How to build muscle after 40.

Below is one of my online personal training clients CJ, proving that building muscle after 40 is very possible.

Muscle doesn’t just look good — it’s the key to longevity.As we age, muscle and strength naturally decline, but they don’t have to. It’s very much a “use it or lose it” situation. Whether you’re trying to gain muscle after 30, 40, or even 70, it is 100% possible — and below, I’ll show you exactly how to do it.

Tip #1 – Challenge your body! Don’t treat it like a fragile machine.

Taking it easy too often leads to a downward spiral of lost muscle, strength, performance, and mental sharpness. Pushing our bodies (safely) is good for us — and most people need to be doing it a lot more.

Tip #2 – Bodyweight and bands are fine, but nothing beats free weights.

Thankfully, we’ve made it out of the 1990s — which means most people now understand that weight training is good for us. Whether you’re 11 or 91, lifting weights will improve your quality of life. Challenge yourself and lift often. As you continue to do it, your body and mind will get stronger and sharper.

“You don’t stop lifting weights when you get old; you get old when you stop lifting weights.”— Lou Schuler

Tip #3 – Three times per week is plenty.

When many people think of lifting weights, their minds go straight to bodybuilders screaming in the gym six days a week for hours on end. That’s not realistic — or necessary — for the average person.Three sessions per week, each lasting about 45 minutes, is plenty. Focus on compound movements that train multiple muscle groups at once.

Tip #4 – Protein, protein, and more protein.

We can’t talk about strength training without mentioning the fuel needed for muscle growth and recovery: protein.

You don’t need to eat 57 eggs a day or chase 2 grams of protein per pound of bodyweight.Try aiming for around 1 gram of protein per pound of bodyweight. And if you can hit 70% of that, 70% of the time, you’ll be just fine!

Tip #5 – Consider hiring a personal trainer to help you.

Of course, the personal trainer writing this blog post ends by telling you to hire a trainer! But seriously — whether it’s an online coach like me or a local trainer at your gym, having a pro guide you is a game-changer.

A good trainer will make sure:

• You’re doing exercises safely and effectively

• You’re not overtraining (or undertraining)

• And most importantly — you stay accountable

Because let’s be honest — accountability is everything when it comes to fitness. Just like anything else in life.

Building muscle at any age is 100% possible — and not nearly as hard as you might think.I hope this blog helped, and if you have questions, I’m always here to help!

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Thanks for taking the time to read this! I'm going to end this post by inserting one of my favorite quotes.

"Muscle is the organ of longevity."

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