How You Can Build Muscle Well Past Your 40s

There’s no denying that it becomes harder to get the same results from staying active as we get older. However, a lot of people labor under the misconception that building strength becomes impossible. Getting a little muscle can help you look and feel a lot younger, but it can also play a vital role in helping you maintain your range of motion as you get a little older, as well.

There’s no denying that it takes a little more work to build and keep muscle as you get older, but it’s far from impossible. Here, we’re going to look at a few tips that can make it easier.

You don’t need to lift heavy, you just need to lift

You don’t need to lift heavy, you just need to lift

One of the common problems that we face as we get a little older and try lifting heavier objects is that our joints are more likely to start complaining about it. Inflammation is easier to set off as we age and, if we ignore it, it can get a lot worse to the point that it will interfere with your training schedule. Lighter options like resistance bands from Rogue can work just as well without as much risk of inflammation, so consider using them instead of only adding more weight.

Look after those joints
Even with the tip above, you do need to be relatively careful with your joints and take extras steps to ward off inflammation and aches and pains while you are exercising. One of the better ways to do that is to add a little compression and warmth that can prevent the swelling of inflammation For instance, you can wear neoprene sleeves over your elbows and knees, which are two of the joints that are likely to start aching a little sooner than others.

You need to make sure that you’re getting enough protein

There are plenty of ways to get more protein in your diet, from making sure that you get enough lean meat, to eating eggs every day, and even using certain leafy greens like spinach. However, one of the best times to get your protein is before and during your workout, and brands of protein powder like PEScience can make it easy to get all of your daily protein requirements met in a single drink. Protein is essential for building muscle, as it helps repair the muscles that are damaged during exercise, which is how new muscle is built.

Consistency is crucial

You need to make sure that you are keeping on top of your requirements for building muscle. Age-related muscle loss does start to happen around 40, meaning that if you drop the ball, it’s likely that you’re going to lose some of your hard-won progress. The average trainer would recommend three workout sessions per week, involving both some level of weight/resistance training and 30 minutes of light cardio (cycling or running) each week. There are exercise tracking apps that can make sure that you stick to any schedule that you make for yourself, too.

Find your sweet spot

It’s true that you’re not going to build muscle if you don’t push yourself and work up to your limits when exercising. However, it’s not a good idea to work out too much, either. First of all, if you push yourself too hard, you’re much more likely to injure yourself and you’re also going to need more time to rest before the next workout, which can diminish some of your results. Working out too much is a cause of some common gym gripes like changes in mood, a lack of quality sleep in the evenings, and more.

Cardio is important, too

If you’re looking to visually put on muscle mass, then you have to know that those visuals are also caused by a lack of excess fat. Weight and resistance training can help you burn fat, but cardio is going to maximize those effects, as well. Relaxed cardio workouts, such as a simple walk, can help you make sure that you’re staying active between workouts, but also keep the fat-burning process going, meaning that you’re going to get leaner more quickly. Of course, providing you track your nutrition with apps like MyFitnessPal and don’t sabotage your diet.

You don’t have to become a bodybuilder to put on a little muscle that helps give you more confidence in your figure and keeps you much more vital and independent as the years go on. You just need to put in a little more effort and have some discipline about your diet.