Building and retaining robust muscle mass turns out to be quite challenging as men grow older. According to Evan Bass Men’s Clinic after crossing the mark of age 40, certain factors such as hormonal changes, lessened metabolism, etc. tend to decelerate muscle growth. However, by following certain steps, it is yet possible for men to bolster muscles and stay strong. Keep reading to explore these effective strategies.
1. Focus on Strength Training
Strength training is still the foundation of muscle growth, specifically for men aged over 40. Make sure to prioritize resistance training as it keeps multiple muscle groups activated in concert. Compound aerobics like squats, deadlifts, and rows apart from bench presses are especially influential. Performing these exercises are effective way to stimulate the release of growth hormones, a major contributor to muscle growth. At this age, it is also crucial that individuals should try to be involved in a mix of strength training with functional exercise, as both are instrumental in muscle growth and everyday movements.
Increasing weight and intensity is equally crucial to continually challenge the muscles gradually. This progressive overloading approach is the pillar of building muscle mass. To maximize outcome, make sure to undergo strength training a minimum of 3 to 4 days a week.
2. Prioritize Protein Intake
Protein is vital for muscle repair and growth. As men age, the body becomes less effective at utilizing protein. To prevent this, it is important to eat high-quality sources of protein throughout the day. Excellent sources of protein include not only lean meats, fish, and eggs, but also plant proteins, such as beans and lentils, and other high-quality vegetarian protein sources.
After reaching 40, limit daily protein intake to 1.2 to 1.6 grams per kilogram of body weight according to Evan Bass Men’s Clinic. Additionally, spreading protein intake into several smaller meals all over the day will be more effective for muscle protein synthesis. Eating a source of protein reasonably soon after a workout will be helpful for recovery and muscle growth as well.
3. Incorporate Rest and Recovery
As men grow older, recovery takes longer, making rest more necessary than ever before. High-level workouts cause minuscule breaks in muscle tissue, and healing provides the chance for these muscle tissues to make themselves stronger again. Without allowing time to heal, overtraining may result in burnout, injury, or muscle loss. Men need a minimum of at least 48 hours of downtime between high-intensity strength workouts to aim the same muscle groups.
Sleep is crucial for recovery. Strive for 7-9 hours of restorative sleep each night, as this optimizes growth hormones to repair muscle tissue and lower stress levels. Getting adequate rest, and engaging in active recovery, for example walking on the terrace or stretching to facilitate muscle repair will be ideal for continuous muscle growth.
4. Maintain a Healthy Lifestyle
Embracing a healthy lifestyle can contribute immensely by supporting muscle building and general well-being. Stress management is critical because chronic high levels of stress can lead to higher levels of cortisol, a hormone responsible for breaking down muscle tissue. Participating in stress-reducing activities such as meditation, yoga, or being around nature can help to balance effort and recovery.
Remember, it’s high time to incorporate a balanced diet, which should be rich in whole foods, essential to gain the necessary vitamins and minerals to reinforce and support muscle function. Foods rich in antioxidants like fruits and vegetables help reduce inflammation, while omega-3 fatty acids in fish can support joint health.
Last but not least, it takes patience and commitment to build muscle over 40. It is tempting to feel discouraged if results are slow, but consistency pays off. Define realistic and obtainable goals and aim for long-term progress.
