Muscle building tips for men after age 40

While it s true that you have a lower work capacity and slower recovery rate as you get older, you can still make progress. In fact, a study found that men between 35 and 50 years old built just as much muscle as men between 18 and 22 years old. Men can still build muscle after age 40, but it requires a smart approach and some adjustments to your routine. Here are some tips:

Train like an athlete: Have a plan for your workouts and train with purpose.

Focus on form: Good form keeps your joints safe and ensures tension is on the muscles.

Start slowly: Use light weights and work your way up.

Lift moderately: Use weights that are 75–85% of your one-rep max.

Do enough sets and reps: Aim for 2–3 sets of 8–12 reps, 2–3 times per week.

Include all major muscle groups: Work your chest, back, legs, and arms.

Rest: Take at least one day off the weights each week.

Eat smart: Your body needs more fuel to repair itself when you're training for muscle gain.

Consider resistance bands: Resistance bands can improve strength, stability, and mobility without overloading muscles and joints.

Use peptides: Peptides like Tesamorelin and GHRP-6 can stimulate growth hormone production, which can help with muscle growth. However, you should use these under the guidance of a healthcare professional.