Is it possible for me to regain the body I once had and put on some muscle at my age? You can, but you will have to take a different approach. Here's a complete training program for a better over-40 physique. Learn more.
So you have hit the big 4-0 and your life is starting to take shape, but your body is starting to suffer. The youth you once had is now starting to dwindle. You ask yourself, "Is it possible for me to regain the body I once had and put on some muscle at my age?" The simple answer is yes!

You can put on muscle after 40, but you will have to take a completely different approach than when you weight trained and dieted as a youth. Below I will discuss the training, cardio and nutrition you will need to focus on in your pursuit to a more muscular physique.

Training


As you age, the body is more susceptible to injury so several things need to change with your training:

Always warm up for at least 15 minutes on a piece of cardio equipment before you lift weights. This will increase your core temperature and help the blood flow for the workout to come.


Repetition range should be in the moderate to high range, 8-12 rep for upper body exercises and 12-20 rep for lower body exercises. Heavy weights 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.

Use a combination of free weights and 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.


Your exercise form and posture needs to perfect. Your body doesn't have the forgiveness of youth anymore so using poor form can easily result in injury.

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


Those are some basic pointers you should look out for. Below is a sample workout program for a beginner lifter over the age of 40. This is a 3-day full-body workout program.

Day 1:


Smith Machine Squats: 3 sets of 12 reps
Lying Leg Curl: 2 sets of 15 reps
Standing Calf Raise: 2 sets of 15 reps
Barbell Bench Press: 3 sets of 8-12 reps
Lat Pulldown: 3 sets of 8-12 reps
Machine Shoulder Press: 3 sets of 8-12 reps
Triceps Rope Pushdown: 2 sets of 8-12 reps
Barbell Curl: 2 sets of 8-12 reps


Day 2: Off

Day 3:

Leg Press: 5 sets of 20 reps
Seated Calf Raise: 2 sets of 15 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Seated Cable Row: 3 sets of 8-12 reps
Dumbbell Side Laterals: 3 sets of 8-12 reps
Triceps Dip Machine: 2 sets of 8-12 reps
Machine Preacher Curl: 2 sets of 8-12 reps


Day 4: Off

Day 5:

Barbell Squat: 3 sets of 12 reps
Seated Leg Curl: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 15 reps
Machine Bench Press: 3 sets of 8-12 reps
One-Arm Dumbbell Row: 3 sets of 8-12 reps
Seated Dumbbell Shoulder Press: 3 sets of 8-12 reps
Lying Triceps Extensions: 2 sets of 8-12 reps
Alternating Dumbbell Curls: 2 sets of 8-12 reps

Day 6: Off

Day 7: Off