As we age, our bodies may not be as quick to respond to challenges as they once were, and the journey to building muscle might seem daunting, especially after 40. However, this shouldn’t be an excuse to give up on your fitness goals. Your body is still capable of achieving great things, and with the right approach, you can unlock your muscle-building potential. In this article, we’ll explore five proven strategies that can help you build muscle and maintain your strength after 40, allowing you to stay fit and feel better than ever.
Related: The Over-40 Workout plan to build lean muscle
Related: Improving mobility and flexibility as you age
Proven Strategies for Building Muscle After 40
1. Prioritize resistance training
Resistance training is crucial for building muscle at any age, but it’s especially important after 40. Incorporate strength training exercises, such as weightlifting, bodyweight exercises, and resistance bands, into your routine at least 2-3 times per week. Focus on compound movements like squats, deadlifts, and bench presses to maximize muscle growth.
Related: How to build muscle faster
2. Optimize your protein intake
As you age, your protein needs increase to maintain and build muscle mass. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight daily, and spread your protein intake evenly throughout the day. Include high-quality protein sources like lean meats, fish, dairy, legumes, and plant-based proteins in your meals.
Related: The 25 best foods to build muscle
3. Allow for adequate recovery
Proper recovery is essential for muscle growth, and it becomes even more important after 40. Give your muscles enough time to rest and repair by spacing out your strength training sessions with at least 48 hours of recovery time. Additionally, prioritize sleep and practice stress-reducing techniques like meditation, yoga, and deep breathing exercises to further support muscle recovery and growth.
Related: How to cure sore muscles?
4. Stay consistent and patient
Building muscle takes time, and progress may be slower after 40. Consistency is key, so stick to your workout routine and focus on making small, sustainable changes to your lifestyle. Celebrate your progress and remember that patience and persistence will ultimately lead to long-term success.
Related: How do you stay motivated?
5. Seek professional guidance
Working with a fitness expert or personal trainer can help you develop a tailored workout plan that takes into account your age, goals, and physical abilities. They can also provide motivation, support, and advice on proper exercise form to help you avoid injury and maximize your muscle-building potential. Try our Over-40 workout plan to build lean muscle. It’s been battle-tested by over-40 athletes just like you!
Don’t forget to follow us on social media: Instagram, Facebook, and Twitter