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. This is where Dr. Milo Wolf, a renowned expert in muscle growth, steps in. 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 in 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 primary key to maintaining muscle as you age is to stay active. Dr. Wolf emphasizes that lifting weights is the most powerful tool to build muscle and strength, regardless of age. “The research is crystal clear: lifting weights is the single most powerful tool to build muscle and strength,” says Dr. 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 main causes of losing muscle mass, known as ‘sarcopenia’, are a sedentary lifestyle and malnutrition. These are factors that individuals can actively manage. Wolf points to studies on masters athletes, noting that research involving men and women aged 40 to 81 found no significant decline in lean muscle mass or quadriceps strength among those who trained consistently. “Stay active,” Wolf advises. “If you lift weights, you will be best equipped to beat Father Time.”
Increase Your Protein Intake
Protein intake is a well-known factor in muscle maintenance, but it becomes even more critical as we age. “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.”
Dr. 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 more effective for maintaining muscle and strength into your 40s and beyond.
While new studies continue to emerge, the broader body of evidence consistently supports higher protein intakes as beneficial for muscle health. Wolf stresses the importance of spreading protein evenly across the day and avoiding the common mistake of skipping protein at breakfast. “It’s a great opportunity to stimulate muscle growth that most miss,” he notes.
Of course, dietary needs vary from person to person. If you’re considering significant changes to your protein intake or overall diet, consulting a doctor or qualified nutrition professional is advisable to find the best approach for you.
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 anyone seeking to gain muscle and strength. However, older adults may face more aches and pains and slower recovery times. “Listen to your body and adapt your workout routine accordingly. If a given exercise consistently elicits a painful reaction, don’t be afraid to substitute it with a similar exercise that doesn’t,” advises Wolf.
Similarly, if you notice stagnation in your gym performance despite difficult workouts, the solution isn’t to push harder but to listen to your body and reduce your intensity. Many of the best fitness trackers can assist by monitoring factors like sleep, stress, and recovery, providing a clearer picture of when it might be wise to dial things back.
Paying attention to your body also means seeking professional guidance when necessary. If you’re unsure about exercise modifications or dealing with persistent pain, consulting a qualified trainer, physiotherapist, or medical professional is recommended.
As Dr. Wolf’s insights reveal, building and maintaining muscle after 40 is not only possible but can lead to a stronger, healthier life. By lifting weights consistently, increasing protein intake, and listening to your body, you can defy the aging process and continue to thrive in your fitness journey.
