Guide to Building Muscle After 40
By Marnie Kunz,
NASM-certified trainer, USATF- and RRCA-certified running coach
Building muscle after 40 may seem challenging, but there are ways you can do it to improve your lean muscle mass and ward off injuries. Although we lose muscle as we age, strength training is the best way to slow down this muscle loss. As a trainer over 40, I have done a lot of research - and experimenting - on aging, strength training, and building muscles. I’m sharing this guide to building muscle after 40 to help you get stronger and improve your quality of life.
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Muscles help us do everything in daily life, from walking, eating, and working to living independently as we age. Muscles also improve balance and coordination and help prevent injuries. Strength training is the best way to build lean muscle tissue at any age. This guide to building muscle after 40 will go over the benefits of strength training over 40 and offer tips and exercises you can do to get stronger.
Strength training is one of the best ways to help increase your healthspan, which is the number of years you live in a healthy state, free of chronic diseases and conditions that often come with age.
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Muscle Loss and Aging
Muscle loss happens naturally with age, but strength training can combat this by building muscle after 40. After age 30, our bodies start losing muscle each decade, with the fastest rate of muscle loss hitting after age 60.
According to researchers, muscle mass decreases approximately 3 to 8 percent per decade after age 30, and the rate of decline is even higher after age 60. To put this in terms of pounds, adults who don’t strength train can lose 4 to 6 pounds of muscle per decade, according to Harvard Health. This means by the time you’re 50, if you have not done regular strength training, you could lose over 15 pounds of muscle.
Muscle loss often comes with increased fat tissue, balance, and coordination problems, leading to falls and injuries and decreased ability to perform daily activities well. Strength training can help slow down and even reverse some muscle loss, which is especially helpful for people over 40.
Benefits of Strength Training Over 40
Strength training offers many benefits, which become more pronounced over time. Resistance training can help combat many common diseases and conditions that occur with age. Here are some of the benefits of strength training for people over 40:
Increased lean muscle tissue. Weightlifting helps combat the natural loss of muscle that happens with age. This muscle loss can lead to serious problems, including sarcopenia, which is a condition characterized by the loss of muscle strength and mass. Strength training helps prevent sarcopenia.
Less fat tissue. A healthy amount of muscle helps boost your metabolism and reduces your risk of building up excess fat tissue.
Healthy weight management. Regular resistance training helps keep your metabolism up, reducing your risk of obesity and weight gain.
Improved bone density. Strength training helps strengthen your bones. Aging causes a loss of bone density, leading to conditions like osteoporosis, which causes bones to become weak and brittle. Strength training can prevent osteoporosis.
Reduced risk of chronic conditions. Strength training can reduce your risk of chronic diseases such as heart disease, stroke, diabetes, and some forms of cancer.
Better balance and coordination. Strength training improves your balance and coordination, which can reduce your risk of falling and getting injured. This is especially important for older adults, who are at increased risk for falls.
Improved sports performance. Resistance training improves your movement patterns and helps stabilize your body for daily activities and sports performance.
Improved mental health. Strength training has been linked to better mental health. Regular resistance training can help reduce stress, anxiety, and depression, according to researchers.
Best Exercises for Building Muscle After 40
The best exercises for building muscle after 40 are resistance training exercises that strengthen your major muscle groups without putting too much stress on your joints. See your doctor to get full approval before beginning a weightlifting program. There are ways to modify these exercises by lowering your weight amount as needed.
Also, maintaining good form is essential for building muscle after 40. Our bodies can take longer to recover and get aggravated by past injuries as we age. If you’re a beginner, start with just your body weight and slowly progress to using dumbbells.
Most of the exercises on this list are compound exercises that target more than one muscle group to give you an efficient full-body workout. You can break up your workouts by body area - such as a lower body training day and an upper body and core training day, followed by a rest day. Or, do a full-body workout and give yourself at least a day to recover before doing any other strength training.
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Lower Body Exercises
Squats
Back Lunges
Side Lunges
Glute Bridges
Hip Thrusts
Deadlifts (Note: If you have back problems, skip the deadlifts)
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Upper Body Exercises
Push-Ups
Chest Press
Bent Over Rows
Overhead/Shoulder Press
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Core Exercises
Planks
Dead Bugs
Flutter Kicks
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Strength Training Tips for People Over 40
Try these tips for building muscle after 40 to help you boost your lean muscle mass and make the most of your workouts:
Train Consistently
When building muscle after 40, do at least two strength training sessions a week for the best results. You can do up to three full-body strength training sessions per week. If you divide your sessions based on muscle groups, you can do up to four or five strength training sessions.
Take Recovery Seriously
Recovery is essential for people over 40, so take at least one full rest day a week and do not lift weights targeting the same muscle groups two days in a row. Active recovery workouts will also help reduce your risk of injuries and allow you to enjoy the full rewards of your strength training. Low-intensity cardio workouts like walking, yoga, and pilates can help your body recover and prevent muscle tightness.
Build Gradually
Progressive overload is vital to help you prevent injuries and overtraining in your 40s and beyond. Progressive overload means slowly building your workout intensity to allow your body to adjust to the demands of training.
According to the National Academy of Sports Medicine, the Principle of Progression states that time, weight, or intensity increases should be kept within 10% or less each week to allow for a gradual adaptation while minimizing your risk of injury. So, if you are increasing your weight amount or number of reps, only add 10 percent more to your workouts from the week before.
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Eat plenty of protein.
Protein is the key to maximizing your muscle gains. According to the Academy of Nutrition and Dietetics, resistance training at least twice a week and consuming an adequate amount of high-quality sources of protein may help to slow or partially reverse the effects of natural, gradual sarcopenia (muscle loss that comes with age).
Some high-protein foods you can incorporate into your diet include:
Nuts
Eggs
Lentils
Lean meats and poultry
Beans
Seafood
Dairy products like Greek yogurt, cottage cheese, milk, and low-fat cheeses
Tofu
The National Academy of Sports Medicine recommends 4 to 2.0 grams of protein per kilogram of body weight (0.64 - 0.91 grams / lb.) for people who want to build muscle. This translates to 136.5 grams of protein a day for a 150-pound weightlifter.
FAQs
Is it possible to build muscle after 40?
Yes, it is possible to build muscle at any age. With some special attention for recovery and modifications for any injuries or conditions you may have, you can do a strength training program in your 40s, 50s, and beyond.
Is it too late to get ripped at 40?
No, it is not too late. You can build muscle and lose fat at 40 and older. Following a progressive training plan with smart recovery strategies is essential when building muscle after 40.
At what age can you no longer build muscle?
You can build muscle at any age. Studies show that people in their 70s and 80s can build muscle with strength training.
Need a professional training plan to help you build muscle? Head to our Runstreet Training Center, and I will gladly help you with a customized training plan. Get more training tips, deals, and inspiration with our Wellness Wednesday newsletter.
Happy lifting to you! 😊
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
