Building muscles after 40, faster than 20 years old
We lose, on average, ten pounds of lean muscle for every decade of adult life
If you are in your 40s or over, you probably noticed some muscle loss and diminishing strength, even if you exercise fairly regularly. Losing muscle mass is (unfortunately) a natural part of aging. Losing muscles mass brings a whole set of problems to the aging body:
Personally, I have encountered this exact problem in my early 40’s and decided to do what is needed to solve the problem and build muscles. Being 40+ I could feel my body starting to age, some pains and niggles, and the body just not working like it was when I was 20. In addition I was getting heavier (Thank you, wife, for come “encountering” comments on the subject) and having 2 young kids meant a lot of goofing off, carrying heavy stuff and running around, where I could clearly feel that I’m not “up-to-it”.
1. Strength training
The most important treatment against muscle loss is strength training, which helps rebuild the muscles.
To build muscle, you should perform major multi-joint movements (e.g. squats, deadlifts, rows, chest presses, core work, and overhead press) with weights that you will not be able to complete more than 15 repetitions in a row. At the end of each set, you should feel tired and need to rest. For best results, perform two to three sets per major muscle group (legs, back, chest, arms, shoulders) at least twice a week, allowing several days between strength workouts for adequate recovery, as this is when muscle growth actually occurs.
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To enable the muscle grow, the body needs to enough dietary protein, as it provides the building blocks for muscle and stimulates its growth. The quality, quantity and distribution of protein throughout the day becomes more important as you get older.
3. Additional supporting activities
In addition to building muscle and eating healthy, the follwing activites will help support your muscle growth:
To conclude, It is absolutely possible to build muscles in your 40’s and beyond. A recent study actually revealed that this can be done in as little as 40 minutes of strength training twice per week. The rate of muscle gain was the same for young adults, middle-aged adults, and older adults.
In good health,