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8 Things Nobody Tells You about Gaining Muscle after 40
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These are8 things that nobody tells you about building muscle in your 40s. Some things change as you age, but other things stay the same. Make sure you make adjustments to your routine based on the tips provided in this video.
As you age from 20 to 30 to 40 plus the game of building muscle changes. Some people believe that the younger you start, the more moldable your body will be, meanwhile others believe that your full muscle-building potential won't be achieved until you're at least in your 30s. Regardless, as you age you may have to start doing things differently like adjusting your protein intake, your exercise selection, your rep range, and maybe even your hormones. Unfortunately, there are many misconceptions and most people don't know how to maximize their results as they age past their 30s, 40's, and so on, so this video will help you understand what the ideal steps are as you get older.
First let me start by saying that you can definitely gain and maintain muscle well after your 30s. Sarcopenia is a term that refers to age-related muscle weakening. While muscle loss was often thought to begin in your 30s, research shows most people only start losing lean muscle mass around age 50, at a rate of around 0.4 pounds per year. (1) But this doesn’t mean that you’ll necessarily lose muscle as you age because much of that muscle loss is a direct result of inactivity and an unhealthy lifestyle rather than age. Staying lean, active, and eating healthily can delay muscle loss for many years. In fact, we can refer to a study that found that age does not significantly impact muscle growth as a result of strength training in individuals with ages from 18 to 39. (2) And even elderly individuals between 65 to 75 years of age can gain as much muscle as those in their 20s with strength training. (3) On top of that, research in high-level older athletes found no significant loss of lean body mass or strength from the age of 40 all the way to 81 years old. (4) These findings challenge the common belief about inevitable muscle loss as we age, which shows why it’s important to maintain an active lifestyle at all ages rather than using your age as an excuse.
Something else that most people don't realize is that it's mostly a myth that you'll need more recovery time between your workouts. This is mostly untrue even as you age far past your 30's and 40's. Most people can train just as often as before. While our recovery capacity can go down as we age, the decline is much less significant than what most people believe. In fact, some studies show that there's no significant difference between young groups and elderly groups when it comes to recovery capacity at all. For example, research shows that while individuals in their 60s took more time to regain muscle force than individuals in their 20s, the older group experienced less muscle soreness. (11) Another study found that individuals over 70 years old recover at a similar rate to those between the ages of 18 and 30, in the 72 hours following a rigorous eccentric training workout. The study found no differences in terms of recovery time for force production, hormone levels, and inflammatory markers. (12) And we can look at other studies that found similar results. For example a study found that roughly 50-year-old individuals recover as rapidly as those around 20 years old in the 48 hours following a high-volume isokinetic workout. (13) So, just because you’re getting older doesn’t mean you have to train less. Purely from a recovery and performance perspective, you can still get away with training regularly.
With that said one thing that you may have to consider changing to maximize muscle growth as you age is your rep range especially if your joints start to bother you. Research shows that people over the age of 30 and older individuals who lift weights experience similar muscle growth with both low and high-intensity training or in other words they can see the same results whether they're using heavy or light weights. (7) However, as you age from 30 to 40 plus, it can potentially be better to focus more on higher rep training compared to lower rep training where you use really heavy weights, and there are multiple reasons for this. One reason is age-related loss of type II muscle fibers and motor units. When you age, fast-twitch muscle fibers shrink and, over time, lose their nerve connections completely. The number of type II fibers can drop by 25-60 percent whereas type I fibers experience only a reduction ranging from 0 to 25 percent as a result of aging. Even though for most people this reduction in type 2 muscle fibers is primarily due to inactivity, aging itself is very likely to cause these changes as well. This is why you become more slow-twitch dominant when you get older. Slow-twitch muscle fibers are better at performing higher reps with lower...
As you age from 20 to 30 to 40 plus the game of building muscle changes. Some people believe that the younger you start, the more moldable your body will be, meanwhile others believe that your full muscle-building potential won't be achieved until you're at least in your 30s. Regardless, as you age you may have to start doing things differently like adjusting your protein intake, your exercise selection, your rep range, and maybe even your hormones. Unfortunately, there are many misconceptions and most people don't know how to maximize their results as they age past their 30s, 40's, and so on, so this video will help you understand what the ideal steps are as you get older.
First let me start by saying that you can definitely gain and maintain muscle well after your 30s. Sarcopenia is a term that refers to age-related muscle weakening. While muscle loss was often thought to begin in your 30s, research shows most people only start losing lean muscle mass around age 50, at a rate of around 0.4 pounds per year. (1) But this doesn’t mean that you’ll necessarily lose muscle as you age because much of that muscle loss is a direct result of inactivity and an unhealthy lifestyle rather than age. Staying lean, active, and eating healthily can delay muscle loss for many years. In fact, we can refer to a study that found that age does not significantly impact muscle growth as a result of strength training in individuals with ages from 18 to 39. (2) And even elderly individuals between 65 to 75 years of age can gain as much muscle as those in their 20s with strength training. (3) On top of that, research in high-level older athletes found no significant loss of lean body mass or strength from the age of 40 all the way to 81 years old. (4) These findings challenge the common belief about inevitable muscle loss as we age, which shows why it’s important to maintain an active lifestyle at all ages rather than using your age as an excuse.
Something else that most people don't realize is that it's mostly a myth that you'll need more recovery time between your workouts. This is mostly untrue even as you age far past your 30's and 40's. Most people can train just as often as before. While our recovery capacity can go down as we age, the decline is much less significant than what most people believe. In fact, some studies show that there's no significant difference between young groups and elderly groups when it comes to recovery capacity at all. For example, research shows that while individuals in their 60s took more time to regain muscle force than individuals in their 20s, the older group experienced less muscle soreness. (11) Another study found that individuals over 70 years old recover at a similar rate to those between the ages of 18 and 30, in the 72 hours following a rigorous eccentric training workout. The study found no differences in terms of recovery time for force production, hormone levels, and inflammatory markers. (12) And we can look at other studies that found similar results. For example a study found that roughly 50-year-old individuals recover as rapidly as those around 20 years old in the 48 hours following a high-volume isokinetic workout. (13) So, just because you’re getting older doesn’t mean you have to train less. Purely from a recovery and performance perspective, you can still get away with training regularly.
With that said one thing that you may have to consider changing to maximize muscle growth as you age is your rep range especially if your joints start to bother you. Research shows that people over the age of 30 and older individuals who lift weights experience similar muscle growth with both low and high-intensity training or in other words they can see the same results whether they're using heavy or light weights. (7) However, as you age from 30 to 40 plus, it can potentially be better to focus more on higher rep training compared to lower rep training where you use really heavy weights, and there are multiple reasons for this. One reason is age-related loss of type II muscle fibers and motor units. When you age, fast-twitch muscle fibers shrink and, over time, lose their nerve connections completely. The number of type II fibers can drop by 25-60 percent whereas type I fibers experience only a reduction ranging from 0 to 25 percent as a result of aging. Even though for most people this reduction in type 2 muscle fibers is primarily due to inactivity, aging itself is very likely to cause these changes as well. This is why you become more slow-twitch dominant when you get older. Slow-twitch muscle fibers are better at performing higher reps with lower...
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