Building Muscle After 40: Tips and Ideas to Get Strong at Any Age
As we age, our muscles start to decline, making it harder to build and maintain muscle mass. But the good news is that there is always time to start building muscle, regardless of age. You can get stronger in your 40s, 50s, or beyond while improving your overall health. Building muscle after 40 is essential for maintaining independence and performing daily activities, reducing the risk of falls and fractures, and improving overall health and quality of life.
We’re excited to share our seven tips for building muscle after 40. In this post, we’ll provide actionable advice and strategies to help you achieve your goal of getting strong and improving your health. From the role of strength training to small but impactful lifestyle changes, we’ve got you covered. Whether you’re just starting or looking to take your muscle-building efforts to the next level, this post has something for everyone. Keep scrolling for our expert advice on building muscle after 40!
Strength training is the most effective way to build muscle mass, especially after age 40. Start with light weights and work your way up, focusing on slow and controlled movements. You should aim for 2-3 sets of 8-12 reps, 2-3 times per week. Remember to include exercises for all major muscle groups, including your chest, back, legs, and arms. You can find tips for fitness and exercise in San Diego to get started here!
High-Intensity Interval Training (HIIT)
HIIT workouts are short, high-intensity workouts that can be done in a short amount of time. They’re great for building muscle mass and increasing cardiovascular endurance. You can do HIIT workouts at home or the gym, using bodyweight exercises or weights. It’s also important to consider what to eat before and after workouts.
Eat a Balanced Diet
To build muscle, you must fuel your body with the proper nutrients. Aim to eat a balanced diet with plenty of protein, healthy fats, and complex carbohydrates. Foods such as lean meats, nuts, seeds, and whole grains can help you build muscle and maintain overall health.
Drinking enough water is essential for muscle building and recovery. We all know this and hear it a lot, but it can be a hard habit to grow in if you don’t already make hydration a priority. We’re going to give you a little math problem to help you know exactly how much water you need, and don’t stress (we’ll get to that point soon!), you can use a calculator for this one.
According to the National Academy of Medicine, a person’s daily water intake should be based on their body weight. The IOM recommends that men drink at least 3.7 liters (about 13 cups) of total water per day, while women should drink at least 2.7 liters (about 9 cups) per day. You can do lengthy calculations to get to the exact amount, but we recommend committing to 8-10 glasses daily for optimal hydration.
Get Enough Sleep
Sleep is also critical for muscle recovery and growth, even though we may just assume that’s true for children! Aiming for 7-9 hours of quality sleep each night can help older adults build and maintain muscle mass and strength. As we age, our sleep patterns may change, and older adults must prioritize getting enough sleep and make changes to their sleep routines if necessary.
We know, we know, this is easier said than done. But bear in mind that stress can trigger a whole host of issues as we age and certainly have a negative impact on muscle building and overall physical health. Some of our favorite ways to reduce stress are through activities such as meditation, yoga, or exercise.
Consistency is Key
Last but not least, consistency. Building muscle takes time and consistent effort. Don’t expect overnight results, but stick with your routine, and you’ll see progress over time.
Building muscle after age 40 can be especially beneficial for older adults, as it helps counteract the natural decline in muscle mass and strength that occurs with aging. With these tips, you can get strong at any age and improve your overall health and well-being. We believe in you – have a great workout and follow these tips if you are just starting a new exercise routine! It’s also vital to consult with a doctor to have a tailored plan based on your body and its needs.