Building bigger arms usually means adding more exercises, more sets, or longer workouts. But Sober Fitness creator Jack Wiltshire says his best arm gains came from doing the exact opposite.
In a recent YouTube video, Wiltshire shared the simple five-minute routine that became the first “Fitness Daily” and eventually shaped his entire training philosophy. Rather than dedicating an hour to arm day once or twice a week, he committed to performing 100 curls per arm every day for 90 consecutive days, believing that consistency and frequency could outperform occasional marathon workouts.
Why Daily Arm Curls Worked Better Than Traditional Arm Days
Wiltshire’s idea came from noticing something that didn’t make sense.
“Maybe muscles that recover quickly don’t need longer workouts. Maybe they need more frequent workouts.”
After completing traditional arm workouts, he often felt fully recovered much sooner than expected. Unlike heavy leg training, which left his muscles needing several days to recover, his biceps and forearms rarely felt fatigued for long.
That observation led him to question whether smaller muscle groups should be trained differently. Instead of trying to exhaust them once or twice each week, he wondered if shorter, more frequent sessions would produce better results.
The Five-Minute Experiment That Changed Everything
Rather than adding another lengthy workout to his schedule, Wiltshire simplified the process.
“Every day I picked up a pair of dumbbells and refused to put them down until I’d completed 100 curls on each arm.”
The workout took only five minutes, making it much easier to stay consistent alongside compound lifts like squats, bench press, deadlifts, rows, and pull-ups.
He argues that almost anyone can find five spare minutes during the day, whether replacing time spent scrolling on a phone or waiting around between daily tasks.
What surprised him most wasn’t just the muscle growth, but how quickly the habit became automatic.
The Beginning of Fitness Dailies
The arm curl challenge eventually became something much bigger.
“This was the very first fitness daily I ever performed. It became the foundation for everything that followed.”
While working construction, Wiltshire completed his curls every morning before leaving for work. After several weeks, the routine required almost no motivation because it had become part of his daily schedule.
About one to two months into the 90-day challenge, he noticed his arms finally beginning to fill out his T-shirts. Just as importantly, the quick workout gave him an energy boost each morning, replacing sluggish starts with a noticeable increase in confidence and focus.
That experience inspired him to apply the same concept to other exercises, using shorter but more frequent sessions to improve technique, movement quality, and consistency.
How to Start the 90-Day Challenge
Wiltshire stresses that the workout is simple, but beginners should approach it carefully.
“Start light. Completing 100 curls per arm is surprisingly humbling.”
He recommends focusing on controlled repetitions instead of swinging the dumbbells. Maintaining constant tension throughout the set helps strengthen not only the biceps but also the forearms, grip, and connective tissue throughout the arms.
The routine can be completed before work, after a regular workout, during a warm-up, or whenever it best fits your schedule. The only rule is to avoid letting more than 24 hours pass without completing the workout during the 90-day commitment.
Consistency Can Beat Complexity
Wiltshire’s biggest takeaway isn’t that everyone should perform daily curls forever. Instead, his experience reinforced the value of making exercise so manageable that consistency becomes almost effortless.
For him, five minutes each day accomplished what longer arm workouts never did. More importantly, it became the foundation of a training philosophy centered on building sustainable habits rather than chasing perfect programs.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
