As we age, the notion that our best training days are behind us is a common misconception. In reality, the years beyond 40 can be an ideal time to build lasting strength and muscle. Whether your goal is to lift heavier, avoid injuries, or simply feel stronger in daily activities, adopting the right approach is crucial.
Enter Dr. Milo Wolf, a renowned expert in muscle growth whose research has been published in leading academic journals and has informed Olympic coaches. With a PhD in range of motion training and a YouTube platform boasting over 120,000 subscribers, Dr. Wolf has become a trusted figure in making sports science accessible to the everyday lifter. Here, he shares three essential tips for building and maintaining muscle after 40.
Consistency in Weightlifting
Dr. Wolf emphasizes the importance of consistent weightlifting as a fundamental strategy for combating the effects of aging. “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.”
“The primary causes of losing your hard-earned gains — what we refer to as ‘sarcopenia’ in the science — are a sedentary lifestyle and malnutrition,” Dr. Wolf notes.
He points to studies on masters athletes, highlighting one study of men and women aged 40 to 81 which found no significant decline in lean muscle mass or quadriceps strength among those who trained consistently. “Stay active,” Dr. Wolf advises. “If you lift weights, you will be best equipped to beat Father Time.”
Increasing Protein Intake
While the importance of protein is a familiar refrain among fitness experts, Dr. Wolf underscores its critical role for older adults. “Everyone knows protein intake is important, but it’s doubly important for older gym-goers,” he explains. “Research shows that as your body ages, your muscles become less sensitive to the muscle-building effects of protein.”
Dr. Wolf recommends aiming for 1.6 grams of protein per kilogram of bodyweight as a baseline, with some studies suggesting intakes closer to 2.3 grams could be more effective.
The key, he says, is to focus on sustainable long-term habits. “Spread your protein intake evenly across the day and don’t skip a protein-rich breakfast. It’s a great opportunity to stimulate muscle growth that most miss.”
Dr. Wolf advises consulting with a doctor or a qualified nutrition professional before making significant changes to your diet, as individual dietary needs can vary.
Listening to Your Body
Dr. Wolf highlights the universal principles of fitness: “consistently lift weights, consume sufficient protein and calories, eat healthily, manage sleep and stress.” However, he acknowledges that older adults may face more aches and slower recovery times.
“Listen to your body and adapt your workout routine accordingly. If a given exercise consistently elicits a painful reaction, substitute it with a similar, pain-free exercise,” Dr. Wolf advises.
He also cautions against pushing harder when performance stagnates. Instead, he suggests reducing workout intensity to allow for recovery. Fitness trackers can be valuable tools in this regard, providing insights into sleep, stress, and recovery.
Finally, Dr. Wolf reminds readers to seek professional guidance when needed. Persistent pain or uncertainty about exercise modifications should be addressed with a qualified trainer, physiotherapist, or medical professional.
By following these expert tips, individuals over 40 can continue to build and maintain muscle, ensuring that their best training days are still ahead.
