7 Things No One Tells You About Building Muscle After 40

As we get older, building and maintaining muscle mass can become more challenging. The same strategies that worked when you were 20 may not produce the same results when you’re a bit older.

With that said, there are several things you can do to help speed up the process, and continue making progress well into your 40s, 50s, and beyond.

In this video, I share 7 things no one tells you about building muscle after 40, so that you can continue building muscle optimally, despite getting older.

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[qvfsutf]

1. Need more protein. (Minimum 1g/ lb of bodyweight) 2. You have to rest more (between sets and workouts). 3. Your joints are more sensitive. (Examples: hyperextension instead of deadlift, dumbbell press instead of barbell, chest supported row instead of bent over, leg press instead of squat). 4. You need more mobility work 5. You need to do more cardio. 6. Consistency is more important. 7. Nutrition is more important.

[paulkenny]

Great video. I am 70 years old and work out 6 days a week. Gained fat doing nothing during pandemic but came back strong in Dec ‘21. 3 days lifting for approx 45mins and 3 day HIIT on elliptical 22 mins with 30sec sprints. Tend to 4/10 lighter weights w/ mostly dumbbells. Very clean diet but do like a martini 3-4 nights a week. Occasional bread and a desert. 5’10” now weigh 165lbs down from 205lb in Dec 2021. 32in waist down from 36-37in. Currently doing 6 pull ups and 10 chin ups too which almost no one in my health club even guys in their 20’s can do. May be a 4 pack next year😊From fat to fit. Go for it! You can do this too!

[Totem]

Years ago I was a certified fitness trainer and things I promoted worked fine for my age range and those I trained, which was generally about my age. I just hit 70 and last year I really noticed my former fitness protocols were not working. I have adjusted everything by trial and error and found a new system that is working well. It's amazing, this video follows much of my new methods.

One thing I have found not mentioned here, it this; you can pretty much forget building muscle and losing fat at the same time. It seems the old body just can't take it. I found using a six day work out, and skipping days whenever you feel you need to, with a minimum of 3 day/week workouts and not worrying about how much you skip, going as close as possible to 1 gram protein to each pound of weight at least 4 days per week, and always use a light weight warm up per exercise, and then use 3 sets of 7 progressive overload fairly close to failure (slow with perfect form) with plenty of rest in between reps and sets, you can build good muscle. However you will also gain a fair amount of weight. Once all your muscle groups gain however much strength you are pleased with then go to weight training 3 or 4 days per week and cardio 4 or 5 days per week. Defer strength training to cardio until satisfied with the weight loss. Then cycle through; strength then cardio and repeat and progressively gain muscle and lose fat. Each cycle may take several months. My first strength cycle took four months and a gain of 8 pounds and the cardio cycle took 3 months for 13 pounds of fat loss.

Also don't use the scale as your primary weight measure, use how your cloths fit. I find clothing fit along with just how your generally feel is a much better measure of progress. Also find which muscle groups or singular muscles lack mobility and work out a stretch routine for them.

The most important factor, even more than nutrition is a sustainable weekly schedule.

Now that I'm retired I can dedicate a lot or time to fitness, preparing healthy home cooked meals and sleep. I generally sleep 10 hours a night. I have no joint soreness, take no meds, perfect blood pressure, and do the activities I want to do (kayaking, walk the golf course, disk golf, bowling, fishing, hunting and rough housing with my 12 grand kids.)

*** I suggest you follow the advise of this video. There are things you will want to add but keep them within the parameters this man is suggesting. This is an excellent video! (yes, I do not barbell squat, dead lift, or similar and use other exercises for those muscle groups)

PS, if you are causing very bothersome shoulder, knee or other joint soreness you need to really think about how the joint moves and rework what your are doing ( you are probably also lifting too heavy for your ability at this time) Take responsibility for your own heath and fitness and stay consistent above all else.

[authorworld]

I'm 79 and still working out. I've learned most of the things you've mentioned in this video by experience. However I've been able to maintain an enviable physique and great energy by working out smarter as you've pointed out. I have a doctor who helps me maintain my schedule by keeping me on a keto diet, high in protein, and prescribed testosterone medication which helps me keep my energy level up. But thank you for this information. I find it very useful.

[oldschoolbudapestworkout]

I’m 56 years old and still working out for 39 years. I’m still bench pressing, squatting, military pressing, all with free barbell and pretty much heavy weights. As I’m getting older, I work out with better quality than 20 years ago.

[KM-hktc]

I’m 42 and can’t believe how fast I got here. I swear I still think I’m 22 or so until I look in the mirror or tell my daughter about cordless phones and call waiting.

[comingverysoon]

I'm 60. What really hit me in this video is my 3-4 min rests between sets of compound lifts are nothing to feel guilty about. This is what usually feels right to me.

[vzenzaza]

This is invaluable information for us older folks. Thank you so much! As a senior, I already learned (the hard way) that it takes me much longer to recover from injuries than youngins! I now do circuits instead of sets, which allows me to complete my workouts in literally half the time, as well as providing for sufficient recovery before I attempt another set of an exercise. Today, among other things, I learned that I need to increase my protein and that working out just three times a week is sufficient if I watch my form and make each rep count. Again, THANK YOU! The only advice I'm hesitant to take is that of increasing veggies, and especially fruit because I'm "ketovore, " but due to a family member's Alzheimer's death, I'm loathe to add fructose or excess carbs to my diet as they have been proven to contribute to developing dementia. You are one of my two favorite channels on Youtube and you are definitely one of the reasons my old butt has made as much progress as I have. You're the best!❤🌹

[hannesburger]

I'm 37 now and just started lifting a year ago. This is good information to keep in mind as I age. Thanks!

[jamesmiller]

This is spot-on, I am a 74-year-old Canadian man here, and I have been at it consistently since 1969. I initially had some difficulty with the extended rest time I knew was necessary at this advanced age, however, I decided to get some of my daily "Fitbit" steps in between sets. I get in 300-400 steps between each set. This has worked extremely well, the cardio keeps my heart rate up and calorie burn at an optimum. The result is I am often thought to be a fellow who looks amazing for a guy in his 50s.

[HiddenKey_]

Thank you guys for the information!!! I've dedicated my last 20 years of working out to make sure when I'm 55-60, I'll be in the best shape of my life. Thanks again and keep up the motivational vids as these are very very helpful and informative to those who may feel like its not worth the fight. 80% of this is nutrition 15% rest and 5% is what's done in the gym.

[chrisoverbey]

I’m 60, and the 6:42 mark really resonates. But I would also tell you that, doing the things you recommend, I have been able to lose some fat and build a small amount of muscle over the last year. It can be done

[tomytne]

I'm 47 and I was having some shoulder issues. I've adopted your recommendations and my first upper day resulted in no lingering pain and no need for ice!! Your channel is really good!!

[jonlanier_]

I just turned 60, I figured out much of this when I hit 45. Right now, I have found having a push day, pull day, and leg day is all that I need. And I need that 7-day rest. I also only do about 6 reps making the last rep something I can barely do or not at all, resting 5 minutes in between sets. Don't think I agree with some of your recommendations... but I think it is important that everyone should try them out and see if it works for them. We are all not the same and age differently.

[grisbain]

Great video. I’m in my 40s. I’ve been trying different methods lately. I was doing more of what you described in the video and feeling really good, younger even. After that I tried to train like someone twenty years younger and my gains slowed down and I started getting hurt more. You have to listen to your body.

[ronalonzo]

Love your content good advice longer rest periods between sets
62 and still learning life has been soo much easier staying fit...keep up the good work..thank you.

[AdamScottfit]

Great video. This is the biggest issue when it comes to training as you age, not adjusting it. Too many gurus preach a one size fits all approach!

[InitialDL]

I'm almost 40 (I'm 38), but these tips are beneficial to me as well. Been binging on your Over 40 playlist!

[jonathanevans]

I'm 42 and recovery has changed even from my mid 30s, I do a 4 day bodypart split, 2 on 1 off 2 on 2 off now was I was doing a upper, lower 4 days a week previous but the recovery for the second upper and lower was just not there.I started mobility work in late 30s and I never leave it out now, it's stopped niggling injuries I had.

[stananderson]

I have dabbled with weights on and off since my 30s and use to be a runner. At 58 I started to get serious about losing weight, diet, lifting, cardio etc. Am doing things at 63 that I couldn't do at 30. It has been a constant learning curve. This bit of information is on this video is something I wish I knew earlier. Thanks.