Have you hit age forty and fallen into the trap of a belief that you can no longer gain muscle? Reset your thinking and follow the below tips to maximize muscle gain after age forty.
Warm Up and Cool Down Properly
While 40 may be the new 20, there are still some bodily limitations that have been placed upon you by father time, and you need to honor and tend to them. One of the differences between a twenty year old body and a forty year old body is the amount of time it takes to get the body warmed up. According to bodybuilding.com, warming up by doing some cardio will increase your core temperature and help the blood flow for the workout to come.
Just as you need to properly warm up your body before a workout, you also need to properly cool it down. You may find that your body no longer has the ability to train six days a week in the gym. If that’s the case, listen to your body and train less days in the week. Your body may need more days to fully recover now, and that is ok.
Keep the Weights Light
Men over forty should shoot to lift lighter weights, and do more reps of each rather than trying to bench press the maximum every time they hit the gym. In one study, high reps and light weights (3 sets of 30 to 40 reps) stimulated just as much muscle growth as heavy weights and lower reps (3 sets of 10 to 12 reps). By lifting lighter weights, there will less chance of burnout while you are still gaining muscle.
When you’re training for strength or muscle gains, your body needs more fuel for repair. This can’t be just any kind of fuel, especially once you are on your forties. The food you eat directly impacts your health and your performance in the gym. It doesn’t matter which way of eating you choose, whether it be a vegan diet, keto diet or high protein, just keep in mind that now that you are in your forties, the food you put into your body matters even more than ever.
Being forty does not mean it’s time to give up on muscle growth. In fact, more people aged forty and above are hitting the gym than ever before. If you are going to train, keep in mind that you will need to properly warm up and cool down your body. This may take more time than it did in your twenties, but your body will thank you for it. You also want to stick to lighter weights and do more repetitions, and as always, stick to a healthy diet plan.