To build muscle in your 40s can feel like a challenge, but it’s absolutely possible. As we age, our bodies naturally lose muscle mass, a process known as sarcopenia. This begins around our 30s and accelerates in our 40s and beyond. But that doesn’t mean you’re destined to become weaker. In fact, with the right approach, you can get stronger, more muscular, and healthier in your 40s than ever before.
It’s all about making smart choices in your workout routine, nutrition, and recovery. Your body might not respond as quickly as it did in your 20s, but with consistency and a few key strategies, building muscle is not only achievable but can also improve your overall quality of life.
In this article, we’ll explore four essential tips that can help you gain muscle mass in your 40s while keeping you feeling energised and healthy.
Table of Contents
4 Tips to Build Muscle in Your 40s
1. Prioritise Strength Training
Strength training is the cornerstone of muscle growth at any age, but it becomes particularly important as you age.
- Resistance training is essential: Lifting weights or using resistance bands causes microtears in your muscle fibres. As they heal, they grow back stronger. This process is the primary driver of muscle growth.
- Focus on compound movements: Exercises like squats, deadlifts, bench presses, and rows work multiple muscle groups at once, maximising the muscle-building stimulus. These movements are time-efficient and give the best “bang for your buck”.
- Train with progressive overload: To keep building muscle, you need to gradually increase the weight or resistance. This principle, known as progressive overload, ensures that your muscles continue to adapt and grow.
- Pay attention to form and mobility: In your 40s, it’s crucial to avoid injury. Make sure you’re performing exercises with proper form and incorporating mobility work into your routine. Tight muscles and joints can lead to strain or injury, derailing your progress.
Research backs this up. A 2017 study published in Sports Medicine found that older adults can increase muscle mass and strength by regularly engaging in resistance training. The key is consistency and progressively challenging your muscles (Fragala et al., 2017).
2. Get Enough Protein
Protein is the building block of muscle, and getting enough in your diet is essential for muscle repair and growth.
- Aim for a high protein intake: Most experts recommend consuming 1.6 to 2.2 grams of protein per kilogram of body weight daily for muscle growth. So, if you weigh 75 kg, you’d need between 120 to 165 grams of protein a day.
- Spread your protein intake throughout the day: Your body can only process a limited amount of protein at a time. Aim to include protein-rich foods in every meal and snack to ensure a steady supply of amino acids, which are essential for muscle repair.
- Choose high-quality protein sources: Foods like lean meats, fish, eggs, dairy products, and plant-based options such as lentils, beans, and tofu are great sources of protein.
- Consider supplements: If you struggle to meet your protein needs through food alone, a whey or plant-based protein powder can be a convenient option.
According to a study from The American Journal of Clinical Nutrition, older adults require more dietary protein to maintain and build muscle compared to younger individuals. This is because the body’s ability to process protein declines with age, making it harder to maintain muscle mass (Moore et al., 2015).
5 Benefits of Consuming Protein Before Bed
3. Prioritise Recovery and Sleep
Recovery is just as important as the workouts themselves when it comes to building muscle, particularly as you age.
- Allow adequate rest between workouts: Your muscles need time to repair and grow. If you’re lifting weights intensely, give yourself at least 48 hours before targeting the same muscle group again. Training too often without proper rest can lead to overtraining, which impairs recovery and increases the risk of injury.
- Quality sleep is crucial: Sleep is when your body does most of its repairing, including muscle repair. Aim for 7 to 9 hours of good quality sleep each night. Poor sleep has been shown to decrease protein synthesis and impair muscle recovery, making it harder to build muscle.
- Incorporate active recovery: Light activities like walking, swimming, or yoga can promote blood flow and help flush out metabolic waste, speeding up the recovery process without putting too much stress on your muscles.
- Consider massage or foam rolling: These techniques can help relieve muscle tightness and improve mobility, which is especially important as you get older.
A study in Sports Medicine highlighted the importance of sleep for recovery and performance in athletes. The researchers found that sleep deprivation negatively affects muscle recovery and growth, meaning that a lack of rest can significantly hinder your progress in the gym (Dattilo et al., 2011).
4. Adapt Your Workouts to Your Age
Training in your 40s doesn’t mean you have to slow down, but you do need to be smart about how you approach exercise.
- Increase warm-up and cool-down time: Warming up properly becomes more important as we age because our muscles and joints aren’t as limber as they used to be. Spend at least 10 minutes warming up before any workout to get your muscles ready for action. Cooling down with stretches helps prevent muscle soreness and tightness.
- Focus on joint-friendly exercises: Your joints might be more susceptible to wear and tear in your 40s. Instead of high-impact activities like jumping or heavy Olympic lifting, focus on low-impact exercises like swimming, cycling, or resistance machines that protect your joints while still offering muscle-building benefits.
- Mix in some cardiovascular exercise: While strength training is crucial for building muscle, cardio helps improve overall fitness, heart health, and endurance. Include 2–3 sessions of moderate-intensity cardio, such as brisk walking or cycling, per week.
- Don’t shy away from intensity: Although you should be mindful of recovery and joint health, don’t be afraid to challenge yourself. High-intensity interval training (HIIT) or heavy lifting sessions can still be part of your routine, as long as they are balanced with recovery time.
A 2018 review published in Frontiers in Physiology stressed the importance of adapting training volume and intensity for older adults. The study suggests that individuals over 40 can still achieve significant muscle growth, but with longer recovery times and adjusted training intensity to avoid overuse injuries (Grgic et al., 2018).
Conclusion
Building muscle in your 40s is not only possible but also a highly rewarding endeavour that can improve your strength, health, and overall well-being. By focusing on strength training, ensuring adequate protein intake, prioritising recovery, and adjusting your workouts to meet your body’s changing needs, you can continue to build muscle and stay fit well into your later years.
Remember, it’s all about consistency and patience. The changes might not happen overnight, but with the right mindset and approach, you’ll see gradual improvements that will enhance both your physical and mental health. Don’t let age be a barrier—embrace the journey of building a stronger you in your 40s and beyond.
Key Takeaways Table
| Key Point | Details |
|---|---|
| Strength Training | Focus on resistance training, compound movements, progressive overload, and maintaining proper form. |
| Protein Intake | Aim for 1.6-2.2g of protein per kg of body weight, spread across meals, with a mix of quality sources. |
| Prioritise Recovery & Sleep | Ensure adequate rest between workouts, prioritise 7-9 hours of sleep, and include active recovery. |
| Adapt Your Workouts to Your Age | Warm up thoroughly, focus on joint-friendly and low-impact exercises, mix in cardio, and adjust intensity. |
References
Dattilo, M., Antunes, H.K.M., Medeiros, A. et al. (2011). Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Sports Medicine, 41(4), pp. 259–267.
Fragala, M.S., Cadore, E.L., Dorgo, S., et al. (2017). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Sports Medicine, 47(11), pp. 2055–2063.
Grgic, J., Schoenfeld, B.J., Skrepnik, M., et al. (2018). Effects of resistance training on muscle strength, hypertrophy, and muscle power in older adults: A systematic review and meta-analysis. Frontiers in Physiology, 9, 973.
Moore, D.R., Churchward-Venne, T.A., Witard, O.C., et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The American Journal of Clinical Nutrition, 102(5), pp. 1253–1259.
