Muscle Building Tips For Men Over 40? Really, is that something you want to do?
Yes.. In fact it’s something you need to do.
OK you’re over 40. You woke up and suddenly found that you’ve let yourself go.
Even if you were active and had an athletic body in your twenties you may have noticed that your fit bod just ain’t what it used to be.
This is usually because family and career commitments took priority while exercise and fitness was relegated to become something that you’d do if you found the time.
Usually the time never came and your muscles just got weaker and smaller due to atrophy… and that means less fat burning.
In fact, after the age of 30, most men experience some muscle loss every year. If you don’t use it, you lose it. To make matters worse…yes it gets worse, testosterone production decreases and your metabolism slows down too. Now you’re dealing with faster weight gain, lower stamina and weaker muscles.
I know… You’re like a lot of men and figure it’s just too hard to turn back the hands of time and get your mojo back.
It may seem like it’s impossible to build strength and muscle after all these years of neglect. But, your body is a marvellous and dynamic creation and if you challenge it…it will respond.
You just need to know how to go about doing it.
At the age of 40 and beyond, you’ll most probably not be able to train in the same way that you used to (if you did at all) … or the way that younger guys do. By the way; don’t go looking at Instagram or YouTube and think you need to do what the youth are doing.
You’ll get hurt. You’ll be in pain and you’ll give up. Remember what you could do at 20? Keep in mind, those kids are where you once were and someday they’ll be where you are.
Your body will take a longer time to heal and the chances of getting injuries are also higher. With age comes a decrease in mobility, flexibility and limberness. This is where work smarter, not harder comes into play.
You’ll need to take these into consideration when you begin your training. Let’s look at the ways to build muscle once you’re in your forties. Adopt these and you’ll be safe and progress well.
It’s never too late to start.
Muscle Building Tips for Men Over 40
This is a good rule to follow. If your maximum is 10 reps, always do 8. The goal here is to increase volume and not intensity. If you do 3 sets of 10 reps, you may wish to go up to 4 or 5 sets.
Unlike the younger guys who can lift hard to failure and be fine after 2 days, you might either strain your joints or suffer from delayed onset muscle soreness for 4 to 5 days which might mean you not working out because of pain. This is time wasted and you could have actually been training.
So, aim for volume and over time you will get stronger. Then you may raise the poundage/resistance and still be at around 80 percent of your maximum effort. As long as you’re getting stronger, you’ll probably be gaining lean muscle and boosting your metabolism.
If It Hurts, Go Light
If the weight you’re using hurts your joints, use lighter weights. If bench presses hurt your shoulders, you should give push-ups a try. They work the same muscles and are just as effective.
If leg presses hurt, try bodyweight squats. In fact, before even working with weights, it would be a good idea to just stick with bodyweight training for about 2 months. They’re just as effective for building strength and muscle. If you apply point 1 above and go for volume, you’ll see amazing improvements.
Stretch after Every Workout
This goes without saying but it’s especially crucial when you’re older. Tight muscles not only cause aches and pains but you can actually strain a muscle or joint if you aren’t flexible enough.
Spend at least 7 minutes doing light cardio before your workout. This will get the blood flowing to your muscles and warm them up. Remember to also do about 15 minutes of light stretches after every workout. This will ensure that you can lift weights through a full range of motion and you’ll gain more muscle over time.
Focus on Form
When it comes to muscle building, good form is everything. Always maintain good form when executing the exercises. Do not jerk, kick or do strange flicks and whips with your body just so that you can get the weight up and say you did an extra rep.
If you can’t do an extra rep with good form, then don’t. It just means you aren’t strong enough yet. Give it time and keep training. Over time you’ll get stronger and be able to do that extra rep with good form.
Slow and steady wins the race. As long as your form is good, your progress will not be impeded by injuries due to strain or jerking.
Why do you want to do all this?
You’ll live longer. You’ll look better. You’ll feel better and take it form me men, you are way more sexy when you are taking care of yourself than when you’re not.
You don’t need to be a cut and shredded specimen, just be better than you are today.