Best Muscle-Constructing Workout Plan for Men in Their 40s

Entering your 40s is a transformative phase of life, highlighted by a wealth of experience and wisdom. Nonetheless, it also brings challenges, particularly in constructing muscle. Because the body undergoes natural transitions, reminiscent of a gradual decline in testosterone and more aches and pains, it becomes crucial for men of their 40s to adapt their fitness routines. 

In this text, we unveil a tailor-made muscle-building workout plan for men navigating their 40s. Removed from being an age of decline, your 40s could be a period of progress. Understanding your body’s unique needs during this stage and incorporating targeted exercises, nutrition, and recovery strategies can redefine what it means to be in prime physical condition.

Whether you are a seasoned fitness pro or trying to kickstart a healthier lifestyle, this guide will set you as much as sculpt and strengthen your physique. It’s never too late to get into one of the best shape of your life.

Table of Contents:

• Can You Construct Muscle In Your 40s?
• Training Split & Best Workout Routine For Men In Their 40s
• How To Construct Muscle In Your 40s: Suggestions & Reddit Opinions
• Nutrition Suggestions & Best Complement Stack For Men In Their 40s
• Common Muscle-Constructing Challenges For Men In Their 40s
• FAQs

Can You Construct Muscle in Your 40s?

Let’s start with the million-dollar query. Are you able to construct muscle in your 40s? The reply is yes. Constructing muscle in your 40s will not be only possible but highly useful for men’s health. While the body’s hormone levels may change with age, consistent strength training and a balanced weight loss plan can still result in constructing muscle.

A 2009 study put 24 college-age men (18-22) and 25 middle-aged men (35-50) on the identical 8-week muscle-building program. After eight weeks, each groups gained similar muscle and strength¹. The one difference between the 2 groups was that middle-aged men lost more body fat along with equal strength and muscle gains.

Now, as a licensed personal trainer, I need to avoid leading you on. Training experience may impact future gains greater than age. If you could have been within the gym for twenty years, your potential to achieve muscle in your 40s will probably be lower than a college-aged beginner. The closer you’re to your genetic limit, the harder it’s to progress.

Nonetheless, maintaining muscle is just as necessary as you age. Contrary to popular belief, the metabolism doesn’t naturally decline as we age. Research shows it stays stable from ages 20 to 60². The one change in metabolism in adults between 20 and 60 years old comes right down to a decrease in lean body mass and energy expenditure. The drop in metabolism as we become older will not be resulting from age. It’s resulting from a lack of muscle mass and reduced physical activity.

If you would like to learn more about why it is important to construct muscle as you age and the advantages attached to it, take a look at the video below. It’s full of great information.

The Best Training Split For Men in Their 40’s

The training schedule for men of their 40s involves a three-day split routine. You may lift weights on Monday, Wednesday, and Friday and perform high-intensity cardio on Saturday. The strength training sessions are spread throughout the week to permit for adequate recovery between workouts. Monday and Friday will concentrate on your upper body, while Wednesday is devoted to your legs.

• Monday: Chest / Back / Abs
• Tuesday: Rest Day
• Wednesday: Quads / Hamstrings / Calves / Abs
• Thursday: Rest Day
• Friday: Shoulders / Arms / Abs
• Saturday: HIIT Cardio
• Sunday: Rest Day

The Best Workout Routine For Men in Their 40s

Here is the step-by-step workout plan for men of their 40s. If any movements in this system cause pain or discomfort, be happy to substitute them with similar exercises targeting the identical muscle. 

There are no workouts listed for Tuesday, Thursday, and Sunday, as these are rest days. If you would like to do something on certainly one of those days, LISS cardio, like jogging, biking, or the elliptical, is an ideal option.

In the event you’re on the lookout for ideas for core exercises, just a few great options include the barbell roll-out, dead bug, bicycles, planks, leg raises, and reverse crunches.

Monday: Chest / Back / Abs

Wednesday: Quads / Hamstrings / Calves / Abs

Friday: Shoulders / Arms / Abs

Saturday: HIIT Cardio

Use a treadmill, exercise bike, elliptical, prowler, sled, or hill sprints.

7 Suggestions For Learn how to Construct Muscle in Your 40s

Many principles for constructing muscle remain the identical no matter age. Nonetheless, we are able to do just a few specific things as we become older to make sure we get probably the most out of our training. Listed here are seven muscle-building suggestions for men of their 40s.

1) Utilize Progressive Overload:

Progressive overload is a fundamental principle in muscle constructing that involves step by step increasing the demands placed in your muscles to encourage growth and strength. Achieving progressive overload may be so simple as lifting more weight as your strength improves.

You may also increase the reps or sets you perform when lifting weights or reduce the remainder time between sets. Progressive overload is crucial for everybody but is much more critical for the over-40 crowd. 

2) Prioritize Warm-ups:

I hate to say it, but when you could have been the variety of one that “gets away with” skipping their warm-ups, when you hit 40, that has to stop. If you would like to proceed training pain-free as you age, a correct warm-up is crucial.

Jump on a motorbike or treadmill before each strength training workout for light cardio to extend core temperature and blood flow to your muscles. You may also incorporate dynamic stretches to boost mobility and reduce the chance of injuries. 

3) Customize Your Training Frequency:

Recovery becomes increasingly necessary in your 40s. Limit your workout plan to 3-4 days per week, and infrequently, if ever, train greater than two days in a row. You possibly can accomplish this with a training split or full-body workouts. 

4) Modify Exercise Selection:

As we age, incorporating more machines and cables into our workout plan is sensible because these tools provide added stability and control. Unlike free weights, which require a high degree of balance and might sometimes strain joints or pose a risk of injury, machines guide your movements along a hard and fast path.

Don’t be concerned; research shows training with free weights or machines ends in similar muscle and strength gains³. I’m not telling you to ditch the barbell perpetually. Just pick your spots and keep on with movements that feel good. Use a leg press or belt squat if barbell back squats hurt. Nonetheless, if a barbell bench press feels good, by all means, press away. 

5) Incorporate Mobility and Flexibility Work:

As we age, flexibility and mobility are likely to decline. Nonetheless, with a little bit of attention, we are able to prevent that from happening. And it is going to make an enormous difference in your training. First, improved flexibility allows for a greater range of motion during strength training exercises, which may result in simpler muscle engagement.

Second, enhanced mobility can contribute to raised joint health and reduce the chance of injuries. In the event you need some ideas, take a look at our article going over 6 Resistance Band Stretching & Mobility Exercises.

6) Pre-Exhaust Your Muscles:

Pre-exhaustion involves performing isolation exercises before compound lifts in a workout. The concept is to fatigue the targeted muscle group with an isolation exercise, making it the weak link during subsequent compound exercises.

This method may be useful for people of their 40s because it allows them to get more out of sunshine weights on the massive compound moves.  

7) Use HIIT Cardio:

HIIT cardio involves short bursts of intense effort followed by periods of recovery. For a 40-year-old man aiming to maximise muscle mass and burn fat, HIIT may be advantageous for several reasons. For one, HIIT is a time-efficient type of cardio, making it easier to include right into a busy schedule. You possibly can get a brutal cardiovascular workout done in 15-20 minutes.

Secondly, it may possibly be more exciting than steady-state cardio, making it more likely that you just do it. There may be a time and place to walk on the treadmill. But, if you could have hills nearby, get outside and lace up your trainers. The secret’s using HIIT sparingly. A few times every week is all you wish.

Reddit Suggestions For Constructing Muscle In Your 40s

Sometimes probably the most encouraging advice about easy methods to construct lean muscle comes from first-hand experience. Listed here are some suggestions and feedback from Reddit commenters answering the query: Can You Still Gain Muscle At 40?

Among the best comments comes from this Reddit user (Izodius): “I began over 35. I’m an executive with 2 kids – so loads of my life is taken up by that.I smoked a pack a day most of my life, never really thought of what I ate, not lively since highschool, continually had lower-back pain. Now, I’ve gained roughly 40 lbs, and lost roughly 25 lbs through bulking and cutting cycles. I’m healthier and stronger than I’ve ever been, I almost never have lower back pain (I attribute this entirely to deadlifts). I’m not huge/jacked but I look way higher, my lifts are only higher than average (I expect I’ll hit 1/2/3/4 this 12 months barring any major injury), but I’m also only about 2 years in and I’ve needed to sideline things multiple times for a month or two at a time for various reasons – and I used to be weak and small after I began. So I’m very much still a beginner so this is just my experience.”

He continues:

“There are three most important differences at our age. Progress, Injury, and Recovery.

Progress is A LITTLE slower, but all research indicates hypertrophy doesn’t really take an enormous hit until 65+. But there’s plenty of things that make it slower for us, including lower test as we become older, etc. That said, the opposite advice is sweet – ignore Instamodels and 19 12 months olds who transform in 6 months.

Injury. You are almost assuredly going to seek out movements you just cannot do (skullcrushers kill my elbows, and there is loads of shoulder work I even have to be super careful with or my right Rotator Cuff will just ache for weeks). Injury will occur so you are going to need to learn easy methods to properly take care of it – and easy methods to work around it and heal it. That is true for all lifters on a protracted enough timeframe – but for 40+, it’s more frequent.

I’ve said multiple times my first major injury was a blessing, I learned easy methods to work through it and around it, easy methods to help it heal (food, heat, and more movement is generally the reply). Learn how to not be afraid of it. So just be prepared for that – and do not let it get you down, it’s a part of the method and just more more likely to occur at 40+. I probably need to take care of SOMETHING nasty every 6-9 months – normally lighter weights and better reps are higher for me, and finding movements my body agrees with.

Finally, recovery is harder – but the excellent news is, Submax programs like 531 are highly effective and are easier to recuperate from (with the suitable rest and food). I’ve found it pretty unattainable to run a number of the crazier programs – but 531 variants make me plenty joyful and many difficult (that said even at 40 I believe everyone should run Super Squats once!). More cardio is healthier – I do martial arts 2-3 times every week, and weighted vest walks most days. Hanging leg raises after deadlifts helps my lower back a ton.” (source)

One other Redditor (bigbarren) chimed in with this extra note of encouragement: “Yes. Loads of bodybuilders still compete of their late 30’s and early 40’s. Regardless, exercising is sweet in your health so your age won’t change that, just ease into and hearken to your body with reference to the way it responds to certain exercises. You’re 40, not 80 lol.” (source)

Nutrition Suggestions for Men in Their 40s

Optimizing muscle constructing in your 40s is about greater than what you do in the burden room. Listed here are some nutrition tricks to allow you to maximize progress.

1) Prioritize Protein Intake:

Having an ample supply of protein in your weight loss plan supports is crucial for muscle growth. Consuming around 1g of protein per pound of body weight is one of the best solution to make sure you give your muscles what they need for recovery and growth.

Include high protein low fat foods reminiscent of poultry, fish, beef, eggs, dairy, beans, and legumes in your meals.

2) Include Healthy Fats:

A healthy weight loss plan should include quality fat sources reminiscent of avocados, nuts, seeds, and olive oil. In your 40s, it is sensible to avoid extremely low-fat diets, as they’ll decrease testosterone.

3) Emphasize Fruits and Vegetables:

Stop me if you could have heard this before – a healthy weight loss plan consists of eating a wide range of fruit and veggies. Aim to have a serving or two with each meal. Fruits and veggies are loaded with micronutrients and fiber that contribute to overall health.

4) Stay Hydrated:

Water is crucial for nearly every bodily process, including muscle function and recovery. Adequate hydration supports nutrient transport, temperature regulation, and overall performance during workouts.

It’s difficult to recommend a certain amount to drink since everyone’s needs differ; nevertheless, all the time have fluid available throughout the day to avoid getting thirsty.

5) Moderate Alcohol Consumption:

While occasional alcohol consumption is suitable, excessive alcohol intake can hinder muscle recovery and negatively impact overall health. Need more convincing? A 2023 study showed heavy alcohol consumption can reduce testosterone production⁴.

As a 40-something-year-old male, that is not something to mess around with. What’s intriguing is that the identical study found that light to moderate drinking may increase testosterone. Either way, just a few drinks here or there may be effective, but leave the partying to the young bucks.

6) Customize Caloric Intake:

Understand your calorie needs based in your goals. Whether aiming to construct muscle or lose fat, align your caloric intake along with your objectives while ensuring you get the needed nutrients. For muscle constructing, it helps to be in a calorie surplus, meaning you eat more calories than your body needs to stay weight-stable.

Nonetheless, a modest 10-20% calorie increase is all you wish. Any greater than that, and you may just add extra fat that you’ll need to lose later.

The Complement Stack Men in Their 40s Need

A well-constructed training program and a solid weight loss plan are most vital when constructing muscle. With that said, just a few quality supplements may be the icing on the cake, particularly for men of their 40s.

Listed here are six supplements I like to recommend. I’ve provided quick links to every of my product recommendations, along with a proof for every as to why you wish them!

1. Protein Powder: Bare Performance Nutrition Whey Protein
2. Creatine: Optimum Nutrition Micronized Creatine Monohydrate
3. Caffeine: Nutricost Caffeine
4. Multivitamin: Optimum Nutrition Multivitamin For Men
5. Turmeric/Curcumin: Naturewise Curcumin
6. Testosterone Booster: TestoPrime

1) Protein powder:

Protein powder is hardly even a complement. High-quality protein powder is a convenient solution to boost your each day protein intake. After the tenth dry chicken breast, a chocolate protein shake can taste like a visit to Dairy Queen. Use 1-2 scoops each day as needed to hit your protein goals.

I like Bare Performance Nutrition Whey Protein, which is available in some pretty incredible flavors like milk n’ cookies and cinnamon roll. For more great options, take a look at our article on the 14 Best Protein Powders.

2) Creatine:

Creatine enhances strength, promotes muscle hypertrophy, and aids quicker recovery after workouts⁵. Moreover, creatine has cognitive advantages, including boosting short-term memory and potentially mitigating age-related cognitive decline⁶.

It’s protected, relatively low cost, and effective. Every 40-year-old man ought to be taking it. All you wish is 5g per day, taken at any time. My favorite is Optimum Nutrition Micronized Creatine Monohydrate, but there isn’t a shortage of wonderful options on the market. Take a look at our round-up of the 8 Best Creatine Supplements to seek out your perfect fit.

3) Caffeine:

There may be a reason why so many individuals start their day with an enormous coffee or energy drink stuffed with caffeine. It really works. From a sports complement standpoint, caffeine increases energy levels and focus during workouts, improving performance⁷.

It acts as a central nervous system stimulant, reducing perceived effort and enhancing endurance, ultimately allowing for more intense and effective training sessions. Moreover, caffeine could have a modest impact on fat loss, contributing to a leaner physique, which is usually a goal when constructing muscle. Take 200-400mg 30-60 minutes pre-workout.

In search of a particular suggestion? Take a look at Nutricost Caffeine. Want more options to review? Head to our round-up of the 7 Best Caffeine Pills.

4) Multivitamin:

A multivitamin helps fill dietary gaps in a 40-year-old man’s weight loss plan, providing a spectrum of vitamins and minerals needed for overall health. Adequate micronutrient intake supports optimal muscle function, recovery, and immune system health, ensuring the body is well-equipped for muscle-building workouts.

A basic one-a-day multivitamin for men is sufficient. I highly recommend Optimum Nutrition Multivitamin For Men, which incorporates Vitamin C, Vitamin D, Vitamin E, and Zinc for immune support. Take a look at these 7 Best Multi-Vitamins For Men to review more great options.

5) Turmeric / Curcumin:

Turmeric’s key ingredient is curcumin, which has anti-inflammatory properties. As we age, nagging joint issues are more common. Research shows using curcumin can suppress inflammation enough to limit using NSAIDs⁸.

Search for a Curcumin product that features black pepper extract for enhanced absorption, like Naturewise Curcumin.

6) Testosterone Boosters:

Testosterone boosters are supplements containing vitamins, minerals, and herbs intended to extend testosterone naturally. The particular mechanism of motion is set by the product’s ingredients. Most test boosters work by replenishing vitamin and mineral deficiencies since you won’t produce testosterone optimally in the event you are deficient in certain vitamins and minerals.

Search for testosterone boosters with vitamin D, magnesium, zinc, ashwagandha, forskolin, and fenugreek. My top suggestion is TestoPrime, which is full of ingredients that may help increase your T-levels and support your muscle-building goals. We have researched a ton of great options, though, and yow will discover one of the best of one of the best in our article on the 7 Best Testosterone Boosters.

For more details about testosterone boosters, take a look at our article: What Are Testosterone Boosters & What Do They Do?

Common Muscle-Constructing Challenges For Men in Their 40s

Although constructing muscle in your 40s is feasible, it comes with some added challenges. Fortunately, I’ve listed the solutions for every to allow you to stay heading in the right direction along with your goals.

1) Increased Recovery Time:

Men of their 40s often experience increased recovery time after intense strength training resulting from changes in hormone levels and a possible decrease in overall body resilience. Although this feels like an enormous challenge, it just requires more intentional programming.

When you find yourself in your 40s, it’s crucial to prioritize sufficient rest between workout sessions, incorporate effective recovery strategies reminiscent of proper nutrition, hydration, and sleep, and consider adjusting the intensity and frequency of workouts to accommodate the body’s changing needs.

2) Injuries / Joint Issues:

Men could also be more susceptible to injuries and joint issues as they age, hindering muscle-building efforts. Joint stiffness and reduced flexibility may arise, making it essential to include dynamic stretches, proper mobility work, and strategic exercise selection of their fitness routine.

Moreover, specializing in good form during training will help minimize the chance of injuries and support long-term joint health.

3) Balancing Work and Family Commitments:

Juggling work and family responsibilities could be a significant challenge for men of their 40s attempting to construct muscle. When people depend upon you, your life cannot revolve around a gym schedule. Effective time management and planning change into crucial in maintaining a consistent routine.

Incorporating quick and efficient workouts, involving members of the family in physical activities, and setting realistic goals will help strike a balance between family and fitness commitments.

4) Low Testosterone:

Age is a very powerful think about low testosterone. Father time is unbeatable. Men’s test levels naturally decline as they age, with levels starting to say no around age 30 and continuing to drop by about 1% yearly⁹.

In the event you are experiencing symptoms reminiscent of fatigue, low libido, and lack of strength, get your testosterone checked. Looking for medical help to enhance your testosterone can go a great distance in helping you to feel and look your best.

An incredible start line is to get your testosterone checked with a personalized Fountain TRT evaluation. Or, take a look at these 8 Best Online TRT Clinics. You possibly can get your low T levels corrected within the comfort of your personal home.

FAQs

Listed here are just a few answers to questions on workout plans for men of their 40s. 

Can a person construct muscle after 40?

Yes, you’ll be able to absolutely construct muscle after 40. Constructing lean muscle after 40 is feasible and useful for men’s health and well-being.

Is it harder to construct muscle in your 40s?

While there could also be some age-related challenges, reminiscent of hormonal changes, constructing muscle in your 40s with the suitable strength training routine, nutrition, and lifestyle selections are still possible.

Is it too late to get in shape at 40?

It’s all the time possible to get in great shape. Individuals can significantly improve their physical fitness and overall health at 40 with a well-designed fitness plan, proper nutrition, and consistency.

What exercises should I do to construct muscle at 40?

As you age, selecting comfortable exercises that do not beat up your joints is critical. Remember, the muscle only knows resistance. Utilize all resistance training methods, including barbells, dumbbells, machines, body weight movements, and resistance bands.

How repeatedly every week should a 40-year-old man work out?

A 40-year-old man should mix strength training and cardiovascular exercises not less than three to 4 times every week, allowing proper recovery between sessions. Three-day full-body workouts, in addition to upper- and lower-body workouts, are great.

Muscle Growth For Men In Their 40s: Key Takeaways

Embarking on a muscle-building journey in your 40s is achievable and immensely rewarding. Getting older will not be an excuse to provide up in your muscle-building efforts. Yes, indeed, you would possibly not give you the chance to get away with staying up all night partying and even skipping a warm-up.

But, at 40, who wants to try this anyway? One of the best lies ahead in the event you follow the routine and advice outlined in this text. 

In search of more great resources to support your muscle-building goals? Take a look at the 7 Best Supplements For Men Over 40!

References:

1. Kerksick, C. M., Wilborn, C. D., Campbell, B. I., Roberts, M. D., Rasmussen, C. J., Greenwood, M., & Kreider, R. B. (2009). Early-phase adaptations to a split-body, linear periodization resistance training program in college-aged and middle-aged men. Journal of strength and conditioning research. https://doi.org/10.1519/JSC.0b013e3181a00baf
2. Herman Pontzer et al. Day by day energy expenditure through the human life course. Science (2021). DOI:10.1126/science.abe5017
3. Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000003349
4. Stephen James Smith, Adrian Leo Lopresti & Timothy John Fairchild (2023) The consequences of alcohol on testosterone synthesis in men: a review. Expert Review of Endocrinology & Metabolism. DOI: 10.1080/17446651.2023.2184797
5. Kreider, R.B., Kalman, D.S., Antonio, J. et al. The International Society of Sports Nutrition positions the security and efficacy of creatine supplementation in exercise, sports, and medicine. J Int Soc Sports Nutr. https://doi.org/10.1186/s12970-017-0173-z
6. Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A scientific review of randomized controlled trials. Experimental gerontology. https://doi.org/10.1016/j.exger.2018.04.013
7. Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. The International Society of Sports Nutrition position stands for caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4
8. Srivastava, S., Saksena, A. K., Khattri, S., Kumar, S., & Dagur, R. S. (2016). Curcuma longa extract reduces inflammatory and oxidative stress biomarkers in osteoarthritis of knee: a four-month, double-blind, randomized, placebo-controlled trial. Inflammopharmacology. https://doi.org/10.1007/s10787-016-0289-9
9. Smith, S. J., Lopresti, A. L., Teo, S. Y. M., & Fairchild, T. J. (2021). Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in nutrition (Bethesda, Md.). https://doi.org/10.1093/advances/nmaa134