Building muscles after 50: 17 foolproof steps pros recommend

Building muscles after 50

I appreciate your desire…

That you have just passed 50 but your dream for ‘building muscles after 50’ has not died.

But more than that it also shows that you are a wiser person and you take your fitness over 50 very seriously. It also shows that you are very well aware of the importance of maintaining muscle mass and density at this age. 

But the problem is that at this stage you don’t know how long would it take to build that muscle mass again and how would you get buffed again the way you used to be in your youth.

But an even bigger problem for you at this state of time is to preserve the mass of muscles you already have on your body. Because preserving muscles at this point in life is in itself a kind of muscle building.

So at this stage, you are not only concerned about building muscles but trying to protect what you already have. So, before learning about how to build muscle mass in the 50s, you first need to learn how to prevent muscle loss in this age.

So, are you ready to learn how you can succeed with ‘building muscles after 50’? Then don’t skip out on what is written below.

How to build muscles in your 50s?

How to build your muscles in 50s?

Before we talk about building muscles in your 50s, let’s remind you of the importance of muscles in your daily life.

  • A muscular body is naturally helpful in helping your more fat both during working out and at rest.
  • Having big muscles makes you look naturally stronger in this age of 50s, 60s, etc weakness

Also, more muscle means greater ability to lift weights and hence you have a greater capacity to work heavier and bigger avoiding your fatigue. Essentially, regardless of your age bracket, every muscle building effort has two parallel sides to it.

  1. Appropriate workout routine or growing muscle
  2. Appropriate dieting for complementing your muscles building efforts.

Let’s find out the best working out a plan for building muscles after 50, then we would briefly talk about the best dieting plan that perfectly fits your muscles building efforts in your old age.

A) Workouts/training tips for building muscles after 50

workout training tips for building muscles after 50

As the above study concludes, that sticking out to your working out regimen is critical for preserving your hard-earned muscle mass.

But you wonder, how exactly to train? What exercises are best for this training? What is the best routine to follow?

The following are the best workouts tips for building muscles after 50.

1. Never let old age shame get in your way of fitness goals

I understand that old age can make you feel guilty and ashamed of working out because you keep questioning yourself that what comparison I have with younger guys working out there.

Or you might feel uncomfortable working out public because you have to reveal your body to them in order to train which can give them a chance to mock your limping body

Remember, this is the case with everyone, even when you are starting out as young because people always mock. They always need some source of making fun. So don’t give a damn to them and go on with your training routine as proud as you can.

2. Be cautious with heavy lifting

You think you are old and so you go the extra mile and think to push yourself harder can give you muscle gains quickly? This is not the case with getting fitter.

You get your muscles by working out regularly, not just lifting way heavier than you could.

Rather lifting too heavy could be a grave risk for your weakening bones and joints. Lifting too heavy can cause fracture and even breakage in extreme cases. Challenge your self by lifting heavier but lift what is challenging not which is out of your range.

Also never forget to give your working out body an adequate amount of rest between their routines. This allows for full recovery which can be crucial for avoiding overtraining and injuries.

3. Use weight machines with care

In addition to lifting too heavy, the type of weight machine you choose to train with also needs adequate attention.

For example, a leg extension machine, which requires you to push the weight upward with both your feet while sitting in a reclined position, can put extra stress on your knee then it can bear.

Similarly, certain machines for working out your abs and back can risk too because they exert enormous pressure on your spine which can give you back pains.

If this is the case, then first ditch such risky machines and replace them with some bodyweight exercises that work the same muscle group that these machines do.

For example: For abs instead of using heavy risky machines, use core to squat workouts which will not only work your abs but your back at the same time too.

4. Prefer multi-joint over single-joint exercises

As we grow older, our muscles need to be challenged more and more. But they can’t be challenged by isolation exercises which involve only single, smaller muscle groups e.g shoulders raises, bicep curls, etc.

While on the other hand, compound exercises work your large group of muscles at the same time which is the best way to challenge your old aging muscles to grow more effectively.

This way of working your aging muscles not only saves time but pays great dividends in terms of muscle growth and this fact is research-based too.

Examples of compound exercises

  1. For legs: lunges, deadlifts, squats, etc
  2. For shoulders: Military press/overhead press
  3. For core: hanging leg raise and ab wheels
  4. For chest: DB/BB bench presses

Important point:

Always modify these compound exercises to your comfort to avoid getting serious damage to your knees and joints and back.

 Reps/sets for compound exercises

  • For legs3 sets/12 reps each
  • For core, 4 sets/10 reps
  • For chest, 2 sets/12 reps
  • For shoulders, 3 sets/10 reps
  • For arms, 1 sets/12-15 reps

What weight to chose? Chose an amount of weight that is challenging but you can lift.

What routine to follow? Given your age, following a 3 day per week is an optimal time to give your muscles a real growth if you follow all the important tips.

Please note: if you start getting comfortable in particular weight, set or rep, then please increase it because without challenging your body you are not going to build those extra muscles in that old age

For sets and reps to do, follow the above-mentioned routine.

Also, remember that less is better if you are sticking to it regularly and doing something extra in a bid to build muscles quickly can do more harm than good.

5. Don’t ignore warm-ups

Your old age demands you to better prepare your body for intense training. And warmups can be your best friend. It improves circulation, raises your heart rate, and increases body temperature which are critical components to get the most out of your body.

Going from rest to intense workouts can pull your muscles and get you an injury.

6. Cardio is a plus for your training

The American Heart Association advises aiming for a kind of cardio that gets your heart rate up. With increased cardiovascular fitness, your heart actually becomes more efficient at pumping blood through your body, resulting in less strain on your heart long-term.

Also, as you age your aerobic ability also decreases which lowes your cardio ability as well.

So to stay fit, healthy and strong, try getting exercises that move your whole body. Also, this compound cardo can help you lose weight because you will be burning more calories from your compound muscle groups.

7. Get your body in a running routine.

Running can be another useful thing for your aging body. It not only works as the replacement of your cardio routine but it can also increase your stamina for intense training. But you might wonder is running safely at this age?

Yes but the answer is with you: if you’re not suffering from an injury,  going for runs can be a great idea.

Contrary to what some believe, running does not always put your knees at risk. In fact, evidence suggests that running can actually be good for knee health and keeps osteoarthritis.

8. Run but don’t sprint

Running is great but sprinting is not. When you do this, you are more prone to pulling a muscle or injuring your knees and joints.

A smarter way is to build your stamina by running more but slowly especially if you’re thinking you want to continue running over the long term. But even if you sprint, sprint less often

9. Don’ underestimate walking

You want cardio, you want moderate sprint but you ignore walking. But the fact is it is itself workout and walking at a slightly faster rate can keep your heart rate up and healthy.

Also, at a brisk pace, try to go for longer distances to make it more useful because such a walking can keep replacing your cardio as well.

Also, research has found other benefits like healthy bones, stronger joints among the many benefits of simply walking. The most important being your mental health which has recently been found in this study which found that brisk walking has profound effects on your mental health).

10. Pay special attention to your Core

You think your arms, biceps, and abs are more important but the fact is that core is the most important part of your body to keep you in shape.

So it is wise for you to spend some time doing core-strengthening moves; they can be either ab specific or any other workout which concerns your core and back like yoga.

11. Don’t ignore stretching

As you grow older, your knees and joints weaken but your all tissues linked with your bones also weaken e.g your tendons and ligaments.

This, in turn, reduces your flexibility and limits your mobility which can be a source of injury if you overwork your muscles beyond their comfortable range.

So to enhance your mobility and flexibility, you need stretching. There’s some debate about whether you should even try stretching before a workout, but there are no as such negatives attached to doing stretching after your workouts.

Stretching after a workout can help you properly calm down with slow, smooth, and gentler movements that don’t put pressure on your heart.

12. Manage your muscle soreness.

At this old age, starting a workout is always going to be a problem for you. Your muscles will feel soreness initially but don’t worry, you are not alone. Keep in your mind, this soreness is temporary and soon you will start getting comfortable and your soreness will abandon you.

However, Sharp pains, on the other hand, are not normal. These sudden onsets of pain during exercise can mean something else and your body needs immediate attention.

You either need to adjust what you are doing and how you are doing and if this stiff pain doesn’t go away, don’t delay a visit to your doctor.

13. Rest days are very important too

Rest days are very important for younger fitness lovers but they are very important for people crossing 50

In contrast to popular routine to take rest one day after a hectic day of training, foraging people this could be insufficient and more time might be necessary.

So, listen to your body and it tells you to give him more time to ease its soreness, you need to accept that. But never go in hibernation in your rest days.

Instead, gentle mobilization of your joints and knees can help you in your post workout recovery better and can give you improved circulation.

Anything from gentle walking, brisk walking or stretching can be useful in keeping your heart healthy and your body mobilized.

14. Don’t chase good looks for your body at this age.

Be warned! If your goal at this age is to get your youthful body which is aesthetically pleasing and gives you no shame when you get your shirt off, then you are doomed to disappointment.

It is a fact that many people think like this at this age. This will only harm you in terms of fitness goals but also there is no guarantee that you will achieve what you are looking for.

But that doesn’t mean you shouldn’t do it! And it doesn’t mean you’re doing anything wrong, either. Your metabolism naturally changes as you age so are your results from a workout routine. And many benefits of exercise have nothing to do with your appearance.

At the end of the day, You’ll feel more energized and experience a more balanced mood, which should be enough fitness motivation to keep you doing what you are doing.

15. Social life can have a big impact

At this age, your physical fitness can’t be achieved without good mental fitness. Your overall mental health and social health can be the success and health determining factors in this old age.

Get your best friends around your workout which is not only motivating but fun activity too. Or if you can attend a group fitness class, never miss out

B) Workout programs to build muscle after 50

The best kind of workout to build muscle after 50 is to do a full-body kind of workout like given below. In this workout, you work almost all of the major muscle groups of the body.

Most importantly, a full-body workout picks one specific exercise for each muscle group of the body e.g for quads, chest, back, hamstrings and shoulders(biceps and triceps or arms muscles are automatically worked when doing back and chest exercises.

But these full-body workouts do not stop from targeting smaller muscles individually by doing isolated exercises in addition to those heavy lifts for full-body workouts.

Pros of full-body workouts

  1. It’s best suited for beginners if they use to follow a lower total set number for each of the exercises and carefully monitor their volumes.
  2. But it can successfully be modified for advanced individuals as well by simple tweak as it does have a high-frequency aspect attached to it which advance trainers and fitness enthusiasts need.
  3. It offers the unique ability for personalized combinations of exercise by given its nature and can help you add variety and never let you feel mundane. This variation and spicing up are also good for your muscle’s growth because your muscles will be touched upon all sides.

Sample Workout

For each full-body workout, you’ll hit all the major muscle groups with compound exercises as possible to keep the overall volume under control.

Moreover, a few individual/isolation workouts added at the end will not only help you enhance the muscle pump and carving out a good muscle definition.

To get your full-body workouts in the act, aim to complete these below-given workouts and alter between them over the course of two or three days a week with at least one day break between them.

Take 60-90 seconds of rest between the first group of exercises and take about 1 minute of rest between the second.

Full Body workout A: bulking workouts in old age

1. Barbell squat

  • 3 sets, 
  • 6 reps

2. Dumbbell Bench press

  • 3 sets,
  •  8 reps

3. Bent-over Barbell row

  • 3 sets,
  •  8 reps

4. Seated Barbell military press

  • 2 sets, 
  • 10 reps

5. Barbell Curl

  • 2 sets, 
  • 10 reps

6. Seated Triceps press

  • 2 sets,
  •  10 reps

7. Seated Calf raise

  • 2 sets, 
  • 15 reps

Full Body Workout B: workout routine for mass

1. Barbell Deadlift

  • 3 sets,
  •  6 reps

2. Incline Dumbbell press

  • 3 sets, 
  • 10 reps

3. Wide grip lat pulldown

  • 3 sets,
  • 8 reps

4. Leg extensions

  • 2 sets, 
  • 10 reps

5. Lying leg curls

  • 2 sets, 
  • 10 reps

6. Side lateral raise

  • 2 sets, 
  • 10 reps

7. Crunches

  • 2 sets, 
  • 15 reps

C) Nutrition for building muscle after 50

Nutrition for building muscles after 50

It is an accepted fact that without proper nutrition you are not going to realize your fitness goals whether you are building muscles at 20, 30 or 50 or beyond. The reality never changes.

So, getting your training in order is not enough. You have to eat right. Only then you have to expect muscles to grow and your desire for fitness at old age can be realized.

Best Dieting tips for aging people

Best diet tips for aging people

Adequate nutrition, just like your working out routine is equally important for building muscles at this point of age. The following are the best dieting tips for aging people.

16. Eat more than you spend

Eat more than spend to build muscles

The first principle of nutrition is that you have to consume more than you spend on cardio, running, or working out. Especially, you have to eat healthily and that means intaking quality calories derived from protein, fat, and relatively lesser quantities of carbs.

This also means you have to carefully every kind of food you eat and make sure it’s not making you fat which can happen if you carelessly consume unhealthy carbs. So you need to be very conscious of what you are eating.

The total calories you consume must have this healthy ratio of macronutrients.

  • 30% of total calories from Protein
  • 45% of total calories from Carbs
  • 25% of total calories from Fats

For example

 For a 54-years old, weighing 200lb who is looking to put muscle mass, this ratio would be breaking down in the following total quantity of each macronutrient.

  • 200g protein (around 1g per pound of bodyweight)
  • 250g healthy carbs
  • 90g healthy fats

Total Calories: around 2700


Point to remember:
It is best to use a calorie calculator which will give you the exact breakdown of each macronutrient need. The above example is just to make you understand.

But you are wondering what are the best foods to eat to satisfy your macronutrient ratio?

Best protein sources

  • Chicken
  • Eggs
  • Turkey
  • Sardines
  • Lean beef
  • Protein powder
  • Nuts and seeds

Best carbs sources

  • Potatoes,
  • Pasta,
  • Brown rice
  • Quinoa

Best fat sources

  • Olive oil
  • Coconut oil
  • Omega 3 fatty acid
  • Avocado
  • Coconut oils

Best vegetable sources

  • Broccoli,
  •  Spinach,
  •  Kale,
  •  Carrots, 
  • Beets.

Well, I am giving you a good list of food sources from each category which you can eat and be happy.

Best Eating routine for 50s

Best eating routine for people in their 50s

At old age, when you are putting extra effort into building your muscles and doing more hard work than you would do in your youth, you need to eat extra too.

It is safe and healthy for you eat at least 4-5 times a day but if you are getting your macronutrients ratio without the need to eat that many times a day, there is no point in doing it as long as you’re getting the proper number of carbs, proteins, & healthy fats.

Sample meal plan for people aging 50 or more


  • 3 eggs, avocado and veggies

post breakfast snack:

  • A protein bar
  • One apple 
  • Handful of nuts


  • Turkey
  • Green salad
  • Seeds and nuts

Post lunch snack:

  • Protein shake
  • Carrot
  • Humus


  • Lean steak
  • Brown rice
  • Veggies
  • Olive oil

Other important dieting tips

Best dieting tips for aging people

1. Plan and cook your own food

plan and cook your own food

Select and buy your whole week’s foods and store them in the freezer for the whole week. Then out of those seven days of food, cook meals for 3 days out of them and store them in their own boxes.

These tips will make your task of eating cleaner and healthy very much easier and once it becomes a habit, your muscle building will be like on autopilot

  • Cook 3 days’ worth of food for your meals on Sunday and store for the week.
  • Select your foods and prep your meals according to your calorie intake guidelines, ready for the next day, into individual food storage boxes.

Once these steps become a habit, you’ll notice how much time and worry it saves you in sticking to a clean diet.

D) Supplementation for building muscle after 50 

supplements for building muscles after 50

Best supplements for aging people

The use of supplements is very important because you can’t get everything from foods, also sometimes foods are not easy to consume. You have to cook them to make them fit for consumption.

In other words, supplements are a shortcut for your nutritional needs. The best supplements for building muscles at old age are:

Creatine monohydrate:

Creatine monohydrate is one of the most important muscle-building protein supplements and is known for giving strength to muscles thanks to its energy-boosting abilities.

This is the energy that gives you pump and extra energy to lift heavier and heavier which is crucial for triggering massive muscle mass.


How to take creatine monohydrate:?

You can take Creatine in two ways.

  1. You can take in “Bulk” ‘i.e take a large dose for a few days then take the average for the remaining days of a week
  2. The “Normal intake”, where you take in either your pre-workout or post workout.

However, the normal approach is best for optimal fitness gains as validated by some of the fitness studies.


When is the best time to take creatine monohydrate?

  1. As post workout nutrition
  2. As for pre-workout nutrition

2. Important vitamins for building muscles after 50

vitamins for building muscles after 50

Our body doesn’t run only on proteins, fats, and carbs. On average, our body needs nearly 200 plus vitamins, murals, etc to perform at its optimal.

Unfortunately, even all foods combined can’t give you the perfect combo of all minerals and other micro and macronutrients. That’ s why we need some out of the foods sources to fulfill our bodily requirements

The answer is simple; Use a multivitamin or green’s superfood supplement as your “nutrition insurance” to get all your important vitamins.

Some of the important vitamins for the body are:

Other important supplementation tips

  • Take your Multivitamin and Vitamin D3 with your breakfast.
  • Take 5g creatine immediately after your workout with your protein shake. 
  • You can use your protein powder as both a meal replacement and a post-workout shake. 
  • If possible try to consume both whey and casein for best gains from a few of the best proteins for muscle building because of their slow absorption abilities

17) Preventing Muscle Loss-Sarcopenia

How to prevent muscle loss - sarcopenia?

Without a doubt, the biggest challenge for aging people is to maintain their hard-earned muscle mass. But you wonder what exactly should I do to preserve my muscles? What to eat? How and what to workout?

How to prevent muscle loss in old age?

Everyone knows this; To preserve your muscles is a two-pronged approach

  1. Dieting: what to eat? What to eat
  2. Working out/training: what to do? How to do?

To preserve and prevent your muscle mass, First I will explain to you the training or physical aspect as to what type of exercises to do and how to do them.

Research Evidence: how to prevent muscle loss in old age?

Fitness trainers often argue that training types like HIIT (High-intensity interval training) and heavy weight lifting are the best way to prevent your muscle mass as you age. 

To find out the truth, the researchers derived a study program to ascertain the facts. For a 48 week study, about 70 individuals of varying ages were inducted.

  • About 40 were in the age bracket of 60 to 75
  • Remaining were in the age bracket of 20 to 35

First phase

In this phase, all these participants were supposed to build muscle by following a muscle-building workout routine like leg presses, squats, deadlifting, etc. 

But the most important thing was that all these participants were told to increase the intensity and amount of resistance steadily over the time period. At the end of 48 weeks, obviously everyone definitely had gained some sort of body muscles.

Second phase

In the second phase of the study, all the participants were supposed to demonstrate the loss in muscle mass due to inactivity or reduced training. For that, the researchers randomly divided the participants into three different groups. 

  • The first group didn’t do any training of sort for or the next 32 weeks at all
  • The second group also reduced their training to a very minimal i.e once per week but not completely.
  • The third group reduced their total training to only a set of exercises once per week.

The Results?

At the end of the study, the differences in achievements were very clear.

  1. The younger participants who continued to exercise, though, minimal demonstrated little or no loss in the muscle gains they had made in the first phase of the study.
  2.  Members of the older age bracket, on the contrary, lost their muscle mass when they reduced their training or working out routine. But their body strength was intact.

Conclusion of the study: The results of the study indicate that older people need to need to lift weights more often as compared to young people to preserve their muscle mass. Now, maintaining muscle mass is made possible by training regularly.

This maintenance of muscle mass, in turn, is critical for healthy aging. Plus this result is not limited to any age bracket rather the health benefits of greater muscle mass are evenly spread for younger or older individuals.

The Bottom line for people aging 50 and above
The simple conclusion drawn from above is; keep moving your body to keep enjoying a healthy life in old age. So exercises like “resistance training” or HIIT are crucial for your old age muscle-building goals. Other side benefits of healthy aging are better fat metabolism, and stronger bones and joints.

Gaining Muscle After 40

How to gain muscles after 40

So slowly and surely your youth is breathing its last as you pass over your 40 but it does not give you license to lose all kinds of hopes to get back to youth.

You should remind yourself that you age is just the number and you are never too old to regain your muscular body at least when you are just going above 40s

Definitely you can regain your muscular body back, but for that, you have to make an extra effort than you would use to when you were young because an old body needs more time and effort to be brought back.

.Below I will discuss the training, nutrition that you will need to focus on in your pursuit of a more muscular physique.

Best Fitness tips for people after 40

The following are the best fitness tips for people looking to build their muscles after their 40s.

1. Age should not stop you making health gains

You need to remind this to yourself again and again that age is just a number and without concerted hard work you can get your muscles back.

Many studies have confirmed that people of different ages respond to training in much the same way. It’s only the size of your results and the speed at which you attain them that varies.

So if you’re entering your 40s, 50s, or even 60s and want to build muscle without injury, you can still make great gains by applying a few simple rules to your training program.

2. Don’t go heavy 

If you lift heavy most of the time, you’ll start feeling little aches and pains in your knees, wrists, elbows, and shoulders. Eventually, those minor niggles will get so bad that they’ll interfere with your training. However, It can take weeks and months before they get right up and you can train properly again.

Researchers found that taking a lightweight and lifting it slowly increased both muscle size and strength to a similar extent as heavy training at a normal lifting speed. So mix it up. Heavyweights, medium weights, and light weights can all be used successfully to gain muscle.

3. Blast few weeks and rest the next

Your body can’t keep working like a machine. It needs a rest now and again. Do this by including a “cruise” week, a rest week,  for every 3 to 9 weeks of hard training.

Three weeks of intense training followed by a rest week is a widely accepted practice, but it’s not based on any research evidence.

4. Warm-up, warm-ups

Your youth allows to start going heavy in your gym but that can’t happen all the time for people aging above the 40s. If you’re over 40, this approach will get you injured sooner or later. You have to take the time to warm up properly.

What form of warmup you need to do will depend on what are your workouts. It will also vary from person to person i.e how strong you are, and so on.

5. What & How of training?

Reps & Sets: Repetition range should be in the moderate to high range, 10-12 reps for upper split exercises, and 14-20 reps for lower split exercises.

6. Avoid heavyweights

Heavyweights put too much stress on the joints and ligaments. I want you to use moderate weight in the rep ranges listed above. This will stimulate your muscles enough for new growth.

7. Make use of machines

As a youth, your body is able to use a lot more free weight exercises but as you age your stabilizer muscles start to weaken which can leave your ligaments and tendons in danger of injury. Using machine lowers this risk.

So, use a combination of free weights and machines. 

8. Don’t ignore recovery

Recovery is critical for your training success. Recovery time is a little longer so rest and recovery are critical; fewer days in the gym are going to be a must.

9. Cardio should not be ignored

Cardio is important for anyone over the age of 40 for many. Reasons. Once you get to 40 your metabolism starts slowing and only so regular bouts of cardio will keep your metabolism and fat in check.

Secondly,  cardio is also very important for your heart health, and keeping your heart in shape is crucial for long and fruitful life.

Sample training program for building muscles after 40

Sample training program for building muscles after 40

Best exercises for people above 40

The following are the best training tips & exercises for people looking to build their muscles after 40.

1. Smith Machine Squat

  • 4 sets,
  •  10 reps

2.Lying Leg Curls

  • 3 sets, 
  • 12 reps

3. Standing Calf Raises

  • 3 sets,
  • 12 reps

4.Barbell Bench Press – Medium Grip

  • 4 sets,
  •  10-12 reps

5. Wide-Grip Lat Pulldown

  • 2 sets,
  •  8-12 reps

6Machine Shoulder (Military) Press

  • 3 sets,
  •  8-12 reps

7.Triceps Pushdown – Rope Attachment

  • 3 sets, 
  • 10-12 reps

8. Barbell Curl

  • 2 sets, 
  • 8-12 reps

9. Leg Press

  • 4 sets,
  •  8 reps

2.Seated Calf Raise

  • 3 sets, 
  • 10 reps

3. Incline Dumbbell Press

  • 3 sets, 
  • 12reps

4. Machine Shoulder (Military) Press

  • 4sets, 
  • 8 reps

5.One-Arm Dumbbell Row

  • 3 sets, 
  • 8-12 reps

6.Hammer Curls

  • 2 sets,
  • 12 reps

7. Barbell Squat

  • 3 sets,
  •  12 reps

8.Seated Leg Curl

  • 3sets,
  • 12 reps

Nutrition for people above 40

Nutrition for people above 40

As you go near the age of 40 your metabolism is slowing down, so your nutrition will have to be modified accordingly. Cholesterol is also another big issue for over the age of 40 people.

Your diet should be rich in healthy fats which don’t exacerbate this cholesterol problem.

Best dieting tip for people above 40

The following are the best dieting tips for people looking to build their muscles after their 40.

1. Prepare your own meals

Preparation is going to be critical. Making all your meals the night before is something you should consider to help conserve time. 

2. Don’t limit your nutrients resources

Never restrict yourself to only a few kinds of foods. You can stray from the usual diet and still see results but make sure you meet your nutrient requirements.

So the extra carbs you would consume are going to be completely cut out of proportion and maximizing your muscle mass is only possible with doing this and eating a healthy amount of fat and proteins.

Samp diet plan for people above 40


  • 3 Egg Whites
  • ¾ Oatmeal

Mid breakfast snack

  • 3 Protein Powder(scoops)
  • 2 Peanut Butter tbsp
  • Handful of almonds


  • 4 oz of Chicken
  • ½ cup of Brown Rice

Mid lunch

  • 4 oz of Chicken
  • Little pasta 3 oz

Post Workout

  • 2 scoops of Protein Powder
  • 3 Banana


  • 5 oz Steak
  • 2 tbsp of Olive Oil
  • 2 oz Pecans

Best supplements for people above 40

  1. Protein Powder
  2. Glutamine
  3. Test Booster
  4. Multivitamin: A high-quality multivitamin/mineral 


Q: Is It Possible to Build Muscle After 50?

Ans: Very much possible. Just follow these tips religiously and build muscles in your 50s.

1. Don’t go heavy
2. Use moderate and challenging weights
3. Be careful with heavy machines
4. Don’t ignore warmups
5. Run but don’t sprint
6. Pay special attention to the core
7. Don’t ignore stretching
8. Rest days are very important for recovery
9. Manage your muscle soreness
10. Don’t go for good looks
11. Be social and find inspiration

Q: Can a 50-year-old woman still build muscle?

Answer: Of course a 50-year-old woman can still build muscle. Simply follow these muscles building tips in your 40s and stick to them.

1. Don’t go heavy
2. Use moderate and challenging weights
3. Be careful with heavy machines
4. Don’t ignore warmups
5. Run but don’t sprint
6. Pay special attention to the core
7. Don’t ignore stretching
8. Rest days are very important for recovery
9. Manage your muscle soreness
10. Don’t go for good looks
11. Be social and find inspiration

Q: Can you build muscle after 60?

Answer: While it is little challenging but with some extra effort, you can definitely build muscle after 60.

Follow these tips to build those muscles in your 60.

1. Don’t go heavy
2. Use moderate and challenging weights
3. Be careful with heavy machines
4. Don’t ignore warmups
5. Run but don’t sprint
6. Pay special attention to the core
7. Don’t ignore stretching
8. Rest days are very important for recovery
9. Manage your muscle soreness
10. Don’t go for good looks
11. Be social and find inspiration

Q: How do I build lean muscle after 50?

Ans: You can definitely build lean muscles after your 50s by strictly adhering to these tips.

1. Don’t go heavy
2. Use moderate and challenging weights
3. Be careful with heavy machines
4. Don’t ignore warmups
5. Run but don’t sprint
6. Pay special attention to the core
7. Don’t ignore stretching
8. Rest days are very important for recovery
9. Manage your muscle soreness
10. Don’t go for good looks
11. Be social and find inspiration

Q: Can You Regain Lost Muscle Mass?

Yes, you can regain lost muscle mass. In fact,  regaining lost muscle is faster than gaining it in the first place. Why does that happen?
It is due to a phenomenon called “muscle memory” which says if a muscle is gained, then lost, and then again gained back is able to grow even more quickly during the regrowth phase.
The scientific reasoning further elaborates that muscles can, in fact, remember everything that happens to it thanks to its amazing nuclei of muscle cells. They increase when the effort is exerted on them. 
Given a large amount of scientific evidence it is clear that if you are willing to get back into your muscular shape, your muscles are more than ready to do it for you. 


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