How often should women over 40 train arms?

Across her videos, Nikkiey gives slightly different numbers that point to the same idea. In her bat wings nutrition and triceps video, she says arms should be trained two to three times per week as part of a full body or upper body split. In her two-exercise bat wings video, she says working arms one to two times a week with real intensity beats light arm work every day, and that two to three workouts a week overall is enough. The common thread is a few hard, well-recovered sessions, not more frequency.

Frequency is only part of it. Nikkiey explains that bat wings come from a mix of upper arm body fat, lost triceps muscle and changes in skin elasticity, and arm exercises alone cannot fix all three. The biggest mistake she sees is women doing arm workouts multiple times a week while under-eating, not tracking protein or not being in a proper calorie deficit, so the muscle never gets revealed. A tip from her pro bodybuilding days: consistency beats intensity. Showing up week after week, training progressively and fueling properly is what changes your arms, not random hard workouts. If your arms have not changed, the problem has likely been the plan, not your effort.