How to Build Muscle After 40
Can you build muscle after 40? Yes. It may take a little more patience and smarter recovery than in your 20s, but the principles are the same. Here’s how to build muscle after 40 without wrecking your joints.
If you want to build muscle after 40, the good news is that your muscles still respond to training. Plenty of people start lifting in their 40s and get stronger than they’ve ever been. What changes is how carefully you need to manage load, recovery and joints.
Is it harder to build muscle after 40?
A little, but not as much as people think. As we age, we tend to lose muscle gradually if we don’t use it, recovery can take longer and old injuries start to speak up. Hormonal changes play a part too. But the biggest difference is usually lifestyle: less sleep, more stress, less time and less consistent training.
The flip side is that the benefits of muscle grow with age. More muscle supports your metabolism, your joints, your balance and your ability to do everyday things well into later life.
Progressive overload is the key
Muscle grows when you ask it to do a little more than it’s used to, then let it recover. That’s progressive overload. You can progress by:
- Adding a small amount of weight.
- Doing one or two more reps with the same weight.
- Adding a set.
- Slowing the lowering phase or improving your range of movement.
Keep a simple log of what you lift. If the numbers are slowly going up over weeks, you’re building muscle. Most sets should finish with 1-3 reps left in reserve, so you’re working hard without grinding out ugly reps.
Build your plan around compound lifts
Compound exercises train several muscles at once and give you the most return for your time:
- Squat pattern: goblet squats, leg press, split squats.
- Hinge pattern: Romanian deadlifts, trap bar deadlifts, hip thrusts.
- Push: dumbbell bench press, incline press, overhead press.
- Pull: rows, lat pulldowns, assisted pull-ups.
- Carry: farmer’s walks and suitcase carries.
Add a few isolation exercises, such as curls or lateral raises, at the end if you have time. Machines and dumbbells are often kinder on the joints than heavy barbell work when you’re starting out. Our training approach is built on these movements.
How often to train
Two to four strength sessions a week works well for most people over 40. Two full-body sessions is a solid minimum. Three or four lets you spread the work out, which can feel easier on joints and recovery. Aim to train each muscle group at least twice a week.
A simple week to build muscle after 40
If you have three sessions a week, a full-body plan is easy to fit around work:
- Monday: squat pattern, push, pull, a carry.
- Wednesday: hinge pattern, overhead press, pulldown, core.
- Friday: split squats, incline press, rows, a few arm and shoulder exercises.
- Every day: walking, and a short mobility routine if you’re stiff.
Women follow the same principles. If that’s you, our guide to strength training for women over 40 includes a beginner plan and advice on choosing weights.
What to eat to build muscle after 40
Protein matters more as you get older, because your muscles become a little less responsive to it. A commonly used evidence-based target for people trying to build muscle is around 1.6g of protein per kg of body weight a day, spread across three or four meals. See our guide to protein intake for muscle gain for practical ways to hit it.
You also need enough total energy. If you’re carrying extra fat, you can often lose fat and build muscle at the same time, which we cover in how to lose fat and build muscle. If you’re already lean, a small calorie surplus helps. Our free calorie and macro calculator gives you a starting point.
Recovery and looking after your joints
- Warm up properly. Five to ten minutes of light movement plus lighter warm-up sets for your first exercise.
- Sleep. Muscle is built while you recover, and poor sleep slows it down.
- Manage aches. Mild muscle soreness is normal. Sharp or joint pain isn’t. Swap the exercise, change the range or reduce the load.
- Take lighter weeks. Every so often, ease back to let your body catch up.
- Stay active on rest days. Walking helps recovery.
If you have an existing injury, our injury-safe personal training is designed to work around it rather than through it.
Check with your GP first if you have a heart condition, high blood pressure, chest pain or dizziness during exercise, a recent operation or an injury that hasn’t been assessed. Stop and get advice if any exercise causes sharp pain.
What to expect
Beginners and returners usually see strength go up within the first few weeks, with visible muscle changes following over the next couple of months. On our 12-week programme, clients gain 1.2-3kg of lean muscle on average and increase their strength by over 30%, though results vary with your starting point and consistency.
Want this coached 1-to-1? Want a muscle-building plan that respects your joints and your schedule? Book a free consultation at our Archway studio.
Frequently asked questions
Can you build muscle after 40?
Yes. Muscles still respond to strength training after 40. Progressive overload, compound lifts, enough protein and good recovery all work at any age.
Is it harder to build muscle after 40?
It can be a little slower, mainly because recovery takes longer and lifestyle factors like sleep and stress get in the way. Consistent training still produces clear results.
What should I eat to build muscle after 40?
Prioritise protein, with a common target of around 1.6g per kg of body weight a day spread across your meals, and eat enough total energy to support training and recovery.
How many days a week should I lift weights after 40?
Two to four strength sessions a week works well for most people, training each muscle group at least twice.
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