Proven Strategies for Building Muscle After 40

Building muscle is impossible after the age of 40? Such nonsense! With smart training , anyone who wants to can achieve strong gains and great results – reduced this week!

Too old to build muscle? Never, at least not in your early 40s. Contrary to some rumors, this is very possible and even healthy. Of course, you can no longer train like you did in your early 20s. But with the right approach, visible gains await you even beyond your 40s.

Why muscle building training is even more important after 40

Strength training is healthy – regardless of age. Of course, the older you get, the more there is to consider. On the other hand, young athletes should also follow these rules in order to be able to train pain-free throughout their lives.

What sets you apart from the youngsters? Your regeneration ability. The 20-year-old can simply cope with pushing himself to his limits and beyond more often. As you get older, you’ve probably felt that you need more time to recover. The reason: from the age of 35 onwards, our body steadily breaks down.

Why does the body lose muscle after the age of 40?

It has been proven that the production of crucial hormones such as testosterone and growth hormone decreases. As a result, both strength and muscle mass decrease. Our mobility and posture also usually develop in the wrong direction, at least statistically.

But it is precisely these signs of aging that we need to declare war on. After all, there are plenty of examples of perfectly fit 40-somethings whose muscles continue to grow – especially if they’re just starting strength training.

Why is building muscle healthy after 40?

Your hormone release also benefits from building muscle, and the increased muscle mass protects your joints from wear and tear and improves your posture. Typical back or shoulder pain is often caused by weak muscles in this area.

A regular, cleverly designed workout effectively counteracts these first signs of aging. Strength training not only stimulates the production of growth hormones. More stable muscles also protect your joints from wear and tear and improve your posture. You can turn your back on nasty back pain with our plan. Guaranteed!

What does over 40 training look like?

Specifically, you primarily complete the so-called multi-joint exercises such as dumbbell rows or squats. This has the following advantages: On the one hand, one of these movements uses several muscle groups at the same time. Just a few moves are enough to cover the entire body. This means our workouts always stay short and sweet.

On the other hand, with these exercises you not only train the large muscles, such as the latissimus dorsi on the back or the gluteus maximus on the buttocks. You also challenge the smaller muscles at the same time. Although they don’t make a huge difference visually, they are another key to good posture scores.

Once you have laid a solid foundation in the first 4 weeks, the training in weeks 5 to 8 becomes a little more demanding. It remains the same as 3 units per week, but other exercises and new stress parameters give you a new challenge. In this way, ensure that you force your body to make new adjustments in the form of maximum muscle gains.

What should men pay attention to when building muscle in their 40s?

It is always possible to start strength training – regardless of whether you did sports regularly when you were young or have barely been active before. But it is also important: you should always take previous injuries or complaints into account. To be on the safe side, a visit to the doctor in advance can’t hurt. In addition, your everyday life also has a big influence on your performance in the (home) gym. Because: Strength training is stressful for your body.

On the one hand, that is exactly what we want to achieve. This is the only way you can force your body to make adjustments in the form of muscle growth. On the other hand, if you have a lot going on at work and with your family, you should pay more attention to getting enough rest. Of course, this doesn’t always have to mean lying lazily on the couch. The active form of regeneration is much more effective anyway – and can be wonderfully combined with family and leisure time, for example through activities in nature. But before you recover, you should at least get your first workout done. In other words: It’s best to take action today, i.e. take action!


Building muscle after the age of 40 is not only possible, but also healthy. Well-thought-out strength training stimulates hormone production, gives you more joint protection, more mobility and better posture. So, get started straight away!

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