Building muscle becomes less efficient as we age, but it’s not all doom and gloom after 40. Building muscle still requires discipline, but it also demands adjustments to aid recovery and prevent injury.
Follow these proven tips to train smarter and maximize muscle growth after 40.
Understanding Muscle Building After 40
Muscle mass decreases by 3–8% per decade after 30, known as sarcopenia. This decline is partly due to hormonal changes, but also because we move and exercise less. However, age-related muscle loss is preventable. Incorporating a regular strength training routine 2-3 times per week can preserve muscle as you age.
Building Muscle After 40
1. Increase Weights
Focus on compound movements like bench presses, deadlifts, and squats. Beginners can aim for 1-3 sets of 8-12 reps using 70–85% of their one-rep max (1RM). If you’re experienced you can do 3-6 sets of 6-12 reps at 70–100% of 1RM. Contrary to old advice, pushing to failure isn’t necessary and may lead to injury. Aim for 3-4 reps left in the tank for optimal muscle growth.
2. Prioritize Good Form
Lift heavy but never at the expense of form. Bad form increases injury risk, leading to muscle loss. Stick with weights that challenge you but allow for proper technique. A certified personal trainer can help ensure your form is correct. Training too heavy can also stress joints, increasing injury risk.
3. Warm Up
A proper warm-up is essential as you age. A 5-10 minute warm-up boosts blood flow, reduces heart strain, and improves range of motion, all of which help prevent injuries and improve performance. Injury-free training means consistency, the key to progress.
4. Meet Your Protein Goals
Protein is crucial for muscle growth. Aim for 0.8 to 1 gram of protein per pound of body weight daily. Prioritize nutrient-dense proteins like lean meat, legumes, and eggs. Include healthy fats and complex carbs to fuel workouts and support recovery.
5. Prioritize Sleep
Sleep is essential for muscle recovery. Poor sleep reduces muscle mass and increases fat. Aim for 7-9 hours of quality sleep, using techniques like light-blocking and sleep meditations to improve rest.
If you’re looking to incorporate strength training or have done it independently and need guidance and expertise, we’re here to help. Set up a complimentary first experience session with us today to discuss your goals, get a trial session, and create a plan.
