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Picture this…
You’re a man over 40, and you’ve been hitting the gym for a while now…
But the results just aren’t coming as quickly as you’d like.
You’re putting in the effort, but you can’t help but feel like you’re not making the most of your time.
Sound familiar?
The truth is, building an awesome physique isn’t easy — it’s bloody hard work. But what if I told you that you could achieve all your fitness goals in just 1.5 years instead of 5?
That’s right, by making efficient use of your time and following the right strategies, you can maximise your gains and get the body you’ve always wanted.
So, if you’re ready to cut fat, build muscle, and get in the best shape of your life, then this is going to be the most important article you’ve read all year.
Let’s get started!
The Importance of Building and Maintaining Muscle Mass as We Age
As we age, building and maintaining muscle mass becomes increasingly important. Not only does it help us look and feel better, but it also plays a crucial role in our overall health and well-being.
However, there are several challenges that men over 40 face when it comes to building muscle.
Age-related muscle loss, known as sarcopenia, is a natural part of the aging process.
As we get older, our bodies lose muscle mass and strength, making it more difficult to build and maintain muscle. And, hormonal changes, especially in guys over 40, can impact your muscle growth and recovery.
Lifestyle factors, such as diet and exercise, also play a pretty big role in building muscle after 40. Processed foods, lack of protein, and insufficient exercise can all contribute to reduced testosterone levels and decreased muscle mass.
Despite these challenges, bodyweight training offers numerous benefits for men over 40 looking to build muscle.
By focusing on compound exercises, prioritizing proper form and technique, and incorporating progressive overload, you can effectively build muscle and improve your overall fitness. And much quicker than you think.
Tip 1: Focus on Compound Bodyweight Exercises and Progressive Overload
Compound exercises are multi-joint movements that target multiple muscle groups at the same time. Examples of compound body weight exercises include push-ups, pull-ups, squats, lunges, and dips. These exercises are essential for building full-body strength and maximizing muscle growth.
When it comes to sets and reps, beginners should aim for 2–3 sets of about 8–12 reps per exercise. As you become more experienced, you can increase the number of sets and reps to challenge your muscles further.
Progressive overload is another crucial concept in bodyweight training. This involves gradually increasing the difficulty of your workouts over time.
You can do this a number of ways. Like increasing the number of reps, adding more difficult variations of the exercises and adding weight. For example, you can progress from regular push-ups to elevated push-ups and archer push-ups. Or from standard squats to single-leg, pistol squats.
One massive problem in the fitness industry is that very few people, including gym instructors, understand the importance of progressive overload. Without consistently challenging your muscles, you won’t see the results you’re after.
Tip 2: Prioritize Proper Form and Technique
Proper form and technique are essential when it comes to bodyweight training. Compromising form for the sake of more reps can lead to an annoying injury that could waste weeks of healing. Plus, bad form reduces the effectiveness of the exercises.
By using proper form and technique, you can maximize muscle engagement and growth while preventing injuries and ensuring longevity in your training.
It’s also important to listen to your body and avoid overexertion. If an exercise feels uncomfortable or painful, stop and reassess your form or try a different variation.
Tip 3: Always Include a Proper Warm-Up
Warming up before a workout is crucial, especially as you age. A proper warm-up routine will get blood pumping to your muscles, reduce stress on your heart, and improve your range of motion.
Aim for about 5 to 10 minutes of warm-up before each workout. This can include light cardio, dynamic stretching, and specific warm-up exercises for the muscles you’ll be targeting.
If you’re short on time, you can even do some warm-up exercises, such as wrist and shoulder rotations, while you’re finishing up work.
By including a proper warm-up routine, you will prevent injuries and promote consistency in your training.
Tip 4: Prioritize Protein Intake to Support Muscle Growth and Recovery
Protein is the most crucial macronutrient for building muscle. Amino acids, the building blocks of protein, play a vital role in repairing and building muscle tissue.
To support muscle growth, aim for roughly 1.2 to 1.6 grams of protein per kilogram of body weight per day. Don’t be afraid to adjust your protein intake based on your progress and goals.
Focus on consuming healthy, nutrient-dense protein sources such as lean meats, poultry, legumes, plant-based proteins, eggs, and low-fat dairy or dairy alternatives. And yes, eggs are healthy. All that ‘advice’ when we were growing up that they’re unhealthy was simply bogus.
In addition to protein, make sure to include healthy fats and complex carbs in your diet to fuel your workouts and support recovery.
Tip 5: Ensure You Get Enough Quality Sleep for Muscle Recovery and Growth
I know, I know. You’re super busy, and there’s never enough time in the day. But sleep is often overlooked when it comes to building muscle. And the truth is it’s just as important as exercise and nutrition.
There’s been a ton of new research using the newest machines to analyse our brains which has shown a clear link between poor sleep quality and decreased muscle mass.
Insufficient sleep can lead to increased fat mass, decreased muscle mass, and a heightened risk of metabolic issues. This is especially concerning for older adults, as poor sleep can exacerbate age-related muscle loss.
Aim for at least 7 hours of quality sleep per night, and consistently. Not just on weekends.
To improve your sleep quality, try blocking out light, and avoid electronics at least an hour before bed.
And if you can, invest in a better quality bed if you think that could be an issue affecting your sleep. A good quality pillow can also improve sleep.
And finally, having a relaxing bath before bed, or at least a shower will help improve your sleep.
Common Mistakes to Avoid When Building Muscle After 40 with Body Weight Training
- Making it up as you go — follow a proven system to maximize your ROI and turn your hard work into fast gains
- Skipping workouts because you think you don’t have time
- Thinking going to a commercial gym is the only way to get fit and build muscle
- Neglecting compound exercises in favour of isolation exercises
- Sacrificing proper form for more reps
- Rushing through your workout just to get it finished
- Skipping warm-up routines
- Not consuming enough protein and eating loads of processed foods
- Underestimating the importance of quality sleep for muscle recovery and growth
Frequently Asked Questions
A. Can I build muscle while burning fat after 40 with bodyweight training?
Yes, it’s possible, but it can be challenging to achieve both goals simultaneously. Focus on training for hypertrophy, eating enough protein, and maintaining a caloric deficit. Incorporating HiiT exercises can also support fat loss.
B. What are the best bodyweight exercises for building muscle after 40?
Compound movements such as push-ups, pull-ups, squats, lunges, and dips are the most effective exercises for building muscle after 40. Utilize progressive overload by increasing reps or adding exercise variations. And using a reliable tracking system is crucial for monitoring your progress and for consistent growth.
C. Is it possible to build muscle naturally after 40 with bodyweight training?
Absolutely! The key is consistent training, progressive overload, and a protein-rich diet to support muscle gains. Following a proven system, especially one specific to our age group, can help you maximize your gains and avoid wasting time. Check out Grey Top Warriors for a great place to start.
D. What’s the best diet for building muscle after 40?
Focus on consuming nutritious, protein-rich foods and aim for 1.2 to 1.6 grams of protein per kg of body weight. Don’t neglect healthy fats and complex carbs, as they provide essential nutrients and energy for your workouts and recovery.
Final Thoughts on Building Muscle After 40
Building muscle after 40 is not only possible but also incredibly beneficial for your overall health and well-being.
By focusing on compound exercises, prioritizing proper form and technique, incorporating a proper warm-up routine, consuming adequate protein, and getting enough quality sleep, you can maximize your gains and achieve the physique you’ve always wanted.
Remember, consistency and a balanced approach to training and nutrition are key. By building quality muscle, you can improve your bone density, metabolism, joint health, hormone levels, and heart health.
So, if you’re ready to take your fitness journey to the next level, start implementing these strategies today.
And if you’re looking for a specific training program designed for men over 40, be sure to check out the Primer level of Grey Top Warriors’ flagship program.
This is the first of 7 levels and will set you on the path to fighting aging and building a physique you’ll be proud of.
Looking forward to helping you achieve your goals. Fast!
And if you’ve enjoyed this article, please consider leaving a comment and giving it a clap (or ten!).
Your support means the world to me, and I can’t wait to hear about your progress towards becoming a better version of you…
Coach Greg
What next? — You might be interested in my most popular posts below…
The Muscle Building Checklist for Men 40+
The Fat Shredding Checklist for Men 40+