Is it possible to build muscle after the age of 40?

Many people who are over the magic age of forty ask themselves whether it is still possible to improve their fitness at this age. As we know, most scientific sources clearly indicate that after the age of 35, testosterone levels begin to decline, which is associated with reduced training effects. However, is this the only factor that makes it more difficult to get in shape after forty? Does this mean that you are doomed to have a beer belly that will accompany you for the rest of your life?

Absolutely not! However, it does require a slight change in your awareness of your body, as well as the use of a few tricks that will help you respond better to training. Please note that this text is dedicated to beginners who want to improve their fitness; seasoned veterans know perfectly well what to do at this age.

1. What happens to the body when it reaches the magic age of 40?
2. Training for mature men – general principles
3. How to train after the age of 40? - Training plan
4. Diet and recovery – the foundation for a healthy physique
5. Forty is just the beginning!

What happens to the body when it reaches the magic age of 40?

Hormonal changes – the onset of andropause

This is the absolute foundation from which everything begins. We are talking about testosterone deficiency syndrome, commonly known as andropause. Unlike the rapid menopause in women, andropause is a slow and gradual process. However, this does not mean that we should underestimate it!

Decline in testosterone levels: It is estimated that after the age of 30-40, total testosterone levels in men begin to decline by an average of about 1-2% per year. More importantly, free testosterone, its biologically active form, may decline even faster.

Consequences of a drop in testosterone levels:

• Reduced sex drive (libido) and erectile dysfunction.
• Loss of energy, chronic fatigue and decreased motivation.
• Mood swings, irritability and even depression.
• Problems with concentration and memory (so-called ‘brain fog’).
• Sleep disturbances, including difficulty falling asleep and night-time awakenings.

Changes in body composition and metabolism

A decline in hormone levels, mainly testosterone, directly affects your appearance and metabolism.

Sarcopenia (loss of muscle mass): Testosterone is crucial for muscle protein synthesis. Lower levels make it difficult to build and maintain muscle. This process, called sarcopenia, begins after the age of 40. This results not only in less strength, but also in a slower metabolism – muscles are metabolically active tissue that allows us to increase our energy expenditure at rest.

Increase in body fat: The body becomes more prone to storing fat, especially around the abdomen (abdominal/visceral obesity). This type of fat is particularly dangerous because it surrounds the internal organs and is strongly associated with the risk of metabolic diseases.

Slowing metabolism: Although recent studies indicate that basal metabolism itself does not slow down dramatically until the age of 60, the combination of muscle loss, hormonal changes and often reduced physical activity causes the body's total energy expenditure to decrease.

Bone and joint health

Decrease in bone mineral density: Testosterone also plays a role in maintaining healthy and dense bones. Its deficiency, combined with reduced physical activity, increases the risk of osteopenia and, in the long term, osteoporosis – a disease mainly associated with women, but also affecting men.

Joint regeneration: With age, the production of collagen and synovial fluid naturally decreases, which can lead to greater stiffness, pain and slower recovery after exercise.

Increased risk of lifestyle diseases

The changes that occur after the age of 40 create ‘ideal’ conditions for the development of cardiovascular and metabolic diseases.

Cardiovascular system: There is an increased risk of developing high blood pressure, elevated cholesterol, LDL lipoproteins and triglycerides. This is a direct path to atherosclerosis, coronary heart disease, heart attack or stroke.

Prostate: After the age of 40, the risk of benign prostatic hyperplasia increases, which can cause problems with urination. The risk of prostate cancer also increases, which is why regular check-ups are so important.

Insulin resistance and type 2 diabetes: Abdominal obesity and reduced muscle mass promote the development of insulin resistance, a condition in which the body's cells respond less effectively to insulin. This is a direct precursor to the development of type 2 diabetes.

Training for mature men – general principles

Going to the gym after the age of 40 requires a slightly different approach than when you were 20. Crazy workouts with constant record-breaking must become a thing of the past, at least for amateur trainers. The key is to adjust the pace and intensity to your own abilities.

"Recovery is often overlooked, but it is a key element of staying in shape. During sleep, the body regenerates muscles, regulates hormone levels and rebuilds energy reserves. Sleep deprivation can lead to increased levels of cortisol, a stress hormone that promotes fat storage, especially in the abdominal area." Agata Bugorska - Personal trainer

Do not ignore the warm-up

The warm-up should be a regular part of every workout. When you are young, you can afford to skip it (sometimes without consequences), but after 40, your body is more prone to injuries and will not forgive you for this mistake. Spending 10-15 minutes on a solid warm-up is better than skipping one exercise from your plan. It will prepare your muscles, joints and cardiovascular system for exercise.

The quality of movement should be a priority

Instead of jumping straight into heavy weights, start with small loads and focus on the correct technique for the exercises. Learning the correct movement patterns at the beginning is crucial and will pay off in the future. It is worth considering working with a good trainer who will help you learn the technique. Training should stimulate muscle development, but it should also be functional.

Training fundamentals based on multi-joint exercises

Multi-joint exercises should form the basis of your training plan after 40. They engage multiple muscle groups simultaneously, which contributes to the development of the entire body, improved coordination and overall fitness. Examples of such exercises include:

• Squats (barbell, Bulgarian, front barbell, hack squats)
• Deadlifts (with a barbell or dumbbells, on straight legs, or with a raised platform to reduce the load on the spine)
• Bench press (horizontal or with a bench angle change in case of shoulder pain)
• Pull-ups
• Barbell or dumbbell rows
• Military press or overhead dumbbell press

If there are limitations due to previous injuries or medical conditions, many multi-joint exercises have substitutes that can be tailored to individual needs.

Frequency of training sessions per week

After the age of 40, it is impossible to train effectively every day due to slower regeneration. Plan strength training 3, maximum 4 times a week. This frequency is sufficient to improve your health and body composition and expect visible results. Popular training systems include Full Body Workout (FBW) 3 times a week or Push/Pull 4 times a week. It is important not to do three strength training sessions in a row.

Maintain full range of motion in your joints

In addition to strength training, it is extremely important to maintain flexibility and mobility. Stretching should become a regular part of your routine. You can stretch after a workout or in the morning, for example. It is best to spend 10-15 minutes on this every day. Stretching promotes faster recovery, increases tendon elasticity, maintains maximum joint mobility and minimises the risk of injury.

Don't forget about cardio

Regular aerobic exercise, such as walking, running or swimming, is equally important. It helps increase your fitness, control body fat and is also excellent training for the cardiovascular system. Even if you are not planning to lose weight at first, cardio training will help you maintain better cardiovascular fitness.

How to train after the age of 40? - Training plan

The training I propose is a classic PUSH PULL solution to be performed 3 times a week.

The PUSH PULL system involves dividing workouts according to movements:

• PUSH: chest, shoulders, triceps, quadriceps
• PULL: back, biceps, hamstrings

We perform the workouts alternately: PUSH PULL PUSH one week, and PULL PUSH PULL the next week.

PUSH workout

• Barbell squats – 3x10 h
• Dumbbell lunges – 3x10
• Incline bench press – 3x8-10
• Dumbbell bench press – 3x10
• Seated dumbbell press – 3x10
• French bench press – 2x12
• Bicycle crunches – 3x30

PULL training

• RDL – 3x8
• Lying calf raises – 3x12
• Dumbbell rows on a bench – 3x8-10
• Half barbell rows – 3x10
• One-arm pulldowns sitting on a bench – 3x10
• Reverse flyes – 3x14
• Barbell arm curls – 2x12
• Farmer's walk with unilateral load – 3x20 m

Diet and recovery – the foundation for a healthy physique

Strength training is only part of the equation. Without a properly balanced diet and time for rest, it will be difficult to achieve the desired results. With age, it becomes even more important to take care of your nutrition, which is not only meant to build muscle, but also to support your health.

Energy for muscles

A diet for building muscle mass after the age of 40 should include a calorie surplus, but it cannot be too large. Consume about 200-300 calories above your requirements. Adequate intake of macronutrients, especially protein, is also key. After the age of 40, it is worth increasing the amount of protein slightly to maintain an optimal nitrogen balance. The classic 2 g of protein per 1 kg of body weight per day is a good option to start with, to assess whether, for example, we have any problems digesting it.

"Recent studies show that older people who consume more protein function much better independently, e.g. they climb stairs more efficiently or perform simple everyday tasks better." Sławomir Ambroziak - pharmacologist

Good sources of protein include eggs, poultry, fish (salmon, tuna), dairy products (cottage cheese, skyr) and legumes. Protein supplements, such as whey protein, which has an excellent amino acid profile and is quickly absorbed, can be a convenient addition to your diet, especially after training. 

Carbohydrates are your fuel for intense workouts. Focus on complex carbohydrates such as millet or buckwheat groats, brown rice, sweet potatoes, oatmeal, and wholemeal bread. It is a good idea to consume carbohydrates mainly around your workouts.

Don't forget about healthy fats, which support hormone production (including testosterone) and are crucial for health after 40. Consume omega-3 unsaturated fatty acids, which are found in olive oil, extra virgin oils, nuts, almonds, avocados, fatty sea fish, seeds and kernels. Omega-3 acids support regeneration, joint health and have anti-inflammatory properties.

"Omega-3 fatty acids are extremely important not only for athletes, but for anyone who values their health. Due to the contamination of many fish species with mercury, methylmercury, arsenic, cadmium and lead, it is a good idea to take supplements containing omega-3 fatty acids." Maciej Sulikowski, SFD expert

Your diet should be varied and rich in high-quality protein and dietary fibre. Eat plenty of fruit and vegetables, which provide vitamins, minerals and antioxidants. Try to limit highly processed foods, especially simple sugars. Ensure you get enough vitamins and minerals, possibly with the help of supplements. Drinking at least 3 litres of fluids a day should become a daily habit.

Supplemental support

Although diet and exercise are the foundations, proper supplementation can support muscle building and overall health after the age of 40. Below you will find tables with dietary supplements that can be helpful in maintaining your diet and recovery.

Forty is just the beginning!

Building muscle mass and staying in shape after the age of 40 is not only possible, but also extremely beneficial for your health and well-being. Forty is a symbolic moment, but not a sentence! Although your body undergoes certain changes, a conscious approach to training, diet and regeneration will allow you to enjoy strength and fitness for many years to come.

Remember the key principles:

• Listen to your body and adapt your training to your current abilities.
• Warming up and stretching are the basis of every workout.
• Focus on correct technique and gradually increasing the load.
• Base your training on multi-joint exercises and supplement them with isolated exercises.
• Strength train 3-4 times a week.
• Eat a balanced diet with adequate amounts of protein, complex carbohydrates and healthy fats.
• Ensure you get enough sleep (7-9 hours) and time for recovery.
• Consider targeted supplementation to support health and muscle building.
• Ignore your ego and don't compare yourself to others – focus on your own progress.

When starting your adventure with the gym in middle age, it is worth having a full check-up to assess your health. Consistency is the key to achieving your dream figure. Your age is just a number, and success depends on your commitment. Start now – in a year's time, you will regret not having started today!