How to build muscle at ANY age! 40,50,60+

Today we're talking about why it's harder to build muscle as you get older and how to do it at ANY age.Approximate read time: 3 minutes 42 seconds

If you're in your mid-30s or older, you know it's harder to build muscle now than in your 20s. That's not news to anyone.But...When you get out of shape and you're creeping up on 40, it seems like you should be able to drop the extra fluff and build your muscle back, just like you did when you were younger. In your head, you get it, but in real life, it doesn't seem like the rule should apply to you. Well, I have bad news for you, it does.You don't get a special exemption from aging. But I do have some good news. If you understand the changes your body goes through as you age, you can take steps to maximize your muscle building and preserving potential. 

The Changes

There are a few big changes your body goes through as you age that make muscle building particularly difficult.

• Reduced ability to recover

• Suboptimal hormones

• Reduced sleep efficiency

• Reduced muscle protein synthesis efficiency (ability to convert protein into muscle)

Let's break each of these down.Reduced ability to recoverAs we age, we're unable to recover from physical exercise as efficiently as we were when we were younger. In simple terms, that means we can't recover from large workloads as quickly, so the total volume of our workouts over days, weeks, and months decreases. Less volume=less adaptationThe best thing you can do to maintain your recovery ability is to prioritize sleep and nutrition; they are the building blocks of your health. You're fighting a losing battle if you're not doing everything you can to optimize your sleep and nutrition. Suboptimal hormonesOver time your hormones will shift whether you're a female dealing with menopause or a male coping with dropping testosterone levels, you'll have to deal with hormonal changes at some point. Thankfully, it's a two-way street. We can influence our hormones with our own lifestyles, and there are three levers we can pull.Sleep, diet, exercise (resistance training in particular)Think of it this way; hormones are incredibly "expensive" for your body to produce. If you're not using them, in this case, to build and maintain muscle, then your body won't prioritize maintaining them. Focus on your sleep, eat sufficient protein, and lift heavy often. Reduced sleep efficiencyIf you haven't noticed, sleep is incredibly important, and as luck would have it sleep is also negatively affected by age. As we get older, it becomes more difficult for us to get into deep sleep states, which also happens to be the time that our bodies release the most growth hormone. Growth hormone isn't only for muscle building; it's also essential for the general maintenance and repair of all tissues in the body. That means you need to prioritize your sleep hygiene. 

• No screens after 10pm or 1 hour before bed

• No food 90-120 minutes before bed

• Avoid drinking liquids before bed

• Keep your room cool, dark, and quiet

Reduced muscle protein synthesisAs we get older, it's also more challenging to utilize the protein we consume. Most people (of any age) don't get enough protein to build or maintain muscle effectively. 0.5-0.7 grams of protein per pound of bodyweight is what you should be shooting for, and if you're very physically active, you could stand to consume a little more. That might sound like a lot of protein but think about it like this if you're building a home and you don't have enough concrete for the foundation do you want it to be made of just sand and gravel?Of course not!You know it will crumble, and the house won't stand.Protein is the concrete, and as you age, you need MORE of it, not less, because you can't use it as efficiently as you did when you were younger. You can't afford NOT to focus on protein. 

The Foundation

If you address each of the issues we've just discussed, you'll be able to build muscle at any age. Strength and muscle building have been observed in multiple studies at every age. It's not as easy to transform your body at 40 or 60, but you CAN do it if you focus on the fundamental principles I've outlined above. Now get out and start lifting. If you don't know what to do, hire a reputable trainer, it'll be the best money you ever spent. If you can't afford one, make youtube and google your best friends. There is a plethora of free knowledge available to anyone who wants to learn. 

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