How do I get rid of bat wings after 40?

Nikkiey explains that after 40, women lose muscle faster than in their 20s and 30s, skin elasticity changes, and fat tends to settle at the back of the arm. That is why the biggest mistake she sees is doing arm workouts several times a week while ignoring protein, undereating, or never being in a proper calorie deficit. The muscle stays hidden under body fat. She says visible arm definition for most women starts showing around 22-25% body fat or lower, and at 30-35% no amount of triceps work will show definition. In her words, nutrition is king, exercise is queen.

On loose skin, Nikkiey says genetics is only partly the story. Building muscle underneath gives your skin something to hold on to, so the arm looks tighter. You won't get bulky either; she points out that declining testosterone makes muscle harder to build after 40, not easier. She also notes that women respond differently, so some need more strength work and others need to change how they eat. If your arms haven't changed, it's the plan, not you.