This page will explain how to build muscle and tone after 40.
A few articles about "building muscle after forty" will convince you that hitting 40 doesn't mean you have to give up your dumbbells or barbells in order to buy a mobility scooter or walk-in shower.
What does it mean to have a completely different training program once you reach 40?
The short answer is no.
Even though you can remember TJ Hooker's opening theme music, it doesn't mean that your program should be anything more than shoulder rolls, knee raises, and some deep breathing exercises.
I have good news for those in their 40s who are worried about losing muscle mass (bygga muskler vid 40). You aren't.
Is it possible for you to build muscle after the age of 40?
Yes, you can still build muscle after the age of 40. It doesn't mean that your ability to adapt and develop muscles suddenly ceases once you reach 40. Even if you're not in good shape or aren't fit, you can still gain muscle mass quickly by lifting weights.
A significant amount of effort, sweat, and time is required to gain muscle mass and lose fat. You'll make faster progress if your current weight is too high.
One study involved researchers who gathered together a group overweight and unfit men aged 41 to get them to lift weights at least three times per week. Additionally, the men were able to do 30 minutes of walking or cycling as part of the same exercise.
After 14 weeks, the average weight of the men was 16.3 pounds. That's an average of just over 1 pound per week.
This isn't all. These men gained about 10 pounds of muscle mass at the same moment, as well as losing weight.
Blood sugar, blood triglyceride and insulin levels dropped. HDL cholesterol (the so called "good") cholesterol went up. The measure of cardiovascular health, VO2max has increased by more than 25%.
The men couldn't have made such rapid advances indefinitely. Your results will begin to slow down over time.
There are no two ways that people will respond to the same diet or exercise program. So, nobody can tell you how quickly you should expect to see results.
However, this study illustrates an important principle: It is possible to make drastic changes to your body when you are in your 40s. In this instance, it takes 3-4 months.
The Basic Rules for Building Muscle Following 40
Building muscle after 40 is a lot the same as it was at age 30 or 20, but with a few modifications.
However, the speed at your progress will depend on how many times the sun has been around. People of all ages respond to training in the same way. It is only the size of the results and how quickly you achieve them that differs.
My point was that you don't need to train in a completely different way once you turn 40. That is also true. There is no need to stop doing what you are doing.
Here are some quick tips to make your workouts more productive, your joints feel better and prevent injury.
Embody the Light
Keep on lifting heavy for long enough and you will start to feel little aches and pains in the knees, wrists and elbows.
You will eventually get annoyed by the little things that are bothering you. It could take several weeks, or even months, for these minor niggles to resolve and you can begin training again.
The solution is quite simple. Do not do too many exercises that cause pain.
It is possible to build muscle after 40, even if you lift lighter weights or do more reps.
In fact, there have been a lot of studies in the last five years that prove lighter weights and more reps are effective at stimulating muscle development.
In one experiment, heavy weights were stimulated by light weights (sets of 30-40 reps) just as effectively as lower weights and heavier reps (sets of 10-12).
This isn’t a surprise, as untrained beginners can grow regardless of what they do.
For muscle growth, sets with 20-25 reps work just as well for guys with four years of experience.
All weights are suitable for building muscle, regardless of whether they are heavy, medium or light.
Do not stop moving
It can be more difficult to build muscle after 40 due to nagging injuries and joint pain. A common approach to treating an injury is to put it down. However, for some injuries it is better to move on.
For Achilles tendon pain, eccentric training is a form of resistance exercise that has been shown in great results. Sometimes it's even more effective than surgery.
Swedish scientists examined the impact of heavy eccentric training on 15 middle-aged recreational runners in one study. The trainers told subjects to continue the training even when they felt pain. They advised them to stop if the pain became severe.
Achilles tendinosis has been diagnosed in all runners. This refers to the degeneration of tendon's collapsin due to chronic overuse. They had suffered pain for an average period of 18 months.
The pain prevented them from running at the start of the study. All the runners returned to pre-injury level after 12 weeks on daily eccentric training (three sets with 15 repetitions each day).
A group of 15 runners was treated with conventionally for the same symptoms. The traditional treatment was ineffective in any case. All the patients in this control group underwent surgery.
An eccentric exercise called the Tyler Twist was added to a standard program of physical therapy for a group with tennis elbow in their late 40s. This led to a "markedly improved" condition in the subjects.
To directly quote the researchers:
"All outcome measures for chronic left lateral epicondylosis were significantly better when an eccentric wrist extendor exercise was added to physical therapy. It is much more effective than standard physical therapy. In the majority cases, a three-week treatment plan consisting of 15 repetitions per day was successful.
Similar results were also seen in a group with golfer's knee, despite the fact that all previous treatments such as physical therapy, cortisone shots, and painkillers had failed.
A lot of research shows that heavy strength training can work just as well for treating tendon pain as eccentric training.
The study was published in Scandinavian Journal of Medicine and Science in Sports.
Researchers from this study reiterated that although pain is acceptable during exercise, it should not become worse after the workout is done.
All three treatments were similar at 12 weeks. It was not the same story six months later. In particular, the improvement in the eccentric and resistance training groups was sustained while they suffered from the effects of corticosteroid.
NOTE: If there is an injury to your body, I recommend you seek treatment by a licensed therapist. If I say something that contradicts theirs, you should take their advice.
Keep Your Joints Healthy in The Greenhouse
When you are training, you might consider wearing knee and elbow sleeves. These are neoprene wraps, which you slip over your knees.
They offer compression and warmth which are both great for making your knees and elbows more happy when you lift.
I don't think sleeves are the only cure for elbow and knee pain.
But they are worth a try.
They helped me, they could help you as well.
Building muscle after 40 takes a lot of work. It is more difficult to stay focused on training and eating healthy when you have so much more going on than at 21.
Your enthusiasm for exercise may have waned, especially if it hasn't produced the results that you wanted.
You may feel your body cannot handle the amount of punishment you dealt in your twenties. Your body may be slower to recover.
All of this is irrelevant. Training the right way can help you maintain muscle strength and build muscle well into your fifties and fifties.