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.
That’s where Dr. Milo Wolf comes in. Dr. Wolf is a published 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, he’s become a trusted voice for making sports science accessible to everyday lifters.
Consistency in Weight Lifting
Dr. Wolf emphasizes the importance of lifting weights consistently as a cornerstone for building and maintaining muscle after 40. “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 adds that the primary causes of losing muscle mass, known scientifically as ‘sarcopenia’, are a sedentary lifestyle and malnutrition. These are factors that individuals can control and build consistency around. Wolf highlights evidence from studies on masters athletes, noting that a study of 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. If you lift weights, you will be best equipped to beat Father Time.” — Dr. Milo Wolf
Importance of Protein Intake
Increasing protein intake is another critical factor for older adults aiming to build muscle. “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.”
Wolf recommends aiming for 1.6 grams of protein per kilogram of body weight as a baseline, while more recent research suggests that intakes closer to 2.3 grams could be even more effective for maintaining muscle and strength into your 40s and beyond. The key, he notes, is to focus on long-term habits and aim for a level of protein that can be sustained daily.
“It’s a great opportunity to stimulate muscle growth that most miss.” — Dr. Milo Wolf
Wolf emphasizes the importance of spreading protein evenly across the day and warns against skipping protein at breakfast. As dietary needs vary, he advises consulting with a doctor or a qualified nutrition professional before making significant changes to protein intake or overall diet.
Listening to Your Body
Dr. Wolf highlights that the principles of consistently lifting weights, consuming sufficient protein, 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 a slightly slower recovery.
“Listen to your body and adapt your workout routine accordingly,” advises Wolf. “If a given exercise consistently elicits a painful reaction, don’t be afraid to substitute it with a similar exercise that doesn’t.”
“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.” — Dr. Milo Wolf
Many fitness trackers can assist by monitoring factors like sleep, stress, and recovery, providing a clearer picture of when to adjust workout intensity. Wolf also reminds readers that paying attention to their bodies includes seeking professional guidance when needed. For exercise modifications or persistent pain, consulting a qualified trainer, physiotherapist, or medical professional is recommended.
As new studies continue to emerge, the broader body of evidence consistently supports these strategies as beneficial for muscle health. By focusing on these core principles, individuals over 40 can continue to build and maintain muscle effectively.
