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Can You Build Muscle After 40? Everything You Need To Know!

Learn how muscle building after 40 is not only possible but also achievable with the right strategies and mindset!
Nov 6, 2023


Hey! I got a message through Instagram recently from a follower who wanted to know more about building muscle and general fitness after turning 40 years old.

There's a definitely a few myths floating around regarding this topic, and my followers question is a question I'm sure a lot of people have, so today we're going to take a look at everything you'll need to know about the subject.

Let's get started!

The Myth and Reality of Building Muscle After 40

Before we get into it, let's clear the air about one thing. You can build muscle after 40! Your body is not on a strict timer that rings an alarm once you hit 40, causing all growth to halt.


Nope, that's not how it works. So, if anyone ever tries to tell you differently, flash them your soon-to-be fabulous muscles and move on!

How Age Affects Muscle Mass

It's undeniable that age plays a role in muscle mass. As we gracefully age, there's a natural tendency to lose muscle mass, a phenomenon often referred to as age-related muscle loss.

But here's the good news: while the rate of your muscle's growth might slightly decelerate, it never stops altogether. Our bodies are resilient and ever-adaptive, and with the right strategies in place, muscle growth is absolutely achievable.

The Science Behind Building Muscle at Any Age

The growth of muscles, also known as hypertrophy, isn't some mysterious process reserved for those in their youthful prime. At the heart of it, building muscle involves a cycle of muscle fibre damage (usually from resistance or weight training) followed by repair and growth.

Lady Smiling

And guess what? This process doesn’t become obsolete after you’ve blown out 40 candles on your birthday cake.

A crucial factor that supports muscles growth is the production of growth hormone and testosterone. Now, while it's true that there’s a decline in the natural production of these hormones as we age, it doesn't plummet to zero. Moreover, specific workouts and routines can give these hormones a little nudge, optimizing the environment for building muscle after 40.

Strategies to Maximize Muscle Growth After 40

Your muscle's growth isn't just about lifting weights; it's a holistic approach that involves training, nutrition, rest, and consistency. And for my over-40 crowd, a few tailored strategies can make a world of difference.

Strength Training: A Crucial Component

Strength training isn’t just for bodybuilders and young gym enthusiasts. It's an essential piece of the puzzle when aiming to build muscle at any age.


Incorporating resistance exercises and weight training into your routine can stimulate your muscle's growth effectively. Remember, it's not about lifting the heaviest weights right off the bat, but rather gradually increasing the resistance and ensuring proper form.

And trust me, you'll feel empowered and energetic with every session!

Focusing on the Right Muscle Groups

While you might be tempted to focus solely on those biceps for that enviable arm flex, a balanced approach targeting various muscle groups will yield better results.

Lifiting Weights Woman

Start with compound exercises. These are movements that engage multiple joints and, by extension, more than one muscle group. Think squats, deadlifts, pull-ups, and bench presses. Not only do they help in building muscle after 40, but they also burn more calories and stimulate a greater hormonal response, which is fantastic for overall growth.

Furthermore, don’t neglect the same muscle groups, like your back muscles, core, and legs. Working on these larger muscle groups can have a more profound impact on your metabolism and overall strength.

The Role of Body Weight in Muscle Building

Alright, let's talk about body weight. When you think of building muscle, you might conjure images of hefty dumbbells and barbells. But here’s a fun fact: your body weight can be an invaluable tool in your muscle-building journey, especially if you're just starting out or don’t have access to a gym.

Woman Yoga

Push-ups, planks, lunges, and squats are some of the body weight exercises that can help you sculpt those muscles beautifully. Besides, using your body weight reduces the risk of injuries that might come from lifting heavier weights incorrectly.

Balancing Body Fat and Muscle Mass

It’s essential to understand the balance between body fat and muscle mass.

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It's not uncommon to gain a bit of weight when you start strength training. But don’t let that deter you! Initially, this might be due to increased water retention in the muscles or even your muscle's growth itself, which isn't a bad thing.

However, it's crucial to ensure that you're not just adding fat but rather increasing muscle mass. Integrating some cardio, monitoring your calorie intake, and ensuring you're consuming enough protein can help maintain an optimal balance.

Deep Breathing Exercises and Their Benefits

Deep breathing exercises play a pivotal role in muscle recovery and overall well-being. They help in enhancing oxygen delivery to your muscles, which can aid in recovery and reduce muscle soreness.

Moreover, deep breathing exercises can be a brilliant way to manage and reduce stress. Why is this important? Chronic stress can increase cortisol levels, a hormone that can hinder your muscle's growth.

So, taking a few moments each day to breathe deeply can not only aid in muscle building but also keep those stress levels in check.

The Challenges and Solutions of Building Muscle Mass After 40

Alright, let’s address the elephant in the room. Building muscle after 40 does come with its unique set of challenges.

But every challenge presents an opportunity, right?

Addressing Common Hurdles

  1. Slower Metabolism: As we age, our metabolism can take a bit of a dip. But fear not! Regular strength training can give it a significant boost. Plus, ensuring you’re eating enough protein can help fuel that muscle growth efficiently.

  2. Joint Pains: If you’re experiencing joint discomfort, it's essential to listen to your body. Opt for low-impact exercises, consider swimming, or even try resistance bands. And remember, always warm up before your workout and cool down afterwards to keep those joints happy.

  3. Hormonal Changes: Hormonal fluctuations can impact muscle growth. While you can't halt the hands of time, maintaining a balanced diet, getting enough sleep, and managing stress can help create a conducive environment for muscle growth.

Muscle Loss with Age: Facts and Misconceptions

Like I mentioned before, there are a lot of myths swirling around about muscle loss as we age.

First, the fact: It's true that starting from our 30s onward, we can experience a gradual decline in muscle mass if we're not actively maintaining it. This phenomenon, called sarcopenia, can lead to frailty and reduced mobility in later life.

But here's the misconception: Many think that this is an inevitable, untreatable part of ageing. That's just not true! With regular strength training, a balanced diet, and proper recovery, you can counteract and even reverse some of this age-related muscle loss.

In other words, it's never too late to start, and building muscle after 40 is very much a reality.

The Importance of Recovery in Muscle Building After 40

I cannot stress this enough: Recovery is as essential as your workout. It's during this period that your muscles repair, grow, and get stronger.

And as we age, allowing our bodies adequate time to recover becomes even more vital.

Understanding Rest and Muscle Recovery

Every time you engage in strength training or any intense workout, tiny tears occur in your muscle fibers.

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Don't worry; this is entirely normal and is actually a good thing! These micro-tears trigger the body's repair process, leading to your muscle's growth. However, if you're constantly working out and not giving these muscles time to repair and grow, you can end up with injuries and stagnation in your muscle-building goals.

The mantra here is simple: Train hard but rest harder! As you cross the age of 40, you might find that you need a bit more time to recover between workouts compared to your younger days. Listen to your body. If it's screaming for a rest day, grant it that.

Your muscles will thank you by growing stronger.

Dietary Considerations

Your muscles are, quite literally, what you eat. Diet plays a pivotal role in muscle building at any age, but especially so after 40. Here are some tips to fuel that fabulous body of yours:

  1. Protein is Key: Ensure you're getting enough protein in your diet. This macronutrient is essential for muscle repair and growth. Whether you're a meat-eater, vegetarian, or vegan, there are ample protein sources available, from chicken and fish to lentils, beans, and tofu.

  2. Stay Hydrated: Water supports every metabolic process in your body, including muscle growth. Drink up and ensure you're adequately hydrated before, during, and after workouts.

  3. Balanced Diet: Apart from protein, your body needs a mix of carbohydrates, fats, vitamins, and minerals. Ensure you're consuming a colourful and varied diet, rich in whole foods.

  4. Watch the Clock: Some believe in the benefits of nutrient timing, which involves consuming protein and carbohydrates after a workout to aid muscle recovery. While the window isn't as narrow as once thought, it's still a good idea to fuel up post-workout.


Alright, my lovely readers, we’ve journeyed through the ins and outs of building muscle after 40. The key takeaway? It's not only possible but with dedication, the right strategies, and a bit of patience, it's totally achievable!

Woman With Weights

Our age is but a number; it's our spirit, determination, and the actions we take that truly define us. So, whether you're in your 40s, 50s, or beyond, know that your best muscle-building days can still be ahead of you.

Keep pushing, stay consistent, and remember to enjoy the journey! Cheers to a stronger, more vibrant you!


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