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When I was a teenager, I remember my sister asking my mom how old she was. “Early 40s,” my mom said. My sister’s response? “Oh my gosh, you’re so old.”
That mindset—that your 40s are “too late” to do hard, physical things—was common thirty years ago. Today, we know better.
The truth is, you absolutely can build muscle after 40. In fact, I’d argue that building strength in your 40s, 50s, and beyond is one of the best investments you can make in your long-term health, energy, and confidence.
But let’s be real: building muscle after 40 comes with unique challenges. Metabolism slows. Recovery takes longer. And there are more demands on your time—work, family, and life pulling you in a dozen directions.
Here’s the good news: with the right approach, you can overcome all of that. Here’s what’s worked for me and what I recommend to anyone serious about getting stronger after 40.
To build muscle after 40, you need to lift. Period.
But here’s the catch:
You need a well-designed program that focuses on progressive overload (gradually increasing weight, reps, or intensity) and covers all major muscle groups.
Start with 2–3 high-quality strength sessions per week. That’s enough to stimulate muscle growth and fit into most busy schedules. If you try to jump straight into 5–6 days a week, odds are you’ll burn out or struggle to recover.
Pro Tip: One hour of focused training is plenty—if your program is well-written.
This is where many people go wrong. They hit the gym, pick random exercises, and wonder why they’re not seeing results.
Here’s a better approach:
✅ Work 1:1 with a qualified trainer.
✅ Hire a remote coach who can design a program and keep you accountable.
✅ Or buy a professionally written plan and follow it to the letter.
Accountability is key. Your best bet is to pay for it. But if that’s not an option, find an accountability partner or track your progress rigorously yourself.
You can’t out-train a poor diet.
Building muscle requires giving your body the raw materials it needs—particularly protein. Protein supports muscle repair and growth, and most people over 40 aren’t eating enough of it.
Tips for success:
Resource: Dr. Gabrielle Lyon’s work on protein intake is a great place to start.
This is where training in your 40s differs from your 20s: recovery takes longer.
You’ll make more progress lifting hard two days a week with great recovery than lifting five days a week with poor sleep and constant fatigue.
You’re more likely to stay consistent if you enjoy your training. For me, that means mixing traditional weightlifting (squats, deadlifts, presses) with calisthenics (pull-ups, dips, handstands).
This approach:
✅ Builds functional strength.
✅ Challenges supporting muscle groups.
✅ Keeps training fresh and interesting.
Find the balance that works for you—but don’t skip the big lifts. They’re the foundation.
The real magic happens when you stack consistent weeks, months, and years together.
✅ In 12 weeks, you’ll see noticeable changes.
✅ In 6–12 months, you’ll be amazed at what your body can do.
This isn’t about crash programs or “30-day transformations.” Building muscle after 40 requires patience—but the results are worth it.
Building muscle after 40 isn’t just possible—it’s one of the smartest things you can do for your health and longevity.
Focus on these three pillars:
🏋️♂️ Train hard and smart (2–3x/week is plenty).
🍳 Fuel your body with protein and clean nutrition.
🛌 Recover deeply so you can train again tomorrow.
Strong isn’t a number on a barbell—it’s showing up consistently and getting a little better every week.
