Getting older doesn’t mean your best training days are behind you. In fact, it can be the perfect time to build lasting strength and muscle. Whether you want to keep lifting heavier, stay injury-free, or simply feel stronger in your everyday life, the right approach makes all the difference.
Enter Dr. Milo Wolf, a renowned expert on muscle growth whose research has appeared in leading academic journals and informed Olympic coaches. With a PhD in range of motion training and a growing platform of over 120,000 YouTube subscribers, Dr. Wolf has become a trusted voice for making sports science accessible to everyday lifters. Here are the three key things he wants everyone over 40 to know about building strength that lasts.
Lift Weights Consistently
The main key to maintaining muscle as you age is to stay active. Dr. Wolf emphasizes that lifting weights is the most powerful tool for building muscle and strength.
“The research is crystal clear: lifting weights is the single most powerful tool to build muscle and strength,” says Dr. Milo Wolf. “Even if you start ‘late’, into your 40s, 50s, 60s, 70s, or even beyond, resistance training is so potent that you will still be able to build both muscle and strength.”
He further explains that the primary causes of losing muscle mass, known as ‘sarcopenia’, are a sedentary lifestyle and malnutrition. These are factors individuals can actively manage through consistent exercise and nutrition.
Wolf also points to studies on masters athletes, highlighting research that found no significant decline in lean muscle mass or quadriceps strength among those aged 40 to 81 who trained consistently. “And that is the main key,” Wolf says. “Stay active. If you lift weights, you will be best equipped to beat Father Time.”
Increase Your Protein Intake
While the importance of protein intake is a common refrain among fitness experts, Dr. Wolf stresses its particular significance for older adults.
“Everyone knows protein intake is important, but it’s doubly important for older gym-goers,” says Dr. Wolf. “Research shows that as your body ages, your muscles become less sensitive to the muscle-building effects of protein. The result? All else being equal, older athletes need more protein than their younger counterparts.”
Wolf suggests aiming for 1.6 grams of protein per kilogram of body weight as a baseline, though recent studies indicate that intakes closer to 2.3 grams could be even more effective for maintaining muscle and strength into your 40s and beyond.
With new studies emerging regularly, it’s easy to get caught up in conflicting advice. However, the broader body of evidence consistently supports higher protein intakes as beneficial for muscle health. The key is to focus on long-term habits and aim for a level of protein that you can sustain day to day.
Wolf emphasizes the importance of spreading protein evenly across the day and not skipping a protein-rich breakfast. According to Wolf, “it’s a great opportunity to stimulate muscle growth that most miss.”
Of course, dietary needs vary from person to person. Anyone considering significant changes to their protein intake or overall diet should consult a doctor or a qualified nutrition professional to find the approach that works best for them.
Listen to Your Body
Dr. Wolf highlights that the principles of consistently lifting weights, consuming sufficient protein and calories, eating healthily, and managing sleep and stress apply to individuals of any age seeking to gain muscle and strength.
“What does that mean? Listen to your body and adapt your workout routine accordingly. If a given exercise seems to consistently elicit a painful reaction, don’t be afraid to substitute it with a similar exercise that doesn’t,” Wolf advises.
He adds, “If you notice that your performance in the gym is stagnating, and your workouts are already difficult, the answer isn’t pushing harder — it’s listening to your body and reducing your intensity.”
Many of the best fitness trackers can also help with this, by monitoring factors like sleep, stress, and recovery to give you a clearer picture of when it might be wise to dial things back.
A friendly reminder: paying attention to your body also means seeking professional guidance when needed. If you are unsure about exercise modifications or are dealing with persistent pain, consult a qualified trainer, physiotherapist, or medical professional.
In summary, building and maintaining muscle after 40 is not only possible but can be highly rewarding. By following these expert tips from Dr. Milo Wolf, individuals can ensure they continue to enjoy a strong, healthy lifestyle well into their later years.
