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...
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References

1. Sarcopenia refers to age-related muscle weakening. While often thought to begin in the 30s, research shows most people only start losing lean muscle mass around age 50, at a rate of around 0.4 pounds per year.

2. This study found that age does not significantly impact muscle growth during strength training in individuals aged 18-39.

3. Even elderly individuals between 65 to 75 years of age can gain as much muscle as those in their 20s with strength training.

4. Research in high-level older athletes found no significant loss of lean body mass or strength from 40 to 81 years of age.

5. A primary mechanism of anabolic resistance is that the leucine threshold increases, meaning that you need to consume a higher amount of the amino acid leucine -- and thus protein -- to maximize protein synthesis compared to younger individuals.

6. In one study, young individuals experienced no further increase in protein synthesis beyond 20 grams of high-quality protein. But elderly people showed a dose-response increase all the way up to 45 grams of protein.

7. Research shows that people over the age of 30 and also elderly individuals who lift weights experience similar muscle growth with both low and high-intensity training (i.e., both high and low weights).

8. Due to the loss in motor efficiency, research shows that elderly trainees fatigue faster than younger trainees when they do explosive reps but not when do moderate or slow reps.

9. One study found that older people experienced a greater increases than younger trainees in protein synthesis and anabolic signaling when doing 6 instead of 3 sets per workout for a muscle

10. A 2011 meta-analysis discovered that elderly trainees have a positive dose-response to training volume with no evidence of negative effects at higher volumes.

11. A 2008 study found that while individuals in their 60s took more time to regain muscle force than individuals in their 20s following intensive, eccentric-only biceps training, the older group did experience less muscle soreness.

12. A 2014 study found that individuals aged over 70 recover at a similar rate to those aged between 18 and 30, in the 72 hours following a rigorous eccentric-only workout. The study noted no difference in terms of recovery time for force production, hormone levels, and inflammatory markers.

13. Another 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.

GravityTransformation
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Was told I was too old in 40s started training in garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!

GymGarageMan
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I'm 77 I didn't start weight training till I was 65 but I go to the gym 5 days a week and I'm regarded as looking good for my age by my family. One of the most notable aspects I was aware of is posture, It's extremely important when out walking to make sure that you are standing up straight and not stoop.

malakai
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I'm 64 and still lifting. Started at 14. Compound exercises are the core. Then some isolation exercises for imbalances. Plenty of protein and protein powder. Recovery omnipotent. Sleep is paramount. Keep the faith all💪🙏🇺🇸

buddylove
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As a 38 year old, in shape and who loves weight training, reading the comments of y’all getting stronger and bigger in your 40s, 50s, and 60s has just made me realise I still got years in this game 😅🎉🎉

OlyMar
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Started running, lifting weights and body weight exercises 2 years ago at 38. After countless injuries and valuable lessons learned, now managed 6 months of almost perfect consistency. Approching 40, and I'm the strongest I've ever been, and I still consider like I'm only just getting started, in it for the long run, healthy lifestyle, strong body, strong mind. No going back.

mart
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My oldest brother who is 65 been pumping iron his whole life and his body still looks like in his 30s. Strength training is a fountain of youth. I’m 50 and he inspired me to start pumping iron myself.

midnightsnack
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I'm 59 and been working out for a little over one year. I can do only what I can due to work, time etc.. I have built more muscle and strength and look better than when I was in the army at 24.
If I can do it, anyone can.

wileyvet
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Can we just acknowledge the amount of work that went into making this video?
From reading the investigations and summarising them, to al the animations. Crazy thaty this available for free.

PaulvanAarle
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As a man in his 60's who goes to the gym for strength training 4-5 times per week, this is a valuable video. Thanks!

NobleTruths
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Perfect. Was waiting for these kind of topics on your channel. Thank you 🙏🏽 Please do more videos on this. People who are 40+ need more content tailored to their needs. Especially when they had bigger injuries, accidents etc. in the past. There are so many misconceptions out there for people who are working out and are 40+…

mdariani
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Oh my god, thank you for this!!! I am a 60 y.o. man in a wheelchair and had become convinced that _I was bound to lose muscle, _ and lose the ABILITY to build muscle. As you can imagine, upper body strength is more than a glamour issue when you're on wheels 24/7. I had noticed a distinct decline in my strength over the past couple of years, despite the fact that I am playing a sheer **buttload** of tennis! Obviously, I am not getting the type of stimulus my body requires to improve/maintain upper body strength. Thanks to your inspiring, science-based presentation, I have a renewed conviction to resume my weight training and even learned a few things about my special, age-related nutrition requirements. Thank you VERY, VERY MUCH!!! - Jim Davis, Montréal, Québec, Canada 👍👍✌

JamesDavisakaRemguy
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I turned 60 a month ago and I'm in the best shape of my life - and I've been working out regularly since I was in my twenties. I weight train four times a week and take two HIIT classes each week as well. And while I've tweaked my work-out routine over the years, I haven't slowed down, or cut back, at all. Proper form and diet are essential. Plenty of rest too.

colinwhitlock
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I'm 45, workout 4-5 times a week, 6-12 reps generally. 200g protein per day. Getting better results than I did in my younger days.

grahamt
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As someone who will soon be turning 70, I find heavy weights, low rep combo still works best for me.

JustAZ
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I just recently turned 48. I train 4-5 days a week. I am in the best shape muscle wise then I have been my whole life. I didn't start really start regular training till about 5 years ago. I had reached my heaviest I had ever been and needed to change my life for the better. I have never looked back since!!! 💪🏼🏋‍♂️

probablecauzbreaksjungledn
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Too heavy!? What does it mean? Started lifting at age 50. Worked up to 315x5 squat, 365X5 DL, 205x5 bench. Those who express concern I'm lifting too heavy cannot define what "too heavy" is. Going to keep going, listening to the body, making PRs! Any concern I have I bring to my physical therapist, form tweak and mobility work have cleared all problems and he's encouraged me to keep going!

theonewoo
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I've been lifting weights for 51 years and am still hitting it hard at 67 years old. I did finally go on TRT a year ago and it does make a big difference in my recovery between workouts. FYI, I am doing 15-20 reps on all my exercises and go to failure. Keep lifting guys because my experience so far is that it doesn't need to end as long as you're still above ground. 😀

CaneFu
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I lifted weights - naturally - used basic lifts from the age of ~16 until I was about 31. My career took me away from lifting as focused and intensely from my early 30’s until around 42. I started lifting again for a couple of years, but a growing family and being serious about the job and going back to school to finish my degree limited my ability to train regularly to a large extent. In my mid fifties, I now walk 3-4 times per week and do whole body weight training twice a week. I’m not nearly as strong as I was in late 20’s/early 30’s. However - and it’s hard to admit it, because being strong and “buff” is a big confidence booster - I will continue to weight train while focusing on function rather than necessarily on power.

epmstrathss
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I’m 60 and a 40 year smoker and drinker, I always had a physical job so i carried some extra weight but nothing over 10-20lbs.
Now I’ve been off the smokes and only drink very occasionally now but I’ve been training at home for 6 months and been going to the gym for a month now I’m down to a 32”waist and 74kg at 5’11”.
People now say wow when they find out I’m 60, it’s a nice feeling guys….

geddstock
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