One of the reasons why I started MFQ was to show older men that it’s not too late to build muscle after 40 and get into good physical condition. The reason I know it can be done is because I did it, and so I want to give you the motivation as to why you can do it too and why it will benefit you.
Many men like myself are proof that guys can build muscle in their 40’s and beyond. It’s a myth to think you can’t build muscle as you get older. As well as the real life stories of older guys building muscle, there’s solid research that proves men in their 40s and beyond can still pack on muscle and strength.
The idea that you can’t build muscle as you get older comes from people misunderstanding sarcopenia — the natural muscle loss that happens with age. Yeah, it’s real, but it’s not a death sentence for your gains. If you lift, eat right, and stay consistent, you can build muscle, keep it, and slow that muscle loss right down.
Alright, we’ve killed the myth — you can build muscle after 40. Now let’s look at what actually changes once you hit 40, and how to work with your body instead of against it.
How does muscle building change after 40?
Let’s be real — we’re not 18 anymore. We can’t sink a few pints on Friday, hit the gym fresh on Saturday, and still have energy to go out that night. But that doesn’t mean we’re past it. Sure, things change as you get older, but they’re not roadblocks — they’re just signs to train smarter, not harder.
So let’s look and see how you can overcome these potential obstacles.
1. Slower Recovery Times
Recovery becomes just as important as training itself. Your body doesn’t bounce back quite as fast as it used to, and that’s okay. You’re not weak — you’re just working with different recovery demands.
The fix? Prioritize rest, quality sleep, and mobility. Give muscle groups at 48–72 hours to recover before hitting them again, and you’ll actually build more muscle, not less. Remember, growth happens between workouts, not during them.
2. Busy Lifestyle
Between work, family, and trying to have a life, time gets tight. This is something that got the better of me and even though I got myself back into shape, I still have to battle with the lack of time.
But I want to let you know that you don’t need to live in the gym to make progress. Two or three focused sessions a week, done with purpose, will outperform six half-hearted ones every time.
The key is consistency. Make training part of your routine, not something you “fit in when you can.” So treat it like brushing your teeth or going to work. It’s non-negotiable.
3. Lower Testosterone and Hormonal Shifts
Ok, so testosterone does dip a little as you age. In fact men can experience a gradual decline in testosterone starting in their late 30s, but it’s not the end of the world.
It’s just a reason to get smarter, not softer. As a collective, strength training, proper sleep, reducing stress, and eating enough healthy fats can help naturally support testosterone levels.
Now, I understand that some men may benefit from certain testosterone supplements or TRT and I would advise that you see a medical professional first before taking anything. But in general you don’t need magic pills or shady boosters …
You just need to live in a way that supports your hormones.
4. Old Injuries and Joint Pain
At this point in our lives most of us have got a few scars or nagging joints from years of wear and tear. But that doesn’t mean you should back off training, it just means you need to train better.
Warm up properly, respect your limits, and focus on proper technique over ego lifting.
Here’s a quick one from my own training. I was mid–barbell back squat when I felt a sharp little twinge at the top of my quad. Nothing major, but it didn’t feel right. So, I racked the bar and called it a day. Turned out I’d made the right call — I only missed one session instead of pushing through and ending up sidelined for a month. Sometimes the smartest move in the gym is knowing when to stop.
5. Poor Sleep and High Stress
When you’re running on empty, everything suffers — energy, recovery, and motivation. Also, stress cranks up cortisol levels, which works directly against muscle growth. So start by setting some boundaries. Get your 7–8 hours of sleep, step away from work when you can, and find a bit of time each week to relax.
A solid night’s sleep can do more for your gains than another scoop of pre-workout.
6. Nutrition Gaps
This one’s a biggie. Most guys in their 40s simply don’t eat enough protein or total calories to grow. Your body can’t build new muscle without fuel — it’s that simple.
Aim for 1.2–2.0 grams of protein per kilogram of body weight, and don’t skip meals. Stick to whole foods most of the time — lean meats, eggs, fish, oats, rice, and veggies first, and make sure you are in a caloric surplus.
Remember. your plate matters as much as your workout.
So, yeah — things might get a bit tougher as you age, but that doesn’t mean the game’s over. You just have to train smarter, listen to your body, and stay consistent. And if you’re wondering whether there’s ever a point when building muscle just stops working altogether, let’s clear that up right now.
At what age can you no longer build muscle?
The research[1] is abundantly clear on this point …
There is no age at which you can no longer build muscle. None. Zero.
And this isn’t just gym talk — the science backs it up. One classic study from Harvard and Tufts found that even people in their late eighties built noticeable muscle and doubled their strength after just eight weeks of lifting weights (Fiatarone et al., 1994). On top of that, a major review published in Medicine & Science in Sports & Exercise looked at men and women around 65 and found that training three times a week, doing two to three sets of seven to nine reps at around 60% of your max, delivered the biggest gains in muscle and strength (Peterson et al., 2010; 2011).
Let’s clear something up — the idea that you can’t build muscle after a certain age is complete nonsense. It’s a myth pushed by people trying to sell you supplements or “special” programs for older guys. The truth is, your muscle fibers don’t suddenly switch off at 50, 60, or even 70. They respond to the same thing they always have — consistent resistance and progressive overload.
Sure, as you get older the rate of adaptation and recovery requirements change. A 55-year-old won’t build muscle as quickly as a 21-year-old, but they can absolutely build muscle. But slower doesn’t mean stopped. You’ve just got to be smarter with your programming — lift well, rest properly, and stay consistent.
What’s the best workout routine for men over 40?
The best workout routine for men over 40 isn’t some special “seniors” program. Whether you’re in your 20 or 40’s, it’s basically all the same. The important factor is programming that focuses on manageable frequency, and progressive overload without the ego.
In general, focus on the rep range of 8-15 reps for most exercises. This sweet spot provides enough mechanical tension to stimulate muscle growth.
Also, progressive overload remains king, but it doesn’t have to mean constantly adding more weight. There are plenty of other things you can do to create progress. Check this blog post on Progressive Overload to discover more.
Should men over 40 lift heavy or light?
Here’s the thing — the whole “heavy vs light” debate completely misses the point. It’s not about one being better than the other; it’s about what’s right for you — your goals, your experience, and how well you recover.
When we talk about “heavy,” we don’t mean loading the bar like you’re in your twenties trying to impress someone and only doing 1-2 reps. For a man in his 40s, “heavy” means a weight that challenges you while still allowing for good form through your target rep range. If you’re aiming for 8–12 reps, those last few reps should feel really tough — but not at the cost of your form or injuring yourself.
On the flip side, don’t sleep on lighter weights. Working in the 12–20 rep range can absolutely build muscle by creating metabolic stress — but those last few still need to be challenging for your body to adapt and grow.
The smart approach is knowing when to push the load and when to focus on control.
How many days a week should a 40-year-old lift weights?
I wish I could simply give you an exact number and say train for these amount of days, but that would be a lie. It all depends on your experience and individual genetics.
However, if you’re a beginner, I would advise 2 days a week and build-up to three days a week when doing a full-body workout. This will provide enough stimulus for muscle growth while allowing adequate recovery between sessions.
Your training plan should account for the fact that recovery takes longer after 40. While a 25-year-old might bounce back from a hard workout in 24-48 hours, you’ll likely need 48-72 hours to fully recover from intense training of the same muscle groups.
A simple and effective approach:
- 3 days per week: Full-body workouts with at least one rest day between sessions
- 4 days per week: Upper/lower split, training each muscle group twice per week
More is not better. Training 5-6 days per week can often lead to incomplete recovery, which hampers muscle growth and increases injury risk …
Not to mention time spent in the gym. So remember, your muscles grow during recovery, not during the workout itself.
As for the duration of each session, I recommend about 45-75 minutes including warm-up. If your session is longer than this then it typically means that you’re either resting too long between sets or doing too many exercises. So, keep it focused and efficient.
Are Supplements worth Considering?
Let’s quickly mention supplements and if you should take them.
Most supplements are overpriced pixie dust, but a few have solid research behind them. The main one that I would recommend is creatine.
Creatine is the most researched supplement in exercise science. It improves strength, power, and muscle mass. No fancy versions needed—basic creatine monohydrate works perfectly.
After Creatine, I would recommend taking protein powder. It’s not magic but it’s convenient and useful when you can’t get enough protein from whole foods.
Can you get ripped at 45?
Absolutely. But let’s redefine what “ripped” means when you’re training for life, not just for looks.
Getting shredded at 45 is entirely possible from a physiological standpoint. Your body can still lose fat and build muscle simultaneously, especially if you’re returning to training after a period of inactivity. The process requires the same fundamentals at 45 as it does at 25: consistent resistance training, adequate protein, and a caloric deficit for fat loss.
But here’s where maturity becomes your advantage: you’re hopefully past the point of defining your worth by your abs. Real strength at 45 means being able to climb stairs without getting winded, pick up your kids (or grandkids) without back pain, and maintain your independence as you age.
The smartest approach combines muscle building with gradual fat loss. Don’t try to get ripped in 12 weeks like some fitness influencer promises. Aim for sustainable changes that enhance your quality of life: more muscle, less fat, better movement patterns, and improved cardiovascular health.
Focus on performance markers over appearance: Can you deadlift your body weight? Can you do a proper push-up? Can you walk up three flights of stairs without breathing heavily? These metrics matter more than whether you have visible abs.
Your definition of “best shape” should evolve with age. Best shape at 45 might mean:
- Lowest resting heart rate in years
- Sleeping better than you have in decades
- Having energy to keep up with your kids
- Feeling confident and strong in your body
- Being free from chronic pain
The fitness industry sells the dream of looking 25 when you’re 45. That’s bullshit designed to separate you from your money. You can absolutely be in the best shape of your life at 45, but that shape should prioritize health, functionality, and longevity over just aesthetics.
If visible abs matter to you, go for it. But make sure your approach is sustainable and doesn’t compromise your overall health, relationships, or quality of life. True strength at 45 is building a body that serves you for decades, not just for beach season.
The bottom line: Yes, you can get ripped at 45. But more importantly, you can get strong, healthy, and confident. Focus on building a body that enhances your life rather than one that just looks good in photos.
Keep showing up. Train smart. Stay consistent. The best version of yourself is still ahead of you.
FAQ
Q: How long does it take to see noticeable muscle gains after starting weight training at 40?
A: You’ll typically notice strength improvements within 4-6 weeks, but visible muscle growth takes 8-12 weeks of consistent training. The initial strength gains come from neural adaptations—your nervous system learning to recruit muscle fibers more efficiently. Actual muscle tissue growth (hypertrophy) becomes apparent after 2-3 months of proper training, nutrition, and recovery.
Q: Is it harder to lose weight while trying to build muscle after 40?
A: Body recomposition (losing fat while gaining muscle) is actually easier for beginners and those returning to training after a break, regardless of age. Your body can simultaneously burn fat for energy while building new muscle tissue when you provide the right stimulus. The key is focusing on strength training, adequate protein intake, and a modest caloric deficit rather than aggressive dieting that compromises muscle growth.
Q: Should I be concerned about testosterone levels affecting my ability to build muscle?
A: While testosterone naturally declines with age, this doesn’t prevent muscle building—it just might slow the process slightly. Focus on natural optimization through quality sleep, stress management, adequate dietary fat, and consistent resistance training before considering medical intervention. If you suspect clinically low testosterone, consult a healthcare provider for proper testing and treatment options.
Q: How do I know if I’m overtraining and need more recovery time?
A: Watch for these warning signs: consistently poor sleep quality, declining performance in the gym, excessive fatigue that doesn’t improve with rest, irritability or mood changes, frequent minor illnesses, or loss of motivation to train. If you experience several of these symptoms, take 3-5 days of complete rest or light activity only, then return to training with reduced volume or intensity.
Q: Can I build muscle effectively with just bodyweight exercises if I don’t have access to a gym?
A: Absolutely. Bodyweight exercises can provide sufficient stimulus for muscle growth, especially for beginners or those returning to training. Focus on progressive overload by increasing reps, adding pause reps, or advancing to more challenging exercise variations. Compound movements like push-ups, pull-ups, squats, and lunges can effectively target all major muscle groups when performed consistently with proper progression.
Reference
Peterson, M.D., Sen, A. and Gordon, P.M. (2011)Influence of resistance exercise on lean body mass in aging adults: a meta-analysis.Medicine & Science in Sports & Exercise, 43(2), pp.249–258. doi:10.1249/MSS.0b013e3181eb6265
