So you’ve turned 40, your life has taken a certain direction, but you realize your body isn’t what it used to be…
Then you ask yourself: “Is it possible for me to get back the body I once had and even build muscle at my age?” The simple answer is yes!
This is the stage of life when we need more physical exercise, such as weight training, because our bodies start producing fewer hormones and our performance naturally declines.
Obviously, the pace of life for people over 40 is usually different from that of young people in their early 20s. But that can’t be an excuse not to improve your performance at the gym..
“I’m 40 and I can’t see the same results I used to.” That’s normal. It’s due to changes in your body and metabolism over time. However, even though results come more slowly, they are achievable—just use the right strategy.
To help you with this, we’ve put together some myths and facts about building muscle after 40.
Benefits of weight training after 40
Physical activity is good for your health—we’ve all heard that enough. Doctors are always saying it, the media, etc… And weight training is a safe practice recommended for people of any age!
Myths and facts about muscle growth after 40
1. It’s impossible to build muscle after 40 – MYTH
This is the first myth we need to bust: that it’s impossible to build muscle after 40. It has been scientifically proven that we can build muscle even at this age.
However, possible doesn’t mean easy.
Building muscle after 40 is possible, but it’s harder than building it at 20. Our metabolism changes with age, and we have less testosterone, so it’s essential to have a good training program, a good diet, and good rest to offset these disadvantages!
2. Take care of your joints – FACT
Before starting your workout, warm up properly by doing about 15–20 reps of the first exercise in your workout, using a light weight and moving at a faster pace. Joint pain and injuries can make all your efforts to build muscle much more difficult.
That’s why you need to be very careful when weight training so you don’t overload your joints.
You can get good results by alternating stimuli and incorporating intensity techniques!
Prioritize form, tempo, range of motion, and adequate rest periods…and, finally, the weight!
3. People over 40 should consume plenty of protein – FACT
One of the main changes in the bodies of people over 40 is a condition called “sarcopenia,” which means a decrease in muscle mass, leading to an increase in body fat.
As we reach a certain age, the amount of testosterone and other hormones produced is much lower than before, which significantly affects our performance.
That’s why proper workout programming and nutritional support are so important. Protein is primarily responsible for building muscle, which is why it’s so essential in your diet.
4. You should train every day – MYTH
No, you don’t need to train every day to see results. Not after 40, and not at any age.
It’s not recommended to train the same muscle intensely for two days in a row. Rest is essential for recovery and muscle development.
Although there are guides online that say you should change your workout after a specific period, unfortunately, this is entirely individual. Pay attention to how your body responds to training. If you’re seeing results and can progressively increase the weight, you don’t need to make a drastic change to your workout.
Conclusion
It’s definitely possible to build muscle and achieve the body of your dreams after 40. You shouldn’t worry so much about your age!
Your metabolism may be different, but if you do things right—with a good weight-training program, a good diet, and adequate rest—you won’t have any trouble building muscle after 40.
Now that you know how to build muscle after 40, share this post with a friend who could use these tips too, and #VEMPROTREINO.
