Building Muscle After 40
If you're over 40 and wondering if it's still possible to build muscle, the answer is a resounding YES! While your body may not respond exactly like it did in your 20s, you can still gain strength, build lean muscle, and improve your overall health with the right approach. Here’s how to do it effectively.
1. Prioritize Strength Training
Resistance training - especially with dumbbells, barbells, cables, or machines - is the most effective way to build muscle. Aim for at least 3-4 strength training sessions per week, focusing on compound movements like:
Squats
Deadlifts
Bench presses
Rows
Pull-ups
These exercises engage multiple muscle groups, maximizing your strength gains and muscle growth. That means more bang for your buck!
2. Lift Heavy (With Good Form)
To stimulate muscle growth, you need progressive overload—gradually increasing the weight, reps, or intensity of your workouts over time. Stick to 8-12 reps per set with a challenging weight while maintaining proper form to prevent injuries. The general rule of thumb is that you should be able to do no more than 5 reps above prescription. In other words, if you are shooting for 12 reps, but you could easily get 15-20, it’s time to go up in weight!
3. Don’t Skip Protein
Muscle growth requires adequate protein intake. Aim for at least 0.7-1 gram of protein per pound of body weight daily. Prioritize high-quality protein sources like:
Lean meats (chicken, beef, bison)
Fish (salmon, tuna)
Eggs
Dairy (if tolerated)
Plant-based options (beans, tofu, lentils)
For most people, it’s going to be essential that you get in at least 3 meals a day to hit this protein goal, so make sure you plan ahead to make things easier!
4. Recover Like an Athlete
Muscle growth happens outside the gym, during recovery. In order to maximize recovery, make sure you:
Get 7-9 hours of sleep per night
Take rest days to allow muscle repair
Incorporate mobility work and stretching to prevent stiffness and injury
5. Optimize Your Nutrition
Besides protein, your body needs quality carbohydrates and healthy fats to fuel workouts and recovery. Include:
Carbs: Rice, potatoes, fruits, and vegetables for energy
Fats: Avocados, olive oil, nuts, and fatty fish for hormone support
6. Manage Stress & Hormones
After 40, declining testosterone (in men) and estrogen (in women) can impact muscle growth. Support your hormones by:
Reducing stress through meditation, walking, or hobbies
Avoiding excessive alcohol and processed foods
Getting enough Vitamin D, magnesium, and zinc
Another popular supplement for hormonal support is ashwaganda. This has been shown to balance hormones in both men & women and to reduce the effects of the stress response.
7. Stay Consistent & Patient
Building muscle takes time—consistency beats perfection. Stick to a structured plan, track your progress, and make small improvements every week.
Final Thoughts
Age is not a barrier to muscle growth—it’s just a factor that requires a smarter approach. Train hard, eat well, recover properly, and stay patient. If you start now, your future self will thank you!
Looking for a strength training program designed for men and women over 40? Let’s chat about how Evolve Personal Training can help you reach your goals!
