The challenges of building muscle after 40

Building muscle after 40 can be difficult for various reasons: work, family commitments, kids, activities and more. Aside from the time constraints, men and women over 40 have a natural decline in muscle mass, slower metabolism, and reduced hormone levels, including testosterone and estrogen.

 

But the health benefits of gaining muscle are significant for longevity. Building muscle improves metabolism, supports joint health, enhances strength and mobility, and helps prevent age-related muscle loss. It also contributes to better overall health, increased energy levels, and a reduced risk of chronic diseases such as osteoporosis and diabetes. 

 

The goal with Innovative Vitality patients is to focus on muscle building, so you can live the life you want to live at 70, 80, 90+.

 

Weight Training Over 40: For Men

Gaining muscle after 40 can be challenging for men due to the natural decline in testosterone levels, slower metabolism, and decreased muscle mass that often come with aging. The advice from Dr. Rahul Khare, “Get your testosterone checked, we want it to be 500 or above in order to successfully gain muscle.”

 

If your testosterone is low, its going to be very hard to gain muscle. You’ll also feel sore which can make it difficult to return to the gym, and you can also get injured. At Innovative Vitality, we work with male patients and test their testosterone levels. If they are too low we treat the patients with medications to get them to 500 or above.

 

It’s also important to listen to your body, avoid overtraining, and consider working with a fitness professional to tailor a program suited to your specific needs and goals.

 

Weight Training Over 40: For Women

After 40, you should be talking to your physician about hormones and perimenopause. If you’ve been trying to go to the gym and build muscle, but aren’t having success, it’s often because of the decrease in estrogen levels that occurs during perimenopause and menopause. This hormonal shift can lead to a loss of muscle mass and bone density, making it more difficult to gain and maintain strength. Additionally, women often experience slower metabolism and changes in body composition, with an increase in fat storage, which can further hinder muscle growth. 

 

Small amounts of medication boost your body’s ability to build muscle. They can also help improve mood, sleep and other perimenopause and menopause symptoms, all of which will contribute to improving your overall health. 

 

The bottom line – talk to your provider about what’s going on inside your body.