Did you know that adults lose 3-8% of their muscle mass per decade after the age of 30? That might sound a little depressing, but don’t worry – it’s never too late to start building muscle or to take action to preserve the muscle you already have!

Whether you’re looking to boost your metabolism, increase strength, or just feel more confident in your body, this guide will show you exactly how to build muscle after 40. We’ll dive into the science-backed strategies that work specifically for those in their 40s and beyond, so get ready to transform your physique and prove that age is just a number!

How to Build Muscle After 40: A Proven Step-by-Step Plan for 2025

Understanding Muscle Building After 40

The big 4-0 can definitely represent a big milestone in life, and that’s especially true when it comes to health and fitness.  When we’re younger, 40 just seems so old.  So to suddenly (or maybe not so suddenly) find yourself there can lead to all sorts of emotions.  Most people are generally aware of the physical declines that come along with aging, but the symbolism associated with hitting 40 might lead to the first time you really feel “over the hill”.  

What about hormones? Yeah, we have some stuff to talk about here too. Around age 40, testosterone levels generally decline by about 1-2% per year in men, while both men and women experience decreases in growth hormone production. Again, understanding these changes is key to adapting your approach to fitness.  Workouts you’ve done in the past might not yield the same results, so you’ll likely need to make some adjustments to your training volume and recovery time so that you can get the most out of workouts (and out of your body). 

But why does this even matter?  Why not just resign yourself to sarcopenia (i.e. age-related muscle loss), accept the changes that come along with aging, and throw in the towel with an attitude of “I’m too old to workout now”? Well, it matters because of the incredible importance of maintaining muscle mass as we age. Did you know that adults who maintain higher muscle mass after 40 have a significantly lower risk of falls and better insulin sensitivity? And the research shows that people with more muscle mass in their 40s and 50s typically live longer, healthier lives. So this is about more than just looking good, although looking good is a nice bonus!

So let’s bust this big myth that “You can’t build muscle after 40.” It’s simply not true.  Research has shown that people in their 40s, 50s, and even 70s can leverage resistance training to build significant muscle mass and strength. It just might be more challenging and the process might need to become more strategic. 

For example, here are some changes you might want to implement: 

• Reduce Training Frequency: Train 3-4 times per week instead of 5-6 times per week.  Giving your body time for recovery becomes even more important as you age.
• Focus on Compound Exercises:  Skip the bicep curls and focus on things like pull-ups, squats, and deadlifts.  Not only will you work more muscle and joints in less time, but compound exercises tend to trigger more hormone release.
• Increase Protein Intake: Our bodies need protein to build muscle mass, and as we age we need even more protein to keep building muscle.  So increase your daily protein intake to about 1.6 – 2.0 grams per kilogram of body weight.
• Make Sure to Get Sleep:  This is part of giving your body recovery time, and it’s also critical for hormone optimization.  Make sure you’re getting no less than 7-8 hours of quality sleep each night.

Even though I’ve been pretty active throughout my life, I focus on these things in a way that I never did in my 20s and 30s.  And you know what? I have a leaner, more muscular physique than I had in my 30s.  It’s not because my body is better at building muscle at 50 years old, but because I’ve taken a more serious, strategic approach to my fitness and I work smarter instead of harder. The key is accepting that you need a different approach, not giving up on the goal.

To sum things up, a good baseline from which to start is to focus on resistance training and apply progressive overload with compound exercises while implementing longer recovery periods. Don’t push through soreness the way you might have when you were younger. Listen to your body’s signals and adjust accordingly. Some weeks that might mean adding weight, others it might mean focusing on proper form.

Just remember why you should want to build muscle in the first place.  Building strength and muscle after 40 isn’t just about looking good at the beach – though that’s definitely achievable. It’s about investing in your long-term health. It might be a little harder to build, but the research is crystal clear: maintaining muscle mass as we age is one of the best predictors of longevity and quality of life.

Setting Realistic Goals and Expectations

A critical part of making progress and achieving success with almost any endeavor in life is setting realistic goals and having realistic expectations, and this is certainly true with the idea of building muscle (and with health and fitness more broadly).  You can’t start a new fitness regimen and expect to look like a movie superhero six weeks later.  That’s never going to be a realistic expectation, especially after 40.  That’s not to say that you can’t or won’t see positive changes in strength and body composition in the short term, but you need to view building muscle and strength more as a marathon than a sprint.  

If you crush yourself with intense workouts and then don’t reach whatever unrealistic goals and expectations that you’ve set for yourself, you’re just going to burn out (or worse, get injured) and lose whatever progress you might have made. Instead, focus on consistency over intensity.  Your body actually builds muscle during recovery, not during intense gym sessions, and research shows that consistent, moderate training 3-4 times per week typically produces better long-term results than sporadic intense sessions.  So be consistent, achieve realistic intermediary goals that you’ve set for yourself, and with that feeling of achievement move on to new goals while keeping every ounce of the progress you’ve made.

When it comes to setting goals, you can use something like the SMART framework (because, honestly, “get jacked” or “be ripped at 40” don’t exactly provide a roadmap to success).

Here’s a quick example:

• Specific: “Add 5 pounds to my bench press every month”
• Measurable: Track weights, reps, and measurements
• Achievable: Based on your current fitness level and schedule
• Relevant: Aligned with your overall fitness goals
• Time-bound: Set realistic deadlines (think months, not weeks)

Now, about tracking progress – this is where most people mess up. You can’t just rely on the scale because in much the same way “age is just a number”, that number on the scale is just a number. You need multiple measurement methods to truly gauge your progress.

Let’s move on to realistic timelines because this is where people tend to get frustrated. Natural muscle building typically follows this pattern:

• Weeks 1-4: Mainly strength gains, minimal visible changes
• Months 2-3: Noticeable strength increases, slight muscle definition
• Months 4-6: Visual changes become more apparent
• Months 6-12: Significant changes in muscle size and shape

Generally speaking, visible results usually take about 6-8 weeks of consistent training – and that’s if your nutrition and recovery are on point. The first changes usually show up in workout performance, not in the mirror. So don’t get discouraged early in your journey if you’re not looking “ripped” or if the number on scale actually goes up (remember, you’re gaining muscle).  Focus on the improvements you’re making in terms of performance (e.g. more reps or more weight).

Remember what we talked about a moment ago regarding consistency.  Research suggests that your body will respond better to steady, progressive overload than to random bursts of intense training.  The person who trains consistently at 80% effort will almost always outperform the person who trains sporadically at 100%.  So fall in love with the journey rather than obsessing over the destination. Celebrate small wins along the way – like adding 10 pounds to your squat or doing your first unassisted pull-up. This will help you not only reach your goals but maintain them long-term.

Set your goals high, but break them down into bite-sized pieces. And please, please track your progress in multiple ways. You’ll thank me when you look back at those early progress photos six months from now!

Nutrition for Muscle Growth After 40

When you’re in your 20s, it might be possible to out-train a mediocre diet, at least when it comes to outward appearance. But that’s really a losing proposition in the long term. Nutrition is always important (both to promote muscle growth and for overall health), but it becomes even more crucial when you’re over 40.  Focusing on building a healthy diet that provides proper nutrition is a game-changer, so don’t sabotage yourself by eating junk.  (I have a video outlining what I believe to be the “best diet” for me if you’d like to check it out for inspiration).

Calories

First, let’s talk about calorie calculations, because this can be confusing for a lot of people. For muscle growth after 40, you’ll need a slight caloric surplus.  But notice I said a SLIGHT caloric surplus.  I’m not talking about some sort of high-calorie bulking situation here.  Our metabolism changes as we age, and too many extra calories are more likely to turn into “dad bod” than muscle mass.

Here’s a simple formula you can use as a guide:

• Take your body weight in pounds and multiply by 15 to calculate your maintenance calories per day
• Add 300-400 calories to support muscle gain
• Adjust every 2 weeks based on results

For example, a 180-pound person would start with about 2,700 calories (180 × 15) and add 300-400 calories for growth. To make sure you don’t overdo it, start at the lower end (300 calories) and then adjust accordingly based on results.

Protein and Micronutrients

Now it’s not just how many calories you consume that matters.  It’s also important where those calories are coming from, so let’s talk about protein because this is where people tend to go way overboard or to get not nearly enough. After 40, our protein synthesis efficiency drops, so we actually need more protein to achieve the same muscle-building results that we might have achieved when we were younger. The sweet spot for most men over 40 is going to be in the range of 1.8 – 2.2 grams of protein per kilogram of body weight.

Some of the best protein sources I’d recommend are:

• High-Quality Meats (specifically organic, grass-fed beef)
• Wild-Caught Fish (like wild-caught salmon or sardines)
• Eggs (organic and from free-range chickens if possible)
• Plant-Based Options (organic options like tofu, nuts, and legumes)
• High-Quality Protein Powder (for convenience)

And here’s something most people overlook – micronutrients become super important after 40 and play a big role in muscle recovery and growth.  Don’t neglect these:

• Magnesium (420 mg daily for men, 320 – 350 mg for women)
• Vitamin D (2000 – 4000 IU daily)
• Zinc (11 mg for men, 8 mg for women)
• B vitamins, especially B12 (2.4 mcg per day)

Diet & Meal Planning

What about meal timing and frequency? This is where things get interesting and there’s a fair amount of debate to be had, but the old “eat every 2-3 hours” rule isn’t as critical as we once thought.  A lot of it’s going to come down to the type of diet you eat and whether or not you follow any protocols like intermittent fasting / time-restricted feeding.  This isn’t going to be a one-size-fits-all, so just listen to your body and make sure you’re ingesting enough calories, consuming enough protein, and getting proper nutrition each day.

Meal prepping can help a lot in this respect.  Eggs are nutritious and easy to cook, so make sure you have a lot of them on hand.  Boil some at the beginning of the week and keep them in your refrigerator for a quick peel-and-eat snack.  Similarly, brown some ground beef and have it on standby in the refrigerator.  You can add it to the eggs, mix it with some beans and salsa, or just use it to make a sandwich.  Simple planning like this can make sure you hit your protein targets and also help to avoid stress-eating random junk when you’re hungry.

One last mistake to highlight that’s fairly common is focusing only on protein while neglecting healthy fats. After 40, hormonal optimization becomes crucial, and you need those healthy fats for hormone production. Aim for about 0.5 grams of healthy fats per pound of body weight per day, focusing on sources like:

• Avocados
• Butter (organic and from grass-fed cows)
• Nuts and Seeds
• High-Quality Olive Oil
• Wild-Caught Fatty fish
• Egg Yolks (organic and from free-range chickens)

Supplements

Before we wrap this up, let’s talk about supplements.  Supplements can help, but they’re not magic. I’ve spent lots of money on supplements over the years, but now I’ve realized that you really just need to nail the basics.

So what’s the bottom line? Nutrition for muscle growth after 40 isn’t complicated, but, like we talked about earlier with respect to training, it does require consistency and attention to detail. Focus on eating a healthy diet, consume enough calories, hit your protein targets, and make sure you get the right amounts of micronutrients and healthy fats.  And please don’t try to compensate for a poor diet with extra training. It just doesn’t work that way, and you won’t reach your long-term goals if you’re eating junk.

The Ultimate Workout Plan: How to Build Muscle After 40

After going through the journey myself and spending years as my own test subject, I’ve learned that the perfect workout plan isn’t about copying what the 25-year-olds are doing (or even what you did when you were 25 years old).  It’s about taking an honest look at where you are now and working smarter, not harder. 

Everyone is different, so of course there can be quite a bit of variation in the “ultimate workout plan” from person to person.  But there are some basic fundamentals that can be applied to pretty much anyone over 40.  For example, I mentioned earlier that training frequency will likely need to shift after 40. 

Here’s what that might look like based on the research:

• 3-4 training sessions per week
• 48-72 hours between sessions working the same muscle groups
• 45-60 minutes per session (intensity over duration)
• 12-15 total sets per muscle group per week

Remember… you’re not a kid anymore.  Don’t try to maintain some old workout schedule from your past and then wonder why you feel constantly drained. Recovery becomes significantly more important after 40. Your muscles aren’t bouncing back as quickly as they used to, so give your body time to recover.

Now when you’re actually training, should you do full-body routines or split routines?  The answer is… it depends.  Remember that part about everyone being different?  Different people are at different points in their fitness journey.  They have different levels of experience, different goals, different schedules, and so on.  That said, here are couple of ways you can break up your training along with some benefits for each:

• Full-body (3x per week):
  • More recovery time between sessions
  • Better hormone response
  • More flexible scheduling
  • Great for beginners and intermediates

• Upper/Lower Split (4x per week):
  • More volume per muscle group
  • Better for advanced lifters
  • Allows for more exercise variety
  • Still provides adequate recovery

And here are some key, non-negotiable exercises that offer the most bang for your buck and really must be in your program:

Before we jump into some workout examples, I must emphasize a very important point – don’t skip the warm-up! I know it’s tempting, but 10-15 minutes of proper warm-up can make or break your training after 40 and help you reduce your risk of injury. Dynamic stretches, mobility work, and light cardio aren’t optional anymore – they’re essential for quality training sessions.

Taking all of the above into consideration, let’s look at a sample of a weekly full-body split:

Monday: Full Body A

• Squats: 3 set of 6 – 8 reps
• Bench Press: 3 sets of 8 – 10 reps
• Rows: 3 sets of 10 – 12 reps
• Shoulder Press: 3 sets of 8 – 10 reps
• Face Pulls: 3 sets of 12 – 15 reps

Wednesday: Full Body B

• Romanian Deadlifts: 3 sets of 8 – 10 reps
• Incline Dumbbell Press: 3 sets of 10 – 12 reps
• Pull-ups: 3 sets of 8 – 12 reps
• Leg Press: 3 sets of 10 – 12 reps
• Lateral Dumbbell Raises: 3 sets of 12 – 15 reps

Friday: Full Body C

• Deadlifts: 3 sets of 5 – 7 reps
• Chest Supported Rows: 3 sets of 10 – 12 reps
• Standing Press: 3 sets of 8 – 10 reps
• Bulgarian Split Squats: 3 sets of 10 – 12 reps
• Cable Curls and Tricep Pushdowns: 3 sets of 12 – 15 reps

Now let’s talk about progressive overload because when it comes to resistance exercise this is where the magic happens no matter your age. Just keep in mind that after 40 progress looks different and adding weight every week isn’t the only way forward.  Progressive overload can mean:

• Adding weight (when appropriate)
• Increasing reps
• Improving form
• Decreasing rest periods
• Adding sets
• Increasing time under tension

Notice I listed “improving form” above as a means of progressive overload.  Form becomes absolutely crucial after 40. Your connective tissues aren’t as forgiving as they used to be, so leave your ego at the door. It’s better to do perfect reps with lighter weights than sloppy ones with heavy weights.  Not only is using perfect form likely to make your exercise more challenging, but it’s also likely to help you avoid injury.

Another thing to keep in mind is tempo, especially controlling the eccentric (lowering) portion of each exercise.  Aim for a 2-3 second lowering phase on most exercises. This not only reduces injury risk but also increases muscle time under tension, which is great for growth.

Remember, the goal isn’t to destroy yourself in every workout. The sweet spot is finishing each session feeling like you could have done 1-2 more sets – not crawling out of the gym. This approach will help you consistently build muscle while staying injury-free.

Recovery and Injury Prevention Strategies

If there’s one thing that has totally transformed my approach to training as I’ve gotten older, it’s understanding that you must include recovery in your plan.  Not only is it ok to miss a day of training, but you must take days off of training in order to give your body time to recover.  Not doing so is a recipe for disaster. 

Sleep

Let’s talk about sleep first because this is the main game-changer. After 40, sleep becomes your must-have ingredient for muscle growth. Research shows that poor sleep can decrease muscle protein synthesis by up to 30%, so don’t let poor sleep erase your efforts in the gym. 

Active Recovery

As important as sleep is, it’s not the only means of “recovery”.  Recovery also doesn’t mean just lying on the couch watching Netflix.  So let’s dive into active recovery techniques because the right kind of movement between workouts can actually speed up your recovery. 

Here are some examples of the types of “light movements” you can leverage for active recovery:

• 20-30 minutes of walking
• Gentle mobility work with yoga or stretching
• Swimming (amazing for joint health)
• Light cycling

Speaking of mobility work – this isn’t the boring stretching you did in high school gym class. This is about maintaining and improving your ability to move effectively through a full range of motion in key areas of the body.  After 40, mobility becomes your insurance policy against injuries, so make sure to dedicate 15 minutes daily to these mobility exercises:

• Hip flexor stretches (especially if you sit all day)
• Thoracic spine mobility
• Shoulder dislocates with a resistance band
• Ankle mobility work
• Cat-cow stretches for spinal health

A great thing about mobility work is that you can do it when you might otherwise be sitting around doing nothing.  For example, Instead of just laying on the couch watching TV, get down on the floor and work through your mobility routine while you’re watching.  You’ll probably be able to get through your whole routine before whatever show or game you’re watching is over, and you’ll feel a lot better knowing that this was productive time and not wasted time.

No Pain, No Gain?

Whether we’re talking about a more intense day of your primary workout or a lighter day of mobility or recovery work, it’s important to understand pain… and more specifically the difference between good pain and bad pain. That burning sensation during your last few reps? Probably ok. Sharp, shooting pain? That’s your body screaming for attention.

Here are some red flags to be on the lookout for that indicate it’s time to back off:

• Joint pain that persists more than 24 hours
• Sharp pains during specific movements
• Decreased range of motion
• Unusual weakness in a particular area

In general, you can follow a 48-hour rule.  If unusual soreness or discomfort hasn’t improved within 48 hours, it’s probably time to modify your training. It’s important to get to know your own body.  Listen to your body and over time you’ll have a pretty clear understanding of what’s good pain and what’s bad pain.  When in doubt, it’s a good idea to err on the side of caution, and that’s especially true as you age.  Taking a “no pain, no gain” approach and trying to push through what might actually be a significant injury will only set you back and put you at risk of injuring yourself further.  So don’t be reckless and put yourself out of commission.  Remember, consistency over time beats intensity in the moment, and backing off for a day or two can actually lead to better gains in the long run.  So listen to your body, back off a bit, and live to train another day.

If you do find that you have some normal, non-serious, training-related pain, here are some things you can use to assist with recovery and get back in tip-top shape for your next workout:

• Foam roller (start gentle!)
• Massage balls for trigger points
• Compression gear for long days
• Hot/cold therapy
• Magnesium supplements before bed

The foam roller is definitely worth giving a try if you haven’t before. It’s a great way to give yourself a massage by essentially using a rolling pin for your muscles. It’s also a tool that is relatively inexpensive and easy to use.  Plus, you can use it during time that might otherwise be wasted time (for example, when you’re sitting around watching TV) just as I mentioned in the case of mobility work.  The foam roller might feel a little awkward or uncomfortable at first, but just start with larger, major muscle groups and work your way to more specific areas.  Over time you might grow to love it.

The bottom line? Recovery isn’t just about preventing injuries – it’s about optimizing your results. Every hour you spend on recovery is an investment in your next workout. So take recovery seriously.  Plan for it.  Schedule it. 

Remember, you’re playing the long game here. It’s better to train at 80% and stay consistent than to push at 100% and end up sidelined with injuries. Your body after 40 has wisdom.  Learn to listen to it and it will reward you.

Supplements to Support Muscle Building After 40

As I mentioned earlier, I’ve spent (and in many cases wasted) a lot of money on supplements over the years.  After a lot of trial and error, I’ve really come to the conclusion that less is more when it comes to supplements and that you should really spend your time and effort building a healthy, nutritious diet and getting what your body needs from food.  That said, there are some supplements that have some solid scientific backing and would be worth leveraging.

Protein

We already discussed how our bodies require more protein to support muscle growth as we age and why it’s important to make sure you’re getting enough protein.  Getting that protein from high quality foods is ideal, but a high quality protein powder can be a convenient and effective way of addressing any dietary shortcomings and making sure you hit your protein target.

• Aim for 25-30g per serving
• Look for minimal ingredients
• Look for high-quality ingredients
• Types that work best:
  • Whey Isolate or Whey Concentrate (fast absorption)
  • Casein (great before bed)
  • Plant-based blends (if dairy-sensitive)

Creatine

Now, let’s talk about creatine monohydrate – the unsung hero of muscle building after 40. Creatine has been on my radar for more than 25 years, and while I haven’t always used it regularly in the past I now consider it a must.  

Creatine is  arguably the most well-studied supplement out there, and the research is crystal clear regarding its safety and effectiveness. Studies have shown that creatine can improve exercise performance, help increase muscle strength and lean muscle mass, reduce dehydration, minimize muscle tightness and muscle injuries, and help with recovery after exercise. Studies also suggest that creatine has a neuroprotective effect and can help brain function as we age including the improvement of short-term memory and reasoning. If that’s not enough, creatine is also cost-effective and readily available.  What’s not to like?

Here’s what you need to know about taking creatine:

• Look for pure Creatine Monohydrate (there are other types of creatine out there, but Creatine Monohydrate is the one you want)
• Take 5g daily (no loading phase needed)
• Timing doesn’t matter much (but you can try to take it at the same time every day to help with consistency)
• Look for micronized form for better absorption

Vitamin D3 + Vitamin K2 + Calcium

Here’s something a lot of people overlook – vitamin D3, vitamin K2, and calcium.  I list these three together because of the synergistic way in which they work together.  It’s no coincidence that they’re often found together in supplements.

After 40, bone density becomes crucial for heavy lifting and for life in general.  You want to make sure that you avoid bone loss and that your bones stay strong.  When you think of strong bones, calcium probably comes to mind immediately, but calcium alone isn’t enough.  Vitamin D3 helps the body absorb calcium from the intestines, and then vitamin K2 directs that calcium to where it needs to be (bones and teeth) and prevents it from building up in other parts of the body where it could be problematic (like arteries and other soft tissues).  So when it comes to bone health, calcium, vitamin D3, and vitamin K2 all have an important part to play, so you need to make sure you’re getting all three.

Beyond bone health, vitamin D3 is critical for the proper function of many other systems in the body.  It plays a role in the healthy function of the immune system, muscles, and brain.  Our bodies naturally produce vitamin D when exposed to sunlight, but these days many people don’t or can’t get enough sun exposure for their bodies to produce an adequate amount of vitamin D.  This can be due to not spending enough time in the sun, using sun protection (covering up or using sunscreen) when in the sun, or a combination of location and season (especially in the winter months).  So supplementing with vitamin D3 is a must for most people.

So how much of these critical supplements should you take?  Current research suggests:

• Vitamin D3: 2000 – 4000 IU daily
• Vitamin K2: 120 micrograms daily
• Calcium: 1000 – 1200 milligrams daily

Take these three together for better absorption and effectiveness, and if possible get your levels checked annually to make sure they’re where they need to be.

One thing to always keep in mind is that supplements can’t make up for poor nutrition or inconsistent training. They’re called supplements for a reason – they supplement an already solid foundation.  So focus on building that solid foundation before (or at least in conjunction with) going down the supplement rabbit hole.  And when you do look at supplements, start with the basics I outlined above (protein, creatine, vitamin D3, vitamin K2, and calcium).  Only add other supplements if you have a specific need that’s been identified through blood work or performance metrics. 

And please, please read the labels.  This goes for both food and supplements.  You should always look for minimal ingredients, and the ingredients that are in there should be high quality.  Don’t ingest things that have questionable or unnecessary ingredients.  This is especially true for supplements.  Remember, the supplement industry is largely unregulated, so stick to reputable brands even if they cost a bit more. Sometimes it’s not worth trying to save a few bucks.

Lifestyle Factors That Influence Muscle Growth

I’ll be the first to admit that I haven’t always taken the best care of my body.  My 20s in particular were a bit of a train wreck.  But when you’re young you don’t always realize how important lifestyle factors are with respect to health and fitness (or maybe you do realize it but you have different priorities). These days it’s pretty clear to me that what happens outside the gym is just as important as what happens inside it.

Sleep

I know we already touched on the importance of this earlier, but in my opinion the single most important thing to focus on is sleep.  Your body’s recovery systems kick into high gear during deep sleep, and you don’t want to shortcut (or short-circuit) this process.  

I spent a lot of years getting not-a-lot of sleep.  I always considered myself a “night owl” and would be awake and active late into the night, which of course led to me getting a less-than-ideal amount of sleep.  Honestly, it’s something I still struggle with today, but since I’m much more aware now of how important it is to get enough sleep, I’m much more intentional when it comes to my sleep routine and making sure I get at least 7-8 quality hours of sleep per night.

Another thing to keep an eye on is your stress level.  Stress can wreak havoc on your body, and for a lot of us the older we get the more stress we experience. Chronic stress has all kinds of negative effects on the body like raising cortisol levels, which can lead to a number of physical problems and absolutely wreck your muscle-building efforts. 

Getting enough quality sleep will likely help lower your stress levels, but here are some other things you can try for stress management:

• 10 minutes of daily meditation
• Regular outdoor walks
• Deep breathing exercises
• Evening wind-down routine
• Setting boundaries with work time

Social Support

Social support is another lifestyle factor that can have a big impact on your muscle building efforts.  If you’re the type of person who can excel as a lone wolf in the gym and keep yourself focused, motivated, and on task, then more power to you.  But some people need more social support or a fitness tribe. If that sounds like you, here are some ways you can build your support system:

• Join a training group or find a workout partner
• Share goals with family (get them involved!)
• Connect with online communities
• Consider working with a coach or personal trainer
• Schedule regular check-ins with accountability partners

The encouragement you might receive from an online community or the help that you provide to others along the way can be incredibly motivating, help you stay consistent, and keep you going through some tough plateaus. 

Movement

One often-overlooked lifestyle factor is your daily movement patterns. It’s no secret at this point that most people do way too much sitting.  Sitting at a desk (or in a car or on the couch) for 8+ hours can undo a lot of your hard work.

If your daily life includes a lot of sitting, make sure to include “movement snacks” throughout your day:

• Stand up every 30 minutes
• Do some quick mobility work between meetings
• Go for a lunchtime walk
• Use a standing desk
• Take phone calls while walking

As long as we’re talking about movement, let’s take a moment to talk about cardio.  A lot of people go all-in on muscle-building and completely neglect cardio.  Maybe that’s due to a perceived lack of time or because they think cardio will kill their gains. Whatever the case, you do need to have a cardio-strength balance.  

One thing you can try is doing cardio in the morning and strength training in the evening (or vice versa). Just make sure that you do devote some time to cardio so that you can make sure you have the best of both worlds – cardiovascular health and muscle gains.

Plan Ahead

Another factor to consider is having systems in place for busy periods or anything that might disrupt your normal training schedule. Life gets crazy sometimes, and that’s when most people lose focus and drop their fitness goals. With that in mind, have a plan in place for these less-than-ideal times:

• Have a 20 minute workout of compound exercises ready to go
• Have some basic home workout equipment on hand
• Follow a simple meal prep strategy so that you don’t resort to eating junk
• Be ready with stress-relief shortcuts for the crazy times

When it comes to changes in lifestyle factors, think integration rather than addition. Don’t think of these as more things to do – think of them as ways to enhance what you’re already doing. Each element should support the others, creating a sustainable system for long-term success.

And please, don’t feel like you need to overhaul your entire life all at once. Pick one factor to focus on (I recommend starting with sleep), master it, then move to the next. Otherwise you might risk getting overwhelmed and giving up.

Remember, building muscle after 40 isn’t just about sets and reps – it’s about creating an environment that supports your goals. When your lifestyle aligns with your fitness goals, that’s when the magic happens and you’ll find success.

Conclusion

Building muscle after 40 isn’t just possible – it’s a game-changer for your health, confidence, and overall quality of life. By following this plan, you’ll be well on your way to achieving the strong, sculpted physique you’ve always wanted. Just remember, consistency is key, and progress takes time. Embrace the journey, celebrate small victories, and don’t be afraid to adjust your approach as needed. Your best body is waiting for you – so why not start building it today? The future you will thank you for taking that first step.