Build Muscle Over 40 A Complete Guide For Beginners

Is it achievable for me to recover the body once in my young age I had and build muscle over 40? You can, but you’ll have to just work smartly. Here is a perfect training program for a best over-40 body.

So you have hit the age of 40 and your life is starting to make your shape rough, and your body is starting to ache. In the early days, you once had is now beginning to dwindle. You ask yourself, “Is it possible for me to regain the body I once had and put on some muscle at my age?” The simple answer is you can build muscle over 40.

TRAINING AND WORKOUT to Build Muscle Over 40

As your age increases, your body is less protected to trauma, therefore, a lot of things need to be changed in your training:
Always warm up for at least fifteen mins on a piece of cardio equipment before lifting weights. This will raise your internal temperature and maintains the blood flow for the workout you perform.

Read Also 5 Easy Ways To Build Muscle After 50

Always keep repetition range from moderate to high, 8-12 rep for upper body exercises and 12-20 rep for lower body exercises. If you lift heavy weights they will put much stress on the joints and ligaments. I suggest you use moderate weight in the rep ranges named above. This will energize your muscles adequate for new development.


Always lift a combination of exercising weights and machines. As a young person, your body is capable of using a lot more weight exercises but as you age your stabilizer muscles begin to weaken which can lead your ligaments and tendons to the danger of injury. Utilizing machine decreases this risk.
Your exercises form and posture needs to be perfect. Your body does not have the forgiveness of youth anymore so using poor form can easily result in injury.
Recovery time is a little longer so rest and recovery are critical; fewer days in the gym is going to be a must.
Those are some basic pointers you should look out for. Below is a sample workout program for a beginner lifter over the age of 40. This is a 3-day full-body workout program.

build muscle


DAY 1:

Smith Machine Squats: 3 sets of 12 reps
Lying Leg Curl: 2 sets of 15 reps
Standing Calf Raise: 2 sets of 15 reps
Barbell Bench Press: 3 sets of 8-12 reps
Lat Pulldown: 3 sets of 8-12 reps
Machine Shoulder Press: 3 sets of 8-12 reps
Triceps Rope Pushdown: 2 sets of 8-12 reps
Barbell Curl: 2 sets of 8-12 rep


DAY 3:

Leg Press: 5 sets of 20 reps
Seated Calf Raise: 2 sets of 15 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Seated Cable Row: 3 sets of 8-12 reps
Dumbbell Side Laterals: 3 sets of 8-12 reps
Triceps Dip Machine: 2 sets of 8-12 reps
Machine Preacher Curl: 2 sets of 8-12 reps


DAY 5:

Barbell Squat: 3 sets of 12 reps
Seated Leg Curl: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 15 reps
Machine Bench Press: 3 sets of 8-12 reps
One-Arm Dumbbell Row: 3 sets of 8-12 reps
Seated Dumbbell Shoulder Press: 3 sets of 8-12 reps
Lying Triceps Extensions: 2 sets of 8-12 reps
Alternating Dumbbell Curls: 2 sets of 8-12 reps


Here are some cardio tips to build muscle over 40. Cardio is very important for anyone in the age of forty for many reasons. Once you reach at the age of 40 your metabolism is not as fast as it was earlier, then daily bursts of cardio will keep your body fat in check. Secondly and most crucial is your heart is at its half life and keeping it strong and in anatomy will help you live a long and fruitful life.

I suggest you stick to 3-4, 20-30 min low-intensity cardio sessions a week. This means walking or light jogging. I would stay away from any kinda running as these can be very straining on the knees and joints.

If you were a runner in your youth, again start with the low-intensity bouts of cardio for the first month. After that, running once or twice a week on the treadmill or rubber track is fine. I would stay away from pavement as it is very unforgiving to the knees at any age. Remember, living a long and fruitful life always comes first and without a strong heart that can’t be done.


As I have discussed earlier when you are trying to build muscle over 40. Your metabolism rate is slow. So the nutrition will also change as compared to your youth. Here I will suggest you the diet which will maximize muscle gain and minimize fat gain.
One big issue is cholesterol for many people over the age of 40. So I will take care of that too.


  • 5 Egg Whites
  • 1 Whole Egg
  • 3/4 Cup Of Oatmeal


  • 2 Scoops Of Protein Powder
  • 1 Tablespoon Of Natural Peanut Butter
  • 1 Oz Of Almonds


  • 5 Oz Of Chicken Breast
  • 1 Cup Of Brown Rice


  • 5 Oz Of Chicken Breast
  • 2 Oz Of Whole Wheat Pasta


  • 2 Scoops Of Protein Powder
  • 2 Bananas


  • 6 Oz Of Top Round Steak
  • 1 Tablespoon Of Olive Oil
  • 1 Oz Of Pecans


Protein Powder: I use Isobolic by Nutrabolics, it’s a very high-quality protein powder.

Glutamine: Helps with recovery. Take 5 grams with meals 1, 4, 5, and 6.

  • Test Booster: A quality test booster like Hemostat from Nutrabolics promotes already healthy testosterone levels.
  • Multivitamin: A high-quality multivitamin/mineral will help you get all the nutrients you don’t receive from your diet. Vitabolic is what I use.


Preparation is going to be critical. Making all your meals the night before is something you should consider to help conserve time. Bringing your meals to work will be a must, but what happens when you have a luncheon or big business dinner with clients?
Don’t fret, use your common sense. Order something that is similar to what you normally eat. Remember, life can not be restricted to chicken and rice, you can stray from the diet and still see results. Just don’t make a habit of it.


There you have it. No more excuses about being over the hill. You have all the pieces to the puzzle to increase your muscle mass after the age of 40.


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