Building Muscle Tips after 40

When you hear people talk about building muscles, images of body builders and strongmen are what most people see and believe that is the point of muscle building. You may have had a lifetime of fitness or just picking it up to feel better, the science behind building muscle is about the same whether you are in your late 20s or over 40.

Use it or lose it, a term passed around where muscle fitness is concerned, maintaining muscle strength after the age of 40 is essential. This is because when you are in your 40s, just by being bedridden for a few days, your muscles and strength lose their vigor faster. Even a few simple exercises in addition to a diet, can help you maintain your independence, your day to day activities don’t become a strain, prevent falls, maintain consistent energy levels, and maintain efficient mobility in joints.

Monitor What You Eat         

As we age, depending on your natural body chemistry, metabolism or how your body spends energy, becomes slower. Cutting high cholesterol foods and consuming less processed foods as much as possible. Keep up with green vegetables, fresh seasonal fruits, beans, and natural fats diet. Work in Omega-3 fats and Vitamin D for a healthier heart.

Easy Does It

You may have many obligations that consume most of your day compared to what they were when you were in the young adult stage. Because you can’t always attend regular training or intense training sessions, don’t stress it and take it easy. Forcing yourself may cause unnecessary pains or pull a muscle resulting in damage that your body may not be able to repair. Try light weights or even your own body weight with more reps. Even a light stretch here and there for one minute every day can make a difference in overall health. And after any exercise or strenuous activity, ensure that you get adequate rest such as good sleep, drink plenty of water throughout, eat right, and practice a few days to a week break. Don’t compare yourself to others who may have had a lifetime of fitness or many years your senior. Find those in similar situations as you to keep you motivated and even find muscle workout partners to learn from each other. A work out can sometimes be simply walking around the mall with friends or taking the stairs.

Do Not Ignore Pains or Discomforts that Develop

You may find that after every strenuous activity while in your 40s, your body is slower to recover. It is suggested to start off with low-impact exercises such as walking, swimming, yoga, cycling, and elliptical cardio. They are any type of exercise that are easier on your muscle strain and fluid motion that is not so grinding on joints too. The rule of thumb before any type of workout is to do a warmup and after work out stretch to destress. If you feel discomfort or pain in the back, knee, shoulder, or other areas of the body while exercising, please do not ignore them. If you are known to have back pains, don’t do any heavy lifting or if you have knee issues, don’t do high impact programs that can make it worse. After consulting a physical therapist, you can work around those limitations with alternatives. For example, for lower back pain, replace lifting with squats. If you use large weight lifting machines, maybe try the smaller dumbbell presses.

Consult a Physical Therapist or Physiologist

Consulting a professional or an expert before starting any program or even muscle building is right for you after 40 will prevent injuries. With consultation, you can even get customized techniques for what works best for you with your health history and living situation. You can even find the right ways to build muscles at home with home equipment. With guidance, pain you might have otherwise felt while working out will drop and improve both mobility and performance. With your doctor, have regular blood pressure checkups, cholesterol & heart monitoring, and waistline measuring for body fat ratio. And most important of all, never be afraid to ask for help.

Sources & References:

https://truismfitness.com/why-youre-not-building-muscle-after-40/

https://legionathletics.com/how-to-build-muscle-40s/#training-tips-for-the-middleaged

https://www.dumblittleman.com/build-muscle-after-40/

https://breakingmuscle.com/fitness/you-can-build-muscle-after-40

https://www.webmd.com/healthy-aging/features/low-impact-exercises-for-seniors#1

https://www.level4pt.com/14-fitness-mistakes-to-avoid-when-trying-to-stay-fit/