10/06/2025
5 Ways to build muscle after 40.
On average we lose around 1% lean mass per yeat after 55. However there is good news, you can halt this and even grow muscle into mid life by following these steps.
1- Consistent, Progressive Resistance Training.
2-3 sessions per week aiming for 10-15 working sets, focusing on the big seven lifts: squat, hinge, vertical push and pull, horizontal pull and pull.
2- Adequate Protein Intake.
Aim for 0.82g/lb or 1.8/kg of protein per day. The need for protein actually increases as we age. Animal sources are optimal and if you can tolerate it, dairy is a great option of the added benefits of calcium for bone mineral density.
3- Sleep and Recovery.
Essential for muscle building, hormone regulation, and stabilising energy levels. Anything over 7.5 hours is amazing, consistent wake and sleep times help.
4- Vitamin D.
Vital for muscle building. Most people are deficient even if you spending a lot of time outside. Consider a supplement, but fatty fish, mushrooms and eggs can provide a good about of your needs.
5- Exercise Technique, Periodization, Safety.
The last thing you want is for your progression and effort to be wasted based on an injury, fatigue or poor form. Progress gradual, lead with technique first, and allow periods or rest or reduced volume and or weight.
By following these steps you will have a simple but effective toolkit to fight the natural decline in muscle loss and reap all the added benefits that strength and muscle mass provides.
