Building Muscle After Age 40 – What You Need to Know

Have you ever felt like your muscles just aren’t as strong or defined as they used to be? If you’re over 40, you may be experiencing age-related muscle loss, also known as sarcopenia. The good news is that you can still build and maintain muscle mass, even as you age. Here are some strategic things you can do to continue holding on to the muscle you have as well as building more, after 40.

 

Resistance Training is Key

Resistance training, also known as weightlifting or strength training, is the most effective way to build muscle mass. This type of exercise involves working against a force (such as weights or resistance bands) to strengthen your muscles. Aim for 2-3 sessions per week and focus on working all major muscle groups. It’s also important to gradually increase the intensity of your workouts over time, as your muscles adapt and become stronger.

 

Nutrition Matters

In addition to exercise, your diet plays a crucial role in building muscle mass. Make sure you’re consuming enough protein, which is the building block of muscle. Aim for at least 1 gram of protein per pound of body weight per day. You should also include plenty of fruits and vegetables, which provide important nutrients and antioxidants to support muscle growth and recovery.

 

Get Enough Rest and Recovery Time

While exercise is important for building muscle, rest and recovery are equally important. Your muscles need time to repair and rebuild after a workout. Aim for 7-9 hours of sleep per night and avoid overtraining by taking rest days and allowing time for recovery between workouts. In addition, consider incorporating activities like yoga or stretching into your routine to promote flexibility and prevent injury.

 

Consider Supplements

While a balanced diet should provide most of the nutrients your body needs, certain supplements can also be beneficial for building muscle. Creatine, for example, has been shown to increase muscle mass and strength in older adults. Whey protein powder can also be a convenient way to increase your protein intake. Always talk to your doctor before starting any new supplements.

 

Fit Your Workouts into Your Lifestyle

Finally, it’s important to find a workout routine that you enjoy and can fit into your lifestyle. While going to the gym may not be feasible for everyone, there are many ways to incorporate resistance training into your day-to-day activities. Bodyweight exercises like push-ups and squats can be done anywhere, and many parks have outdoor fitness equipment that you can use for free.

Hormone Re-Balancing

TRT (Testosterone Replacement Therapy) and BHRT (Bioidentical Hormone Replacement Therapy) are two wonderful medicinal ways to enhance your health and well-being, helping you to regain strength, muscle tone, sex drive, reduce brain fog, and even help slow bone loss and lessen instances of depressed mood. This medical breakthrough is helping both men and women feel and look younger and is available nationwide through Vitality Health of South Florida.

The Take Away

While building muscle after age 40 may require a bit more effort and attention than it did in your younger years, it’s possible. By incorporating resistance training, nutrition, rest, recovery, and modern medicine into your routine, you can maintain and even increase your muscle mass as you age.

Let us help! – Learn more about the program!

Visit www.vitalityhealthsfl.com to learn more about the the services we offer at Vitality Health SFL and how we can give a boost to your workouts, sex lives, as well as daily quality of life.
Give us a call at 1-833-4LOWTEE to schedule your consultation with Dr. Zughbi.

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*Remember to start slowly and gradually increase the intensity of your workouts, and always listen to your body to avoid injury. With a bit of patience, dedication, and the right mindset, you can achieve your fitness goals at any age.