How to Build Muscles in Your 40s?

Although I mostly work with younger guys who are eager to build big muscles, I also train clients in their 40s.

Some of the most common questions they ask me include:

How can I build muscle after 40?

Is it possible to get back the body I used to have?

Can I still gain muscle at my age?

My response is always the same.

Yes, you can.

But, it requires a different approach.

Building Muscle In Your 40s : What Are the Best Methods?

Even if you’re over 40, the right combination of workouts, diet, and rest can help you achieve your muscle-building goals.

You can definitely gain muscle after 40, but the approach needs to be different from what worked in the past.

I’ll explain the exercises, cardio, and nutrition you need to get the strong and muscular body you want.

Plus, I’ll show you why using a natural testosterone booster like Testo Prime can help you bulk up and boost strength after 40 and why is this the most used fitness supplement.

1. Workouts In Your 40s 

Exercise is the most effective way to build muscle after 40.

It’s important to target different muscle groups at the gym.

However, as we age, our bodies become more vulnerable to injuries.

That’s why you need to adjust your workout routine.

Always start with at least 15 minutes of cardio to warm up before lifting weights.

This will raise your body temperature and improve blood circulation, preparing your muscles for the workout.

Warming up and stretching are more crucial now than ever.

Let’s move on.

How Many Sets and Reps to Build Muscle After 40?

Aim for moderate to high reps: 8-12 reps for upper body exercises and 12-20 reps for lower body exercises.

In this phase, use weights that are 60-70% of your one-rep max (1RM).

What is 1RM?

It’s the heaviest weight you can lift for one repetition of an exercise.

For example, if you squat 200 pounds and can only do one rep, that’s your 1RM.

So, 60% of that would be 120 pounds, and 70% would be 140 pounds.

Why avoid lifting maximum weight?

Lower intensity training with more reps leads to hypertrophy, or muscle fiber growth.

Heavyweights put a lot of stress on your joints and ligaments.

To avoid injury, stick with moderate weights for your reps.

This will help stimulate muscle growth without unnecessary strain.

How Should You Exercise?

Incorporate both bodyweight exercises and machine workouts.

Also, don’t forget to lift weights to increase strength.

When you’re younger, you can rely more on bodyweight exercises.

But as you age, stabilizer muscles weaken, increasing the risk of ligament and tendon injuries.

Using machines can reduce the chance of injury.

Proper form is critical.

Your body doesn’t recover as quickly as it once did.

If you perform exercises incorrectly, the risk of injury increases.

What else changes after 40?

Rest and recovery.

Your body needs more time to recover, and fewer days in the gym are necessary.

Rest and recovery are just as important as the workout itself.

These are some essential rules to follow for muscle growth.

Here’s a beginner workout plan for those over 40.

This one-week training program covers the entire body with a balance of weight training and rest.

Aim to work out four times a week.

2. Nutrition Tips

As I mentioned earlier, once you’re over 40, your metabolism slows down, so it’s essential to adjust your eating habits.

You can’t maintain the same diet you had at 18 without quickly gaining weight and fat.

To avoid this, steer clear of high-carb foods, junk food, and alcohol (especially beer).

Additionally, after 30, testosterone levels naturally decline, so you should focus on boosting them.

Incorporate testosterone-boosting foods into your diet, such as:

• Egg yolks
• Lean beef
• Nuts
• Salmon
• Green vegetables
• Cruciferous vegetables
• Pumpkin seeds

Moreover, it’s important to eat foods that stimulate Human Growth Hormone (HGH), which is crucial for building lean muscle, such as:

• Foods high in arginine – milk, beef, chicken, seafood, legumes, peanuts
• Broad beans
• Foods that boost serotonin – pineapple, bananas, berries
• Coconut water
• Foods rich in GABA – soy, seeds
• Foods high in choline – broccoli, wheat, Brussels sprouts, peanuts, egg yolks

Before a workout, opt for foods rich in healthy carbohydrates to boost your energy, such as:

• Brown rice
• Oatmeal
• Whole wheat pasta
• Sweet potatoes
• Orange juice

After your workout, focus on foods high in protein and healthy fats, including:

• Low-fat dairy products
• Beef and poultry
• Tuna and salmon

3. Supplements

Supplements are definitely very good allies in your bodybuilding and fitness journey.

Especially when you want to build muscle after 40.

Here’s the kicker:

I don’t like steroids so I’m not talking about steroids.

There are some effective supplements made of natural ingredients that can help you build muscles after 40.

You will need a testosterone booster to build muscles in your 40s and 50s.

The most effective supplement for building muscle over 40 (I am not using steroids), in my opinion, is Testo Prime.

I am using this supplement when I need more testosterone and more strength.

Testo Prime is made only of natural ingredients (you can check the label to see a complete list).

It’s made of 12 clinically-tested ingredients:

• Ashwagandha extract – clinically tested ingredient, that boosts testosterone, energy, focus, and endurance. Also improves sleep quality, reduces stress, and boosts metabolism.
• Panax Ginseng – a plant extract that increases your libido and carries oxygen to your muscles, so improves endurance and reduces fatigue
• Fenugreek– a plant extract that blocks estrogen production, boosts libido and increases your strength
• D-aspartic acid – an amino acid that boosts testosterone production by 50%
• Green tea – helps maintain testosterone levels, speeds up the metabolism
• Pomegranate extract – improves sexual performance and increases penis blood flow, reduces fatigue
• Vitamin D – also increases the levels of testosterone and your libido. Improves your immune system.
• Zinc – is vitally important for the excretion of testosterone. Best testosterone-boosting mineral.
• B5 vitamin– converts fat layers into energy.
• B6 vitamin – by stimulating the androgen receptors in your body, vitamin B6 signals the testicles to produce more testosterone.
• Garlic extract – boosts T levels, overall health, and metabolism. Don’t worry, your breath isn’t going to be bad.
• Black pepper (piperine) – helps all the above-mentioned ingredients to be absorbed well.

It will boost your testosterone, reduce tiredness, fat layers, and man boobs and increase muscle mass.

Also, it will help you get a lean body.

I am using Testo Prime in both phases, bulking and cutting.

But, you need to use it regularly, for at least 3 months in one cycle.

You can read more about Testo Prime and check the price here.

4. Lifestyle changes

Building muscle in your 40s requires more than just a solid workout routine and a good diet. Your lifestyle plays a significant role in how efficiently your body can recover and build muscle.

As you age, your body needs more time to recover, and proper sleep is essential for muscle repair and growth. Aim for 7-9 hours of quality sleep per night to ensure your body can recover and perform at its best.

High levels of stress increase cortisol, a hormone that can hinder muscle growth and lead to fat gain. Incorporating stress-management techniques like meditation, deep breathing exercises, or yoga can help you maintain a healthy hormonal balance.