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. 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. According to Dr. Wolf, “The research is crystal clear: lifting weights is the single most powerful tool to build muscle and strength.” He emphasizes that even if you start ‘late’, into your 40s, 50s, 60s, 70s, or beyond, resistance training is so potent that you will still be able to build both muscle and strength.
Dr. Wolf points to 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,” he asserts.
He also highlights that the primary causes of losing muscle mass, known as ‘sarcopenia’, are a sedentary lifestyle and malnutrition. These are two factors that individuals can take action on and build consistency around.
Increase Your Protein Intake
Protein intake is a recurring theme in fitness advice, and Dr. Wolf elaborates on its importance for older adults. “Everyone knows protein intake is important, but it’s doubly important for older gym-goers,” he says. Research indicates that as the body ages, muscles become less sensitive to the muscle-building effects of protein. Consequently, older athletes need more protein than their younger counterparts.
Dr. Wolf recommends aiming for 1.6 grams of protein per kilogram of bodyweight as a baseline, with some studies suggesting that intakes closer to 2.3 grams could be even more effective for maintaining muscle and strength.
With new studies emerging all the time, 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. Dr. Wolf also stresses the importance of spreading protein evenly across the day and not skipping protein at breakfast.
Of course, everyone’s dietary needs are different. If you are considering significant changes to your protein intake or overall diet, it is advisable to consult a doctor or a qualified nutrition professional to find the approach that works best for you.
Listen to Your Body
Dr. Wolf underscores the importance of listening to your body, especially as it ages. While the principles of lifting weights, consuming sufficient protein and calories, eating healthily, and managing sleep and stress apply to all ages, older adults may face more aches and pains and slower recovery times.
“What does that mean? Listen to your body and adapt your workout routine accordingly,” Dr. Wolf advises. If a certain exercise consistently causes pain, don’t hesitate to substitute it with a similar one that doesn’t. Similarly, if you notice stagnation in your gym performance despite challenging workouts, the answer might not be to push harder but to reduce intensity.
Many fitness trackers can assist by monitoring factors like sleep, stress, and recovery, providing insights on when it might be wise to ease up. Paying attention to your body also means seeking professional guidance when needed. If you are unsure about exercise modifications or dealing with persistent pain, consult a qualified trainer, physiotherapist, or medical professional.
Dr. Wolf’s insights offer a roadmap for those over 40 looking to maintain and build muscle. By staying active, adjusting dietary protein, and listening to one’s body, individuals can continue to enjoy strength and vitality well into their later years.
