18-Min Stretching & Mobility Workout for the Over 40 Body”

“How to Create a Workout Plan for Home”

“40-Min Inner & Outer Thigh Workout”

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31 Responses

  1. ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  2. Another great workout thanks

  3. Carolyn Higa says:

    I really enjoyed this workout because of your attention to detail. I need someone to tell me how my body should be positioned with strength work. Effective in a short amount of time.

  4. Louisa Cowie says:

    Yep I admit, I was talking back because my arms were more then screaming…didn't help that I went with 15's instead of 12's in the beginning exercises 😛 Thank you as always PJ and I look forward to the next workout!!!

  5. pooja gujral says:

    You are just amazing. I have become stronger & more toned just by following your videos. I have weak knead but with your coaching & guidance I have been able to up my level of fitness . Thank you PJ. ( I am also Pj-Pooja)

  6. Kim Griffin says:

    LOL I did responed to you, it was taking a little longer to get off the floor;) Subscribed indeed:)

  7. Loving the shorter videos, thanks PJ! I’m coming back to strength workouts after having Covid and this will be a great repeater for me to see progress 😍

  8. Joyrobin says:

    Great quick workout! I have to go into the office most days. Everyone else is remote except myself. 🙄

  9. Thanku lots!Great workout for my upper back…good for bones and osteopenia…my upper back gets very tired while meditating…maybe because we are getting older? I DO LOTS OF WOROUTS THROUGHOUT THE DAY!!!

  10. Marilet Z says:

    I gave you my sniffly, coughing body, & you gave me back a stronger-armed woman 😄! Glad I did this — thank you PJ, from one of your YouTube + Patreon peeps in Oregon 🌲🇺🇸💪🏽💪🏽

  11. Thank you once again, PJ. I hope you are well. 🌹

  12. Great workout! Upper body is going to be sore tomorrow 💪🏼

    Btw….I always talk to you during our workouts. My LH is always poking his head out to see who I’m talking to 😆

  13. shapeurmind says:

    Paired this one with the HIIT you posted a few days ago. May I say whoa?! Love your workouts PJ!

  14. Great workout PJ! I am definitely feeling my upper body! I like that you keep it simple, basic, and effective. It's easy to follow and keep good form without having to figure out a bunch of complicated choreography 🙂

  15. Tabitha says:

    You know what I love about what you're doing, PJ? You're creating short, sweet and to the point workouts that are easy to fit into a day. Thank you.

  16. Balletpro1 says:

    Loved this!!!! Thanks, PJ Did most of it on the bosu for increased stability training!!!! Always, Melanie

  17. I talk to you alot during a cardio workout and alot of times they are explicit 🥵😂

  18. Love this workout. Short and to the point. Thanks so much!!💪🏻💕

  19. Great workout PJ! Thank you.

  20. M encantan tus entrenamientos, lo único q t entiendo muy poquito… jjjjjjaaaa, felicidades desde España 🇪🇦

  21. Becky Tanner says:

    Thanks! I always appreciate what I learn from you! Great workout❤️. And… I totally talked back😂. Have a great day.

  22. Loved this wicked upper body workout pj my arms and shoulders are burning 🔥 💪

  23. Perfect for today. Thank you

  24. Rebecca Cass says:

    Loved it. Used my heavier weights. Hard but made it! Thx PJ

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