What is the Best Rep Range to Build Muscle Over 40?

Building muscle at any age is a lot less dependent on reps and sets than most people think.

-Muscle is muscle at any age and responds to stimulation pretty much the same across the board.
-The most important factor is Intensity, (going to failure and beyond).
-Survey performed on two groups of participants to determine how high and low Rep ranges effect muscle development: Group A did low rep ranges to failure (8-12 reps), Group B did high rep ranges to failure (25-30 reps). Both groups gained about the same amount of muscle during the testing period. Important to note that both groups performed their predetermined rep ranges to “FAILURE”
-Something to consider: Group B did more work because they performed more reps so it took longer with more effort total for the same overall results.

Read my full Written Article over on my GetFitOver40 Website:

[johnhunter]

I'm 52 and have several old work related injuries from working construction when I was younger. I've found that for me the sweet spot is 15- 20 reps done slowly to avoid aggravating certain joints. I also find that resting about a minute between sets helps a lot. I also don't exercises a muscle group more than twice a week. Eating healthy and good sleep are also key.

[erictaylor]

Yep, it's the same as it is before 40. Only thing that's different is you actually have to warmup and eat smart.

[donniecain]

I'm with you on the reps range and intensity !! I'm 62 and am a personal trainer .I can't believe how many people swing the weights without proper form and focus .I've seen some people never break a sweat working out ! Where is the effort ? No wonder they have no change is their physical appearance or their strength capacity .thanks

[ahcanadianeh]

Just stumbled into your youtube channel - Thanks! Thanks for producing informative videos for those over 40... the advice and instruction you give is clear and concise. It is advice that resonates with me and affirms what I have been doing in the gym - the over all approach to my training seems to make sense. I haven't had any personal training and have sought to learn about strength and muscle building through youtube and much reading on the internet. I work out with intensity, training heavy with mid range reps (10-20) both with weights and bodyweight including my favourite, dips and weighted dips. I am mindful about my lower back - which has been a problem some years back.
It's been almost four years (age 52)since I picked up iron for the first time in my life and became more conscious about what I eat. I have consistently gone to the gym 3-4 days a week with the explicit goal of gaining control over my fitness and health issues. I lost thirty pounds in my first four or five months in the gym and have gained back approximately 23 pounds. My wife and I had children later in life eventually making us (hopefully) older grandparents. I want to be an active and healthy grandfather in my senior years - one that can sit on the floor and play with the kids and wrestle with them - one who will go camping and hiking and splash around with them in the lake - not that grandfather who is remembered as one who sat in the chair and watched the grandchildren play.
So thanks again. I am looking forward to taking the time to watch your videos and be inspired by your own example and philosophy to fitness and training.

[bragstronaut]

42 here and what works with me is a good balance between upword explosion (1s) and downward resistance (2s). Not too fast, not too slow, like Arnold said, a good mind-muscle connection (what leads to a proper technique execution). I also like to do more cardio than before 40, a good run twice a week (5 to 7km). I usually train 4 to 5 times a week, in a 12 to 8 rep range, 4 exercices to the larger groups and 3 exercices to the smaller ones. I'm 5.5, 42 years old, weight around 175 ponds. I bench press around 200 to 210 pounds and I think it's enougth. Keeps me fit, out of injuries and able to exercice with my kids. Just wanted to share my personnal experience! Keep training

[CrispinoRamos]

I've had my share of injuries, fortunately not requiring medical attention. I'm 66 but the 25 year old convenience store clerk thought I was 45 and having a nice physique yesterday. I was on my way to the gym and had been lifting for 3 years.

You look great and I like your video blog.

[felipecastellon]

The advice that you give is very good. Thank you. I'm 60. I started weight training at age 14 with the old style of gyms that didn't have the big name huge gyms. Mainly dumbbells and bars. It was 3 sets of 10 to failure at the last 8 to 10. I still do that. (I did stop the weights for many years and gone to other athletic activities). I have on occasion gone for the lighter weight and more repetitions when I feel some joint pain and stop before failure if it hurts. I think good advice even for younger people. Thanks again.

[dwightjenkins]

Good video. Like your emphasis on intensity.

[donquixote...]

At 6:00... In principle I agree, however if he hadn't been training regularly up to that workout then going through the motions is sometimes the best way to go being older. If I go through a stretch like that, I have found I feel like I'm starting over in a way. I look ok as well on the outside, but on the inside is what is hard to see... Joint mobility, arthritis, circulation issues, etc., are things one can't see from the outside. The general fatigue from work/life issues are like inertia on the body sometimes. And yes, sometimes have to force oneself to go workout (when can), even though not completely ready to hit the workout rigorously. And that is because at our age, sometimes the workout is just about motion, get me a workout or two, or three, then I'll start feeling like throwing that extra plate on the bar, etc. Just a qualifier on that... But sure, see that guy in there all the time, then yeah maybe he's goofing off, fearful (?), or doesn't know...

[durbanspeciale]

Very helpful information, .I'm 63 years old and have decided to reshape my body and keep fit also.No more sitting around watching television after work and I have also taking up dancing lessons. I've started training four days per week. Monday rest, Tuesday gym, Wednesday rest, Thursday gym, Friday rest Saturday gym.All training is for 45 minutes.
So I understand around 15 to 20 % gym intensity training and watch nutrition and get a fair amount of sleep every night the the way to go..

[Monsoon]

Great video, great information! That´s exactly how I feel it, when I´m working out and it´s good to know that I´m on the right track...

[istvanfoy-roberts]

Great video, Michael. I am 55 years old and still regularly do resistance training, run, and play ice hockey. I used to do more of a 5x5 program, but I have found that lighter weights with higher reps (8-12) work better at my age and helps me avoid injury. I have also found that I need more time to warm up, but it's worth it to avoid injuries, especially if doing explosive type moves like sprints. The only other thing I would add and the most important thing that I have found for me at my age is STRETCH, STRETCH, STRETCH! My muscles, ligaments and tendons are much, much less flexible and more prone to injury, but stretching helps a LOT.

[krane]

Information is surprisingly genuine, true to over 40 and informative (just don't smack between subjects). Some people don't want to feel any discomfort during exercise. But unless its challenging, its not going to help you much. Exercising over 40 just mean you don't snap back overnight. You might need to take an extra day.

[CNETHome]

Appreciate you sharing this (even though I'm not quite 40 yet). Well done sir!!

[WJHandyDad]

Great video! This year marks 37 years of (almost exclusively bodybuilding type) lifting for me. I've done pretty much 6 to 15 rep sets, pyramid style, the whole time. Craziest I've done are "100's" where you do sets of 100 reps (those are REALLY painful if you've been doing 6-15's) and "super slow" where you lift 10 seconds up and 5 seconds down (also painful if you've been doing "normal" cadence sets). I tore a rotator cuff and a pec in the gym and a bicep and calf outside the gym, but other than that basically injury free. One thing I haven't figured out over all these years, if one is trying to cut up, do you burn the same calories lifting lighter weight with higher reps as you do with lower reps and heavier weight.

[formerevolutionist]

I'm doing Rippetoe's 3 x 5 program right now. I'm 45, but it has been working quite well for me. I plateaued a couple of times, but I'm doing much better, now.
Since my left side is noticeably weaker than my right, I do dumbbell bench presses and dumbbell overhead presses to help do those with the barbell.

[HB-yqgy]

Thank you, I need this after ripping both pecs had repair surgeries. The first time at 48 y/o doing bench press ripped right pec off the bone. Last year at 55 y/o I couldn't believe it the doc said don't go heavy or it will rip again. He never said high reps HIIT classes would rip my left pec doing push-ups!

[strongerthanmyage]

I agree with your approach- too many guys are looking at these ripped, over-developed guys and think there's a chance to become that- without test boosters. There needs to be a movement for a realistic, natural approach that a person can maintain into 70's and 80's.

[billytheweasel]

So many disagreements and variations in the comments. All valid for some.

After 40 guys tend to know what works for THEIR bodies, it seems to me.

[fredgardner]

Good video. Thxs.. I'm 65... use common sense.. n go with how u feel on work out day. Working out 48 years.. still love it