Think building muscle after 40 is just a pipe dream? Think again! This step-by-step guide will show you everything you need to know about how to build muscle as a busy man in your 40s, 50s, and beyond.
There's a science to rebuilding lean mass and strength as your body ages — and it doesn't involve spending hours in the gym!
We'll cover those principles on how to build muscle when you are over 40. We'll also give you resources to help you start seeing fast results.
As we go through the principles on this page, I also recommend you check out these muscle-building exercises for men over 40 — the top 5 exercises you need in your routine, plus how to do them safely for aging shoulders, knees, and backs.
In this article, you'll learn:
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- What sarcopenia is, and why you need to know about it.
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- The importance of proper nutrition for muscle-building.
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- How to build your own muscle-building workout plan, complete with exercises and reps.
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- And more!
Building muscle after 40 isn't easy. The step-by-step guide we lay out below will help you get the most out of proper eating and exercise practices!
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 Old School Muscle (OSM) 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!
3 Key Muscle Facts You Need To Know As A Man Over 40
Fact 1: Sarcopenia (Age-Related Muscle Loss) Starts Happening Around 40
You'll notice both decreased muscle size around your arms, chest (the dreaded man boobs), and legs. This decreased muscle size corresponds to LESS strength AND a decreased metabolic rate.
Put more plainly, lower muscle mass = lower metabolism = more fat.
This is a BAD scenario. This degenerative process will tear down your muscles – unless you are training and supplementing correctly.
That's why it's optimal for you to follow ‘old school' training principles — full-body workouts three times a week — which incorporate the PROPER number of sets and frequency of training sessions to maximize muscle building and recovery. In fact, research has shown that full-body workouts three times a week helped guys build MORE MUSCLE than split workouts.
Starting full-body workouts three times a week is step one of how to build muscle when you are over 40.
During your full-body workouts, you need to make sure you are doing the most effective, ‘bang for your buck' muscle-building exercises that are also SAFE for aging shoulders, knees, and backs.
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…
Fact 2: There Is An Optimal Number Of Sets Per Body Part PER WEEK For Guys Over 40
Remember: lifting weights does not directly build muscle. Weightlifting simply creates a STIMULUS for growth inside of your muscles through micro-trauma. Your body then recovers and builds muscle outside of the gym.
So we want to create the OPTIMAL GROWTH STIMULUS by using the proper number of sets per body part – without impairing your recovery.
And once we've hit the proper growth stimulus for each body part with the proper number of sets, it is COUNTERPRODUCTIVE to continue doing more sets.
Think of muscle building like hitting the button for an elevator. Once the stimulus (button) is pressed, pushing the elevator button repeatedly is NOT helping it get there any faster.
Large muscle groups can handle more sets for optimal stimulus. They also take longer to recover. Smaller muscle groups require fewer sets; they recover faster.
As a general rule of thumb, here are the optimal number of sets PER BODY PART per week for you as a guy over 40:
- Chest: 9-11 sets
- Back: 12-14
- Legs: 12-14
- Shoulders: 6-9
- Arms: 6-9
NO MORE marathon 15-20 set chest/shoulders/tris sessions. That's simply counter-productive. Remember: adding more sets past the optimal point of muscle stimulus is simply impairing your ability to recover.
Remember: stimulus = potential for growth. So each workout, we want to create the optimal stimulus IN ALL BODY PARTS. And then let the body recover in between sessions.
Get to the gym. Execute the most ‘bang for your buck' exercises for the proper number of sets. Then, rest between sessions. That's step two of how to build muscle when you are over 40.
Also, workout frequency = the number of times you stimulate each body part to grow each week. We want to create these growth stimuli frequently throughout the week. So, to synthesize all of that information.
Fact 3: Nutrition Is AS IMPORTANT For Muscle Growth As Exercise
If your nutrition plan is garbage, you will never see the muscle-building results you want. You need to be eating the RIGHT AMOUNT OF FOOD — enough high-quality calories to stimulate muscle recovery and growth — without getting fat.
Also, there are 4 KEY SUPPLEMENTS that all guys over 40 need to be taking to maximize muscle growth (creatine, whey/casein blend, Vitamin D3, and a quality age-specific multi-vitamin).
If you'd like to discover precisely what to eat to build muscle (without putting on fat) and get a fully done-for-you muscle-building supplement plan, then I recommend you check out our 5 Best Muscle Building Exercises Video.
In that video, we also cover both the exact muscle-building meal plan and the best (safe) muscle-building supplements in the Fit Father Project's Old School Muscle Program. You don't need to go overboard with supplements.
Quite frankly, most of those ‘test-boosters' and intra-workout powders are a big waste of money. HOWEVER … NOT SUPPLEMENTING with the ‘Core 4 Research Proven Muscle Building Supplements' will hold you back from the muscle gains you crave. Proper nutrition and supplementation is step three of how to build muscle when you are over 40.
Now, if you're ready to start seeing the fastest muscle-building results of your life.
Want more? These proven muscle-building principles, a comprehensive step-by-step workout and eating program, and so much more are all a part of Old School Muscle. It includes a full meal plan, eight weeks of scientifically proven muscle-building workouts for you as a guy over 40, and over $200 in bonus resources (fat-burning workouts, healing pain guides, and much more).
How Guys 40+ Are Using “Old School” Secrets To Build Age-Defying Muscle
Ever thought you were “over the hill” or “too far past your prime” to build muscle and get strong again? Well, think again…
Muscle Building Workout Plan For Beginners
The first question you probably have as a beginning weightlifter is: How many days a week do I need to strength train? And what areas should I be focusing on?
Studies have shown that as men age, the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week.
When you only work out one or two muscle groups a day, you are limited to only targeting these areas one time during the week.
There are just not enough days in the week to do more!
And, if you are only working out these muscle groups once a week, you will likely end up trying to do too many sets and reps in that one day.
This high volume can lead to increased muscle soreness, a higher risk of injury, and overtraining.
Here's why and how you should learn how to build muscle over 40.
Optimal Number of Sets For Muscle-Building
So now that you know how many days a week you should be strength training, the next step is understanding the optimal number of sets per muscle group to perform.
I’m sure you’ve seen other guys spending hours at a time in the gym, sticking to the ‘more is better' mindset.
However, there is a point where you can stress your muscles too much.
Not only will this overtraining not give you any additional muscle-building benefits, but you are also setting yourself up for injury.
Each individual is a little different, but as a general guideline, larger muscle groups will need more sets than smaller muscle groups.
For the beginner, the optimal number of sets per muscle group per week will follow guidelines similar to this:
Legs: 12-14 sets
Back:12-14 sets
Chest: 10-12 sets
Biceps: 6-8 sets
Triceps: 6-8 sets
Shoulders: 6-8 sets
So, to get 12 sets of legs in during the week, you can do four sets three times a week. This plan can be broken up in any number of ways.
For example:
- Monday: 4 sets of squats
- Wednesday: 2 sets of lunges, 2 sets of glute bridges
- Friday: 4 sets of deadlifts
By dividing these exercises out over three full-body days, you can get effective workouts without overtraining or risking an overuse injury.
By working out the same area 48-72 hours later, you can reach your full muscle-building potential.
How Many Reps Should I Be Doing?
If you are looking to increase muscle size, then higher weights and lower reps are best.
Studies have shown that you can achieve similar increases in muscle hypertrophy with low weights and high reps as long as you push your muscles to fatigue.
However, these same studies also showed that higher weights were superior in maximizing strength adaptations.
Now, this does not mean choosing a weight so high that is going to cause an injury. You should aim for a weight that will allow you to complete 6-8 reps with proper form.
What About Rest Periods?
Taking adequate rest between sets is crucial to increasing strength and seeing an increase in muscle size. During lifting, your muscles use energy to contract.
This energy comes from a molecule called ATP. As the work of the muscle increases, more ATP is used and must be replaced in order for the muscle to keep contracting.
To maximize the regeneration of ATP, you need to have adequate rest between sets. By doing this, you'll be able to lift to your full capacity.
If your rest periods are too short, not enough ATP will regenerate and you will not be able to lift to your maximum potential.
For heavy lifting, you should rest two to three minutes between sets.
This will allow your energy stores to replenish so that you cannot repeat the next set at your highest effort.
These are the 5 most common muscle-building mistakes made by men over 40.
This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast. Only for guys 40+ who want to build muscle. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...
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.
