Building muscle after 40: how to build muscle mass as you age

Wisdom comes with age, they say, which is why reaching your 40th birthday is a major milestone. While your wisdom grows, your athletic performance seems to decline as you get older. Building muscle after 40 is a significant challenge for many. Fortunately, it’s not impossible! In this blog, we’ll explain how you can build muscle after 40.

Why does building muscle become more difficult after 40?

What once seemed easy—gaining muscle—now feels much harder once you pass 40. But why is building muscle after 40 so much more difficult?

As you age, your body undergoes several changes that can make muscle growth more challenging. One of the key factors is the decrease in muscle mass, also known as sarcopenia. This process begins around the age of 30 and accelerates after 40, with a loss of about 1% of muscle mass each year.

Additionally, hormonal changes play a major role. Levels of anabolic hormones, such as testosterone and growth hormone, decrease, making it harder to build and maintain muscle (source).

These changes not only affect muscle growth. You’ll also notice that losing weight becomes more difficult as your metabolism slows down. In this article, we share our tips for effective weight loss at an older age.

How to build muscle after 40

Don’t be discouraged. Even after 40, you can build muscle, though it may not be as easy as it once was. It’s important to focus on the following pillars:

• Strength training for older adults
• Diet
• Recovery and rest

Strength training

Strength training is essential for muscle building at any age, but especially after 40. Focus on progressive overload, meaning gradually increasing the weight or intensity of your exercises. Compound exercises such as squats, deadlifts, and bench presses are effective as they engage multiple muscle groups simultaneously. However, keep in mind that your recovery capacity has diminished. Adjust your workouts accordingly and choose a training schedule with sufficient rest days. For example, train 3 or 4 times a week, with a rest day between each workout.

You can consider a 4-day split routine for mass or a full-body routine for muscle building.

How often should you train per week?

Want to maintain muscle mass later in life? This can be achieved with just 2 training sessions per week, where you target all muscle groups in each workout. Want to stimulate muscle growth? Then you can train 3 times or more, making sure to allow for adequate rest.

The number of repetitions per set may be higher than what you’re used to. As you age, your body responds better to higher repetitions, around 12 to 20 reps per set. This also helps prevent injuries and overuse.

Nutrition: enough protein for muscle growth after 40

Proteins play an important role in the recovery and building of muscle mass. When you engage in strength training, your daily protein requirement increases. Take a critical look at your old diet and adjust it to meet your personal needs. Aim for 1.8 to 2.2 grams of protein per kilogram of body weight. Good protein sources include lean meat, fish, eggs, cottage cheese, and plant-based options such as nuts, beans, and lentils. You can also use a protein powder to meet your required protein intake.

In addition to proteins, it’s important to get healthy fats and carbohydrates. Focus on complex carbohydrates, such as those found in oatmeal, whole wheat bread, and brown rice. Healthy fats can be obtained from foods like fatty fish, eggs, avocado, and nuts.

And, of course, don’t forget to eat enough vegetables and fruits. They contain many vitamins and minerals, all of which are involved in physiological processes in your body, such as muscle function and protein synthesis. These nutrients also contribute to building muscle mass after 40.

Recovery and rest

In addition to healthy eating and weight training, other lifestyle factors are important for stimulating muscle growth. Recovery is just as crucial as the training itself. Make sure you get enough sleep—at least 7-8 hours per night—so your body has the chance to recover and grow. Stick to a consistent routine by going to bed and waking up at the same time each day.

Stress management through meditation, yoga, or other relaxation techniques can also contribute to better overall health and recovery.

Additionally, it’s wise to quit smoking and moderate alcohol consumption, as these are stressors on your body that can hinder your results.

Supplement use after 40

There are no miracle remedies that will help you build muscle after 40 without putting in any effort. However, there are various supplements that can help you achieve the best results. Supplements that can be valuable additions after 40 include protein powder and creatine.

We explained above that your body needs extra protein if you want to build muscle mass. Protein powder can help you meet your daily protein intake. The main advantage of protein shakes is convenience. Mix the powder in water, shake it, and you have a delicious protein-rich shake. Plus, the proteins from protein powder are easily absorbed by your body. Protein shakes for older adults can help you achieve muscle growth after your forties.

Creatine monohydrate is the most researched supplement, and its effectiveness has been proven many times. The main benefits of creatine use for older adults focus on preventing muscle loss. As you age, your muscle mass gradually decreases. The combination of strength training and creatine use can counteract muscle loss and even stimulate the building of more muscle mass, even after 40.

What are the benefits of strength training for older adults?

Strength training for older adults has various benefits in terms of health, physical performance, and mental well-being. Building muscle after 40 supports a healthy and fit life in the long term.

The benefits of a fit and toned body after 40 are enormous. Firstly, it improves your overall health and quality of life. Stronger muscles and a lower body fat percentage reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and osteoporosis.

In addition, a fit body provides more energy and vitality in daily life. You feel younger, are able to actively participate in different activities, and enjoy your free time more. The mental benefits should not be underestimated either; regular exercise and strength training can reduce stress, improve your mood, and even alleviate symptoms of depression.

Staying active is especially important for older adults

Physical activity for older adults is very important. As you’ve read in this article, your muscle mass decreases as you age, and your metabolism slows down. Are you not moving enough after 40? Then you're more likely to lose muscle and store more fat. Make sure to incorporate extra physical activity in the form of strength training and cardio. This doesn’t mean you need to start running four times a week. You can also move more in your daily life—consider going for a walk, riding your bike instead of driving, and taking the stairs instead of the elevator.

Regular physical activity helps maintain muscle mass and bone density, which aids in preventing sarcopenia and osteoporosis. Additionally, physical activity promotes cardiovascular health, lowers blood pressure, and reduces the risk of chronic diseases like type 2 diabetes and heart disease.

While building muscle after 40 may be more challenging, it’s far from impossible. With the right approach to strength training, nutrition, and recovery, you can maintain a strong and fit body even later in life. Start (or keep going) with strength training and ensure a protein-rich diet. Pay extra attention to recovery by taking more rest days and improving your sleep quality.