As men reach their 40s and beyond, maintaining optimal health becomes increasingly important. One key aspect often overlooked is the importance of building muscle after 40.
Contrary to popular belief, age is not a barrier to achieving a stronger and more muscular physique. In fact, focusing on building muscle after 40 can provide numerous benefits for men.
Performing regular muscle-building workouts helps counteract age-related muscle loss, improves bone density, boosts testosterone levels, and enhances your overall health, vitality, and quality of life!
The benefits extend beyond physical strength to include enhanced metabolic rate, cardiovascular health, mental well-being, and body image. By incorporating strength training into their lives, men can unlock their potential and enjoy a healthier and more fulfilling life after 40.
OK, that's all well and good, but HOW do you do it?
This blog is our definitive guide to building muscle after 40. In it, you'll learn all about:
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- Why building muscle is so important for men over 40.
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- The benefits of building muscle after 40.
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- How to set muscle-building goals.
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- A full, week-long muscle-building workout plan.
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- The importance of proper nutrition to muscle-building.
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- And more!
Ready to finally achieve the body you've always wanted (or used to have)? Take some time to digest this article, then get started today!
Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!
At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.
This article will teach you everything you need to know about building muscle after 40, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.
Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.
Sound good? Good. Let's dive in!
Why Building Muscle Matters for Men Over 40
Sarcopenia, the age-related loss of muscle mass, begins around the age of 30 and accelerates after 40. By engaging in regular strength training, men over 40 can combat this muscle loss and preserve their strength and functionality. Building muscle helps maintain a higher metabolic rate, enhances physical performance, and reduces the risk of injuries and frailty associated with aging.
Testosterone, a crucial hormone for muscle growth and maintenance, naturally declines as men age. Building muscle through strength training has been shown to stimulate testosterone production, leading to improved muscle growth, increased strength, and enhanced overall well-being. It can also aid in maintaining healthy body weight and promoting better body composition.
Osteoporosis, a condition characterized by weakened bones, affects both men and women, with men experiencing a higher risk after 40. Strength training stimulates bone remodeling, increasing bone density and reducing the risk of fractures. Building muscle not only strengthens the muscles themselves but also supports the skeletal system, promoting overall bone health and longevity.
Finally, with age, men become more susceptible to insulin resistance and metabolic disorders such as type 2 diabetes. Engaging in regular strength training increases insulin sensitivity, allowing the body to effectively utilize glucose and maintain stable blood sugar levels. Building muscle after 40 can help manage weight, improve overall body composition, and reduce the risk of developing chronic diseases.
Check out this video to learn why — and how — to build muscle after 40!
The Benefits of Building Muscle After 40
Building muscle improves muscular strength, allowing men to perform daily tasks with ease and reducing the risk of injuries. It enhances mobility, flexibility, and stability, enabling individuals to maintain an active lifestyle and engage in activities they enjoy.
Muscle is metabolically active tissue, meaning it burns calories even at rest. By increasing muscle mass, men can elevate their resting metabolic rate, facilitating weight management and potentially reducing the risk of obesity and its associated health complications.
Regular strength training can positively impact cardiovascular health markers, including blood pressure, cholesterol levels, and heart function. Building muscle after 40 promotes a healthy heart and reduces the risk of cardiovascular diseases, such as heart attacks and strokes.
Physical exercise, including muscle-building activities, has a profound impact on mental well-being. Engaging in regular resistance training helps reduce stress, anxiety, and symptoms of depression. Additionally, studies have shown that exercise promotes cognitive function, memory, and overall brain health, which can be particularly important as men age.
Building muscle after 40 can enhance self-esteem and body image. Achieving personal fitness goals and witnessing physical transformation boosts confidence, leading to improved mental and emotional well-being. Feeling strong and fit positively influences other areas of life, including personal relationships and professional success.
If you're going to build muscle, you've got to do it right! Here are the five most common muscle-building mistakes made by men over 40!
Setting Muscle-Building Goals
Before you begin a muscle-building workout routine, set goals. Your individualized goals might include:
- Weight loss plus muscle gains
- Total body muscle gains
- A leaner body/fat loss
- Weight gain
- Bigger arms
- Bigger legs
- A smaller waistline
- Lower blood pressure
- Reduced cholesterol
- Better blood sugar control
Set goals that are attainable and measurable, and choose a timeline needed to meet each goal. If you desire weight loss, aim to lose 1 to 2 pounds per week until you reach your goal weight. If muscle gain is your goal, try to gain 1/2 to 1 pound of lean mass weekly.
When you desire muscle growth, the American College of Sports Medicine (ACSM) recommends the following sets and reps schedule:
- 1 to 3 sets of 8 to 12 reps for beginners and intermediate-level athletes
- 3 to 6 sets of 1 to 12 reps for more advanced athletes
As a rule, aim to complete at least 3 sets of 6 to 12 reps (choose lower reps if you’re lifting heavier weights), and work all major muscle groups at least one to two times weekly.
What Are The 5 Best Muscle Building Exercises For Men 40+?
The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…
Sample Routine for Building Muscle After 40
Building muscle mass for men over 40 isn’t as complicated as it may seem and doesn’t take up hours of your time. Simply eat healthy foods and complete at least 30 minutes of strength training most days of the week.
A sample muscle-building workout routine for men includes the following:
Monday: Lower Body/Back Workout
1. Barbell Deadlifts: 3 to 5 sets of 6 to 12 reps
Bend down to pick up your barbell. Keep your arms straight and slowly move into a standing position by bending at your waist, and repeat.
2. Barbell Front Squats: 3 to 5 sets of 6 to 12 reps
Place the barbell near your chest in front of your body instead of behind your neck. Slowly squat down until your thighs are about parallel with the floor, and stand back up to complete the squat.
3. Barbell Lunges: 3 to 5 sets of 6 to 12 reps
Rest your barbell on your shoulders behind your neck. Lunge forward with your right leg until your left knee almost touches the ground. Get back into a standing position, lunge forward with your left leg, and alternate legs.
4. Barbell Rows
: 3 to 5 sets of 6 to 12 reps
Bend over slightly and hold your barbell out in front of your body. Slowly bring the barbell up toward your belly button and back down. Repeat the exercise.
5. Rear Deltoid Flys: 3 to 5 sets of 6 to 12 reps
Grab some dumbbells. Bend over until your back is about parallel with the floor. Your arms should hang down toward the floor. Stay in a bent-over position, and slowly lift your arms up and away from each other until they are parallel to the floor. Lower your arms back down and repeat.
6. Barbell Calf Raises: 3 to 5 sets of 15 to 20 reps
Rest your barbell behind your neck on your shoulders, and slowly lift your body up and back down using your calf muscles. You can also try these one-leg calf raises.
Build your lower body with this at-home lower-body strength workout. All it takes is 30 minutes!
Tuesday: Chest/Ab Workout
1. Dumbbell Chest Press: 3 to 5 sets of 6 to 12 reps
Hold dumbbells and lie flat on your back on a weight bench. Keep your weights near your chest, and slowly lift the dumbbells up toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.
2. Dumbbell Incline Chest Press: 3 to 5 sets of 6 to 12 reps
Change your weight bench to a seated inclined bench. While in an inclined position, complete the same motion you did with a traditional dumbbell press. Hold dumbbells at your chest and slowly lift them toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.
3. Push-Ups: 3 to 5 sets of 15 to 20 reps
Get into a plank position. Slowly lower your body down until your face almost touches the floor, and push back up into a plank position.
Alternate between wide grip and close grip push-ups to change things up a bit. When you become more advanced, try plyo push-ups by clapping your hands together in the air at the height of each push-up.
4. Dumbbell Flys: 3 to 5 sets of 6 to 12 reps
Lie flat on your back on a weight bench. Extend your arms out on each side of your body so they are perpendicular to the rest of your body (form a “T” shape). Keep your arms straight and bring the dumbbells up toward the ceiling until they almost touch. Lower the weights back down and repeat.
5. Body Saw Planks: 30 to 60 seconds
Get into a plank position and slowly move your body forward and backward in a saw-like motion.
6. Lying Leg Raises: 30 to 60 seconds
Use a weight bench or lie flat on the floor. Lift your legs up to a 90-degree angle from the floor. Slowly lower your legs down until they almost touch the floor (or until they are slightly lower than your weight bench). Repeat this up-and-down motion continuously.
7. Mountain Climbers: 30 to 60 seconds
Get into a plank position once again. Bring each knee forward, one at a time, toward your elbows in a quick motion.
8. Shoulder Touch Planks: 30 to 60 seconds
Remain in a plank position and touch your left shoulder with your right hand. Then touch your right shoulder with your left hand and repeat.
Check out this complete dumbbell chest routine!
Wednesday: Cardio, HIIT, Plyometrics, (OR REST)
Choose a continuous cardiovascular exercise, high-intensity interval training (HIIT), or a plyometrics circuit to burn excess fat. Add an ab workout of your choice as well.
You can choose yoga or Pilates instead if you prefer, or a rest day if you’re tight on time or just beginning a new muscle-building workout routine.
This HIIT bodyweight workout for fat loss can be done from inside your home with NO equipment!
Thursday: Lower Body/Shoulder Workout
1. Step-Ups: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps for each leg
Hold dumbbell weights or use your own body weight as resistance. Step up onto a plyometrics box or bench, and step back down. Repeat with the same leg, or choose alternating step-ups.
2. Jump Squats: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps
Use your own body weight or hold dumbbells as resistance. At the height of each squat, jump up into the air and return to a squat position. Complete wide stance or narrow stance squat jumps (or alternate between the two).
3. Squat to Press: 3 to 5 sets of 6 to 12 reps
Hold dumbbells near your shoulders and squat down until your thighs are about parallel with the floor. Stand back up and at the height of each squat, complete a dumbbell shoulder press and repeat.
4. Kettle Bell Swings: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps
Hold a kettlebell with your arms hanging down in front of you, and slightly squat down. When you stand back up, keep your arms straight and swing the kettlebell toward the ceiling as fast as you can and repeat. Squat down further to really make your legs and glutes burn.
5. Dumbbell Lateral Raises: 3 to 5 sets of 6 to 12 reps
Stand up straight with your arms down at your sides. Keep your arms straight and lift them out away from each other (away from your midsection) until your arms are parallel with the floor (and form a “T” shape with the rest of your body) and repeat. To change things up, bend over slightly instead of standing up straight while doing lateral raises.
Discover the 10 best shoulder exercises for men!
Friday: Arm/Abs Workout
1. Standing Barbell Curls: 3 to 5 sets of 6 to 12 reps
Stand up and keep your elbows close to your body. Slowly lift a barbell up toward your shoulders using your biceps and repeat. If you don’t have a barbell, try dumbbell biceps curls instead.
2. Dumbbell Hammer Curls: 3 to 5 sets of 6 to 12 reps for each arm
While standing, slowly curl dumbbells up and across your body using your biceps and repeat.
3. Medicine Ball Triceps Push-ups: 3 to 5 sets of 15 to 20 reps
Place your hands on a medicine ball and complete push-ups, focusing on your triceps.
4. Dumbbell Triceps Kickbacks: 3 to 5 sets of 6 to 12 reps
Begin in a standing position. Bend over until your back is about parallel with the floor. Keep your upper arms in line with your back, and don’t move them. Using your triceps, slowly lift your weights up toward the ceiling until your forearms are in line with your upper arms, and repeat.
5. Overhead Triceps Extensions: 3 to 5 sets of 6 to 12 reps for each arm
Sit on a weight bench or stand up. Extend your arm to lift a dumbbell above your head. Slowly lower the weight down behind your head as low as you can and repeat the exercise.
6. Dumbbell Skull Crushers: 3 to 5 sets of 6 to 12 reps
Use a weight bench and dumbbells during this exercise. Using your triceps, lift your weights overhead simultaneously. Slowly lower the weights down to your ears and repeat.
7. Exercise Ball Leg Raises: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps
Instead of doing traditional leg raises on a weight bench or the floor, place an exercise ball between your knees while completing each leg raise.
8. Plank Jacks: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps
Get into a plank position. Keep your legs straight and spread your feet apart and back together continuously. If you’re more advanced, spread your hands apart and back together at the same time.
9. Ab Wheel Exercises: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps
Complete abdominal exercises using an ab wheel, or simply do traditional sit-ups if you don’t have an ab wheel handy.
Try these arm workouts for mass to grow your triceps and biceps!
Saturday: Cardio, HIIT, or Plyometrics
Complete continuous cardio, HIIT, or a plyometrics workout. Add ab exercises of your choice.
Sunday: REST or complete low-intensity cardio (yard work, walking, etc.)
Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.
Don’t Forget a Healthy Diet!
What you eat is just as important as which muscle-building workout routine you choose.
If weight gain is your goal, aim to eat 300 to 500 extra calories each day. If you desire weight loss, eat about 500 to 750 fewer calories than your usual intake.
Regardless of your body weight goals, when completing a muscle-building workout routine, aim to:
- Eat often (every few hours or so)
- Eat about 1 gram of protein for each pound of your body weight
- Fill half your plate with fruits and veggies
- Fill half your plate with proteins and fiber-rich starches
- Drink about 16 cups of water daily
- Sleep at least 7 hours each night.
Healthy sources of protein, carbs, and fat to choose from include:
- Proteins: protein shakes, lean meats, fish, poultry, seafood, eggs, tofu, low-fat dairy foods (non-fat Greek yogurt or low-fat cottage cheese, for example), nuts, and seeds.
- Carbohydrates: wild rice, brown rice, quinoa, whole-grain pasta, oatmeal, corn, sweet potatoes, peas, dried beans, other legumes, vegetables, fruits, nuts, seeds, and low-fat milk.
- Healthy Fats: plant-based oils, fish oil, fatty fish (salmon or tuna), avocadoes, nuts, seeds, nut butter, and olives.
If prefer more specific meal plans, sign up for the Fit Father Project’s free 1-day meal plan to get started. This healthy eating plan gives you a base for what to consume during your muscle-building workout routine. You’ll then be able to build your own menus over time.
When weight gain is your goal, pack some high-calorie items into meals and snacks. For example:
- Drink protein shakes between meals
- Snack on nuts, seeds, cheeses, and dried fruit
- Add avocados, cheese, nuts, or seeds to salads and soups
- Cook with extra plant-based oils
- Eat fatty fish (tuna and salmon)
- Top fruit and toast with nut butter
- Add nut butter to protein shakes
Regardless of your body weight goals, avoid sugary drinks, sweets, pastries, white rice, white bread, other processed grains, fried foods, processed snack foods, processed meats, and baked goods.
How many calories does it take to build muscle? We’ll teach you how to calculate YOUR daily calories for muscle building!
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See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »
*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building muscle after 40.
