How To Build Muscle After 40 (Best Strategies & Benefits)

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The aim of this video is to show you how and why you should learn how to build muscle over 40. At the Fit Father Project, it’s our main aim to help you and your family create the habits you need to live a healthier and fitter life. Building muscle is only one of the areas we can help you with. We also have videos on nutrition, weight loss, meditation, sleep, and many other ‘lifestyle’ areas. Let’s dive on in!

First off, why do you need to build muscle after 40? Well, as we age, our muscle mass starts to decrease naturally. This is called Sarcopenia and is responsible for an 8-10% loss in muscle tissue every decade of our lives. As muscle tissue is the main driver of our metabolic rate (around 2.5 – 3 times more metabolically active than fat), the more muscle you lose and the slower your metabolism becomes.

*Reason #1 – Boosts Metabolism

Building muscle after 40 helps to reduce this natural muscle loss I’ve mentioned above, called Sarcopenia, so maintains your metabolism at a higher rate. This means the aesthetic look of your body will not go to that stage of looking frail and aged, or worse, grossly overweight, but will maintain a strong looking physique and a body with a highly active metabolism.

*Reason #2 – Functional Strength

As mentioned above, losing muscle tissue can push you to that state of being frail and losing ‘functional strength’, which is basically your ability to complete ordinary, functional tasks to their full capacity. Men that continue to lose functional strength in their later years can end up being reliant on others and often need nursing home care.

*Reason #3 – Better Brain Function

Another solid reason to gain muscle after 40 is to improve your brain function and memory. This is a fascinating subject and something you wouldn’t usually expect, but research is showing that having a stronger body also leads to a stronger mind and better brain function. The improvement in your mitochondria and intracellular metabolism benefits your brain as well as your body!

**Tips To Get Started

*Tip #1 – Full Body Training

The safest way to start building muscle after 40 is to partake in full-body training sessions. These types of workouts use the best compound muscle-building exercises to condition your body, build muscle, and help you stay stronger as you age.

*Tip #2 – Upper/Lower Body Split

Your next step, as you learn how to gain muscle after 40 is to split your workouts into an Upper/Lower body split routine. This means you work all the major muscle groups in your upper body in one session and all those in your lower body on a separate day. This type of training is more intense, but still allows good recovery time between workouts.

*Tip #3 – Avoid Splits Routines

Splitting your muscle groups down any further after the age of 40 is not recommended, purely because of the recovery ability you have as you get older. It is not as high as it was when you were in your 20’s and maybe 30’s, so sticking with full-body or upper/lower splits is my recommendation for building muscle after 40.

*Tip #4 – Modify For Safety

My last tip here is to BE SAFE! As you get older, it’s not just muscle tissue that’s affected, but your joints and general body wear and tear too. Your joints have been through 40+ years of work, children, exercise, etc. so you need to protect them. Warm-up and cool down properly, use safe exercises, and work with weights that you can push your limits, but manage without causing injury. Safety and injury prevention is key to long-term success.

If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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