Building Muscle after 40 for Men: Expert Tips and Strategies for a Muscular Body

Why Men Over 40 Should Focus on Muscle

The primary reason for men over 40 to start muscle training is the risk of sarcopenia.

Sarcopenia is a health condition in which muscles become weak, lose mass, and are prone to losing functionality. It is an age-related issue. Without proper handling, it can result in many complications, such as fatigue, reduced body balance, mobility, and hampering daily activities.

People over 40 start to lose the integrity of their tissues.

As a result, mobility and daily tasks become harder, and a wrong pull can severely damage tissues. People over 40 should focus on gaining extra muscle mass can reduce the risk of these effects.

Our body releases Testosterone to stimulate muscle growth. With age, it reduces the release amount.

However, intense muscle mass exercises can cancel out this effect and help your body to stay healthy and fit.

We all know that with age, body bones tend to become fragile.

This medical condition is commonly known as Osteoporosis. It tends to change the thickness and structure of our bones and make them prone to damage. Muscle-building exercises and high-intensity training help to increase bone mass and provide endurance against bone fractures.

Men over 40 years old become susceptible to diabetes.

Balanced Insulin sensitivity in the body is important to stay out of diabetes. Regular muscle exercises can help with insulin sensitivity, maintain blood sugar, and overall body fitness.

Is Muscle Building Possible After 40?

You can start muscle mass exercises after 40. It is still possible to reinforce your body.

The University of Oklahoma performed research on people of a variety of ages. This research indicates that people aged 35-50 can build muscles effectively compared to people aged 18-22 years. DEXA states that college-going individuals can gain muscle weight of around 2 pounds, whereas people of middle age gain 2.5 pounds. Therefore, building muscles doesn't significantly depend on age. Stop overthinking and start exercising to take control of your body and physical wellness.

How to Build Muscles After 40

Building Muscle mass is not too complicated after 40. With focus, consistency, and an appropriate routine, you can gain your desired body muscles. TempleFitness shares these tips to build muscles effectively:

Setting Up Bodybuilding Goals

Pointing out your bodybuilding goal helps you with the whole process. Besides, focusing on your significant goal will help you stay focused and determined. The muscle-building goals may vary for individuals. Most people over 40 start exercising considering these goals:

●    Additional weight loss with muscle gains

●    Overall body muscle gain

●    Body shaping(fat loss) with structural muscles

●    Arms muscle buildup

●    Leg muscle buildup

●    A smaller waistline

●    Lower blood pressure

●    Reduced cholesterol

●    Better blood sugar control

Basic Movement Workouts

Fundamental movement exercises are beneficial for muscle building. These exercises involve various bones of the body. As a result, these exercises are essential for the overall body muscles. Here are some of the basic exercises you should perform every week:

●    Pushup

●    Bench press

●    Horizontal pull

●    Overhead press

●    Chin up

●    Pullup

●    Lat pulldown

●    Squat

●    Lunge

●    Leg press

●    Deadlift

●    Back extension

Setting up a Muscle Building Routine

Exercising according to a routine is the best way to fulfill your goal. A routine should cover the exercises to perform, their sets, reps, and resting time. If you're looking for a personal trainer who will provide you detailed routine and help you with your muscle training, then visit us. Our personal training service is appreciated by people in Franklin, TN. Here is a routine our professionals suggest: