Building Muscle after 40

Building lean muscle after the the age of 40 has significant health benefits. The benefits of adding healthy muscle apply to both men and women. At the age of 48, I have successfully added a respectable amount of lean muscle mass over the past 18 months, and IT FEELS GREAT!

Why Build Muscle after 40

Building muscle at any adult age has a variety of benefits. Not only does building muscle make you stronger and make you look healthier, it also:

1. Changes your overall body composition.
2. Increases your energy.
3. Increases your fat burning potential (both active and at rest).
4. Can improve your healthy hormone balance.
5. Promotes overall self confidence.

How to Build Muscle after 40

I am a big proponent of keeping things simple. Do you have to join a gym? NO! Do you have to hire a personal trainer? NO! Do you have to spend hours and hours working out each week? NO, definitely not! While these things are fine, and have indeed helped many people, I am here as living proof that you can add healthy lean muscle after the age of 40, by do some simple exercises at home with some simple, and inexpensive equipment. I would recommend that you start off with some simple dumbbells, a small bench, and a pull up / chin up bar.

A Simple Exercise Routine

You can accomplish a great deal with just 30 minutes per day, 4 to 6 days per week. Try a rotation of 2 to 3 days per week of weight training and 2 to 3 days per week of aerobic exercise. As always,you should consult your doctor before starting any new exercise routine. Always address any health concerns first. Remember, keep it simple, consistent, but with enough variety to keep it interesting and maintain motivation. Proper rest is also very important, especially after the age of 40.

Some simple muscle building exercises:

1. Dumbbell Bench Press
2. Dumbbell Flys
3. Shoulder Press
4. Pull Ups (see Pull Up Workout )
5. Lunges
6. Squats
7. Crunches

Start out with light weights. comfortable enough to accomplish 10 reps X 3 sets for each exercise. You can then work your way up to heavier weights. For aerobic exercises, walking and bicycling are good low-impact exercises to start with.

Obviously, I am just hitting the high points, and trying to give you some ideas. But, again I want you to know that it can be done. I am 48 years old and I feel great. I am very proud of my personal achievements. My body fat is currently below 12% and I am as strong as I was when I was 20! If you want some additional ideas on how to build healthy lean muscle mass, Check out this great resource! And check out our other fitness, diet, and exercise articles.