How to Build Muscle Fast After 40

Muscle loss is real as we age, but it’s not irreversible.

In fact, even in your 40s you can add lean mass by smart training. Research shows that men (and women) over 40 still respond to resistance training, they just often progress more slowly .  The key is consistency and smart technique. Aim for 2 to 4 strength workouts per week; this level of training has been shown to significantly increase muscle, bone density and flexibility in older adults . Start each session with a thorough warm up (to protect joints), then focus on compound lifts (squats, bench press, rows, etc.) that work many muscles at once.

Prioritise protein and nutrition

After workouts, eat a high protein meal or shake to support muscle repair. Men over 40 often need more dietary protein; supplementing (e.g. a whey protein shake) can help ensure you hit targets .

Mix strength with cardio

A balanced routine (strength training plus some aerobic exercise) helps maintain muscle and overall health as you age . For example, follow lifting days with 20–30 minutes of brisk walking or cycling.

Focus on recovery

Muscle grows during rest. Ensure 7 to 9 hours of sleep (see next blog!) and take at least 48 hours before repeating the same muscle group. Gentle stretching or yoga can aid recovery on off-days.

Listen to your body:

If you’ve been sedentary (or burned out), start conservatively. Even 5 minutes of light exercise (brisk walk or bodyweight squats) can boost energy and combat fatigue . Research suggests that even 1 to 2 sets of bodyweight exercises twice a week can preserve much of your strength during breaks . Regaining lost muscle also happens faster than you might fear, roughly 2 to 3 months of training can recover six months of lost gains .

Coach’s Tip

Don’t let the scale or your ego rush you. Consistency beats intensity. Build momentum with small wins (added reps or slightly heavier weights each week) and you’ll see big changes over time.