Building Muscle After 40: Why It's Possible (And My Client's 10kg Gain)

MEN, building muscle after 40 isn't a pipe dream, it's achievable with the right approach.

If you're searching for how to build muscle over 40 or gain muscle mass after 40, know this: age isn't the endgame.

I stepped on the bodybuilding stage for the first time aged 42 at 80kg, 10% body fat, down from over 120kg of chubby cheeks. Now, prepping for 2026, I'm adding more muscle, getting leaner, and competing stronger. Myself and clients gained high quality substantial lean muscle mass in six months, proving sarcopenia (muscle loss) can be beaten.

Science backs it.

Sarcopenia starts post 30, but resistance training counters it. Testosterone drops 1 to 2% yearly, but lifts boost it by 15% per session, per the American Journal of Physiology. A review links low testosterone to weaker strength, but supplementation or natural boosts reverse it. Harvard notes supplemental T adds lean mass, though with risks, better via exercise.

Key: Protein intake at 1.6 to 2.2g/kg fuels growth.

Studies show T treatment ups muscle mass and function, but results vary. Progressive overload, adding reps/weights, forces adaptation. For men over 40 muscle building, split routines (upper/lower) allow recovery.

Sleep: 7-8 hours boosts growth hormone.

A study compares T vs. exercise; both build mass, but exercise sustains better. My OCD driven spreadsheets track everything, macros, lifts, and more for precision.

Expand: Micronutrients like zinc aid T. Research ties T to mass, not always strength. Supps like T boosters increase mass +2.54kg, strength. But long term, anabolic interventions offer temporary relief.

Actionable tasks:

- Hit 1.6g protein/kg daily meat, eggs, shakes.

- Add 1 rep/2.5kg weekly on lifts.

- Bedtime alarm for 7 to 8 hours.

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