Building Muscle at 40: What Nobody Tells You
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Date: 2025-03-21
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Comments and reviews: 20
steviegee8413
I'll say what no one else is saying. There's a difference between building muscle over a certain age and getting much bigger. Yes, Jeff is right that you can get bigger, you can build muscle when you first start out. However, once you peak, that's it. If you've followed Jeff for years, like I have, you'll notice his shoulders don't get wider, his traps don't get bigger. You get to a point where age and genetics takes over. I went from a 48 year old with skinny arms, around 15 and 3/4 inch upper arms, to a 51 year old with 17 inch upper arms. I hit that figure after 2 years. But, they haven't grown beyond that, in the last year I've worked just as hard, I've tried new workouts from Mike Isratel, John Meadows etc to hit them harder and nothing has changed. I can lift heavier weights now, doesn't matter.
I work chest hard all the time but I can't bench more than 150lb's, my triceps just won't push anything higher than that. My wrists are skinny so they're not the strongest albeit stronger than they were. I seem to have reached my peak, that's it. To get bigger now, I'd have to take something PED related.
People can comment and say I'm not working as hard or not taking as much protein or whatever excuses you like but I know my body better than anyone. Protein intake and food intake is the same, for 3 years. My back doesn't grow either, my skinny flat chest grew and I've had compliments on my arms and chest, but I'm not where Goggins is. Genetics def helps but don't expect to be massive over the age of 40 or 50 without PED's or TRT, unless you're already big, Alan Ritchson, Brian Shaw, Eddie Hall etc they will always be big. Skinny average guys like me will never be.
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I'll say what no one else is saying. There's a difference between building muscle over a certain age and getting much bigger. Yes, Jeff is right that you can get bigger, you can build muscle when you first start out. However, once you peak, that's it. If you've followed Jeff for years, like I have, you'll notice his shoulders don't get wider, his traps don't get bigger. You get to a point where age and genetics takes over. I went from a 48 year old with skinny arms, around 15 and 3/4 inch upper arms, to a 51 year old with 17 inch upper arms. I hit that figure after 2 years. But, they haven't grown beyond that, in the last year I've worked just as hard, I've tried new workouts from Mike Isratel, John Meadows etc to hit them harder and nothing has changed. I can lift heavier weights now, doesn't matter.
I work chest hard all the time but I can't bench more than 150lb's, my triceps just won't push anything higher than that. My wrists are skinny so they're not the strongest albeit stronger than they were. I seem to have reached my peak, that's it. To get bigger now, I'd have to take something PED related.
People can comment and say I'm not working as hard or not taking as much protein or whatever excuses you like but I know my body better than anyone. Protein intake and food intake is the same, for 3 years. My back doesn't grow either, my skinny flat chest grew and I've had compliments on my arms and chest, but I'm not where Goggins is. Genetics def helps but don't expect to be massive over the age of 40 or 50 without PED's or TRT, unless you're already big, Alan Ritchson, Brian Shaw, Eddie Hall etc they will always be big. Skinny average guys like me will never be.
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beatmeater5225
Lifted / resistance trained since was about 32. I added 15 to 20 pounds muscle pretty fast, as do many. However Im soon 47 and Ive added more muscle, to where I want the muscle added, in the last 3 or so years than I had after those initial beginner gains. I've always trained hard but now I have much better programming than previously, used higher reps ranges, have less injuries. Still adding muscle now. Personally I use the RP hypertrophy app. Been a game changer for me. Dont have to guess my way through programming, deloads etc. Essentially I dont think age plays that big a part, sure if you wanna get huuuge then start ASAP but getting better at technique, excellent programming, hard work, proper rest, stress management, nutrition and doing less risky stuff to avoid injuries, and if you do get injured learning to work around that, and you can add muscle later on. Also it depends how far you are from your genetic potential. If youre 20 right now your more likely to get to near your genetic potential anyway by 47 but you still need to do that stuff to maintain and eek out a little more muscle.
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Lifted / resistance trained since was about 32. I added 15 to 20 pounds muscle pretty fast, as do many. However Im soon 47 and Ive added more muscle, to where I want the muscle added, in the last 3 or so years than I had after those initial beginner gains. I've always trained hard but now I have much better programming than previously, used higher reps ranges, have less injuries. Still adding muscle now. Personally I use the RP hypertrophy app. Been a game changer for me. Dont have to guess my way through programming, deloads etc. Essentially I dont think age plays that big a part, sure if you wanna get huuuge then start ASAP but getting better at technique, excellent programming, hard work, proper rest, stress management, nutrition and doing less risky stuff to avoid injuries, and if you do get injured learning to work around that, and you can add muscle later on. Also it depends how far you are from your genetic potential. If youre 20 right now your more likely to get to near your genetic potential anyway by 47 but you still need to do that stuff to maintain and eek out a little more muscle.
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mehDOGIESRATS2222
I started biking up and over some steep as hills, forces me to get off and walk and it's super brutal. I know it's hard but now I do it every day now. Keen as to get up in the morning most days to do the ride also it's fun and dangerous lol. Most wouldn't do what I'm doing on purpose. I'm doing it because I know it's hard, if it was easy there would be no point. I guess I could change down the gears and bike all the way up, but I like walking to be part of it. Every time I come home I'm sweating like a pig. Started doing weights also, and doing stretches. You find out fast how unfit you really are if you start trying to bike up the hills and walking up them the ones I do. I remember the first few times I was walking up the hill with the bike, I felt like I was going to die. No more ordering uber eats and crap like that. Hard to undo the years of bad habits for sure. I must admit I feel rekt when I come home from my bike ride.
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I started biking up and over some steep as hills, forces me to get off and walk and it's super brutal. I know it's hard but now I do it every day now. Keen as to get up in the morning most days to do the ride also it's fun and dangerous lol. Most wouldn't do what I'm doing on purpose. I'm doing it because I know it's hard, if it was easy there would be no point. I guess I could change down the gears and bike all the way up, but I like walking to be part of it. Every time I come home I'm sweating like a pig. Started doing weights also, and doing stretches. You find out fast how unfit you really are if you start trying to bike up the hills and walking up them the ones I do. I remember the first few times I was walking up the hill with the bike, I felt like I was going to die. No more ordering uber eats and crap like that. Hard to undo the years of bad habits for sure. I must admit I feel rekt when I come home from my bike ride.
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floobs73
Ive spent my life devoted to outdoor pursuits. I'm a climber, boulderer, and mountaineer, I ski and snowboard aggressively, and I still ride my MTB hard at 51 years old. Ive broken myself badly a few times and been told by my neurosurgeon that its all over, you've had a good run, you should think about some more passive pursuits. Luckily I disregarded the advice and I'm still crushing!
I still grow each time I cycle back to hypertrophy training. The only change for me is a decrease in sustainable training frequency. I don't recover like I used to.
At this age you have to use it or lose it, at the very least you have to maintain base fitness. Treat yourself with the grace you deserve but don't for a second think that its all over.
Get out there and show off that old man strength!
It's real
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Ive spent my life devoted to outdoor pursuits. I'm a climber, boulderer, and mountaineer, I ski and snowboard aggressively, and I still ride my MTB hard at 51 years old. Ive broken myself badly a few times and been told by my neurosurgeon that its all over, you've had a good run, you should think about some more passive pursuits. Luckily I disregarded the advice and I'm still crushing!
I still grow each time I cycle back to hypertrophy training. The only change for me is a decrease in sustainable training frequency. I don't recover like I used to.
At this age you have to use it or lose it, at the very least you have to maintain base fitness. Treat yourself with the grace you deserve but don't for a second think that its all over.
Get out there and show off that old man strength!
It's real
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MatthewSmith-ly8lp
Nutrition nutrition nutrition. I’m 5-10 at 53 I was 199 lbs and approx 28% body fat. Started boot camp in Jan 2023 in May after no fat loss, I received nutrition advice and I tracked religiously, operated in an appropriate deficit, consistent low impact cardio and by Dec I was 170 and 7% body fat. In Jan 2024 I hit 6. 1%. Then I switched to muscle building and a year later Jan 2025 I put on 2lbs of muscle naturally and was at 10% bf. With the proper nutrition and consistent workout program and low impact cardio I’ve transformed my body and my mind and I’m in the best shape of my life. oh yeah I added yoga (amazing btw) And EVERYTHING works better. It’s 100% possible over 50!
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Nutrition nutrition nutrition. I’m 5-10 at 53 I was 199 lbs and approx 28% body fat. Started boot camp in Jan 2023 in May after no fat loss, I received nutrition advice and I tracked religiously, operated in an appropriate deficit, consistent low impact cardio and by Dec I was 170 and 7% body fat. In Jan 2024 I hit 6. 1%. Then I switched to muscle building and a year later Jan 2025 I put on 2lbs of muscle naturally and was at 10% bf. With the proper nutrition and consistent workout program and low impact cardio I’ve transformed my body and my mind and I’m in the best shape of my life. oh yeah I added yoga (amazing btw) And EVERYTHING works better. It’s 100% possible over 50!
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athleanx
I'm not a partial rep guy, however I would like to address something Jeff said. He said stay away from partial reps, he acknowledged that the science based guys are fine with them but we should stay away from them. The purpose of science based lifting is based off of studies of group research, not anecdotal one off evidence. Science in by nature is repeatable therefore science based lifting can expect fairly consistent results across the board. I don't do partial reps, however just saying the science based guys are fine with them but don't do it is a pretty baseless stance. No reason to pick fights with people who have research to back up their points. Just say stick to full range of motion.
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I'm not a partial rep guy, however I would like to address something Jeff said. He said stay away from partial reps, he acknowledged that the science based guys are fine with them but we should stay away from them. The purpose of science based lifting is based off of studies of group research, not anecdotal one off evidence. Science in by nature is repeatable therefore science based lifting can expect fairly consistent results across the board. I don't do partial reps, however just saying the science based guys are fine with them but don't do it is a pretty baseless stance. No reason to pick fights with people who have research to back up their points. Just say stick to full range of motion.
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hornaceka
Could have fooled me. and I'm 50. and getting close to a 500lb Bench. No pre-workout, no powders, no pills, nothing. Hell, the last injection i ever got was my flu shot. I have used working out as my therapy sessions dealing with post concussion syndrome. I've been working out for over 35 years, and I've had my ups and downs personally and in the gym. In addition, the motivation of always being strong enough to protect my family, especially my brother who has Downs Syndrome. Nobody F's with my family if I can help it. How did CT put it Sidewalk Crackn Motha-f%&as! LOL! I wish I had this strength back during my college football days in the late 90s!
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Could have fooled me. and I'm 50. and getting close to a 500lb Bench. No pre-workout, no powders, no pills, nothing. Hell, the last injection i ever got was my flu shot. I have used working out as my therapy sessions dealing with post concussion syndrome. I've been working out for over 35 years, and I've had my ups and downs personally and in the gym. In addition, the motivation of always being strong enough to protect my family, especially my brother who has Downs Syndrome. Nobody F's with my family if I can help it. How did CT put it Sidewalk Crackn Motha-f%&as! LOL! I wish I had this strength back during my college football days in the late 90s!
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MotionMechanic
I was a year round swimmer from 7-27, then added in weightlifting at 21, and worked in the fitness industry in many males with people of all ages. I'm my experience, there were always people over 40 lifting and looking amazing, and I think the only difference is a few more injuries, a few less hormones, and motivation. The people who stay at training for decades have a reason to be there, either it's love of training, or health concerns. They made a habit out of greatness, they have created routines that keep them successful.
They also train when they don't want to, when they are under the weather, and when they have had a conflict somewhere in life.
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I was a year round swimmer from 7-27, then added in weightlifting at 21, and worked in the fitness industry in many males with people of all ages. I'm my experience, there were always people over 40 lifting and looking amazing, and I think the only difference is a few more injuries, a few less hormones, and motivation. The people who stay at training for decades have a reason to be there, either it's love of training, or health concerns. They made a habit out of greatness, they have created routines that keep them successful.
They also train when they don't want to, when they are under the weather, and when they have had a conflict somewhere in life.
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ChuckMount-x7h
Jeff, this content is so valuable. I have been following you for many years and your advice is spot on. I started lifting when I was 15 and have never quit working out. I am 68 now and can't bench what I did when I was younger, but I don't care. I go to the gym five days a week and am active in golfing and I try to walk 15K steps each day. I believe that consistency is the key and I know my mouth (eating) can be my enemy. The only real change I have done is much more stretching pre and post workout than I did as a youngster. I try to have one cheat day per week so I can look forward to eating something sugary and rewarding. Jeff - you're the best!
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Jeff, this content is so valuable. I have been following you for many years and your advice is spot on. I started lifting when I was 15 and have never quit working out. I am 68 now and can't bench what I did when I was younger, but I don't care. I go to the gym five days a week and am active in golfing and I try to walk 15K steps each day. I believe that consistency is the key and I know my mouth (eating) can be my enemy. The only real change I have done is much more stretching pre and post workout than I did as a youngster. I try to have one cheat day per week so I can look forward to eating something sugary and rewarding. Jeff - you're the best!
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davidcbeaudoin
I had a horrible year as far as health was concerned in 2020, and started training and eating better in January of 2021 at age 40. First it was three virtual training sessions a week with a personal coach (via Zoom) from home, and then when I outgrew my home equipment, I started going to a local commercial gym 3-4 times a week. Nothing remarkable like competing in shows or anything, but I am in way better shape than I had been for most of my adult life. I’m turning 45 this year and still making worthwhile gains in strength and definition. I never want to be huge, I just want to be strong and not be embarrassed to be shirtless.
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I had a horrible year as far as health was concerned in 2020, and started training and eating better in January of 2021 at age 40. First it was three virtual training sessions a week with a personal coach (via Zoom) from home, and then when I outgrew my home equipment, I started going to a local commercial gym 3-4 times a week. Nothing remarkable like competing in shows or anything, but I am in way better shape than I had been for most of my adult life. I’m turning 45 this year and still making worthwhile gains in strength and definition. I never want to be huge, I just want to be strong and not be embarrassed to be shirtless.
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mcpartridgeboy
Im in my late 40s, while i looked like buuce lee in my teens and ill never get like that agin i can hoestly say imin the second best shape of mylife, its harder to put on muscle with less testosterone and a slower metabloism and lett endurance and fitness than my teens its still very much possible! also i could be a lot better if i cut out all the sugar and alcohol! think about that, i have 800 calories of sugar a day and two bottles of wine at thge weekend, imin my late forties and im still pretty shredded! no juice no creatine, nothing but a lot of protein and lifting hard 4-6 times a week plus pilates!
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Im in my late 40s, while i looked like buuce lee in my teens and ill never get like that agin i can hoestly say imin the second best shape of mylife, its harder to put on muscle with less testosterone and a slower metabloism and lett endurance and fitness than my teens its still very much possible! also i could be a lot better if i cut out all the sugar and alcohol! think about that, i have 800 calories of sugar a day and two bottles of wine at thge weekend, imin my late forties and im still pretty shredded! no juice no creatine, nothing but a lot of protein and lifting hard 4-6 times a week plus pilates!
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paulmaloney2383
I can only speak of my own experience. I've been going to the gym since my late 20's, and I am now 69. Since the past five years I have switched up and tweaked my workouts with calisthenics, bodyweight workouts and use Olympic rings. I can do things now that I could not do years back. I lift more, I can do more pull ups and my strength most certainly have increased. My physique is the same if not better than my younger days. I am glad I stumbled upon this video its feel reassuring and for those who are older do not get discouraged going to the gym it's great for the mind and body,
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I can only speak of my own experience. I've been going to the gym since my late 20's, and I am now 69. Since the past five years I have switched up and tweaked my workouts with calisthenics, bodyweight workouts and use Olympic rings. I can do things now that I could not do years back. I lift more, I can do more pull ups and my strength most certainly have increased. My physique is the same if not better than my younger days. I am glad I stumbled upon this video its feel reassuring and for those who are older do not get discouraged going to the gym it's great for the mind and body,
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C4A1K9
lol okay 10 year working out so be started at 36have you seen Joe Rogan at 16 at 18 and 20’s he’s been working out since he hit puberty. that connective tissue and tiny muscles you don’t work out in your 10 year routine will not catch up to him but also he does TRT so why compare someone who is doing things you can’t and doesn’t have access tocan everyone afford the list of supplements he takes on a daily basis, etc. This is social media for you comparing to someone that had a different circumstances growing upjust hit the gym and work out looking in the mirror and that’s it
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lol okay 10 year working out so be started at 36have you seen Joe Rogan at 16 at 18 and 20’s he’s been working out since he hit puberty. that connective tissue and tiny muscles you don’t work out in your 10 year routine will not catch up to him but also he does TRT so why compare someone who is doing things you can’t and doesn’t have access tocan everyone afford the list of supplements he takes on a daily basis, etc. This is social media for you comparing to someone that had a different circumstances growing upjust hit the gym and work out looking in the mirror and that’s it
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deanfinelli3556
Hi Jeff and Jesse.
Thank you for the great content as always.
Currently when I go to the gym I am suffering with tendinitis in both arms, so when it comes to the pulling motions, I am training through pain.
After what you said about doing the weights slowly (more for hyphertrophy) I am going to try this on the pulling days, but I’d like to know if you’d recommend replacing this instead of the normal strength training exercises, and if so, would I still be able to develop my strength if I just stuck to doing the slow movements
Thanks in advance
Dean
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Hi Jeff and Jesse.
Thank you for the great content as always.
Currently when I go to the gym I am suffering with tendinitis in both arms, so when it comes to the pulling motions, I am training through pain.
After what you said about doing the weights slowly (more for hyphertrophy) I am going to try this on the pulling days, but I’d like to know if you’d recommend replacing this instead of the normal strength training exercises, and if so, would I still be able to develop my strength if I just stuck to doing the slow movements
Thanks in advance
Dean
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RascalCatify
People need to stop thinking they can look like a ripped celebrity. They have damn near unlimited money to spend on the best stuff out there (not necessarily gear, and also have people preparing meals and workout plans for them. Nothing wrong with looking up to them and trying to get there, but dont get discouraged if you cant, because you most likely never will. Working out and eating right is already doing more than the vast majority of people in the US right now. Genetics also plays a huge role in what you can ultimately achieve with your body.
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People need to stop thinking they can look like a ripped celebrity. They have damn near unlimited money to spend on the best stuff out there (not necessarily gear, and also have people preparing meals and workout plans for them. Nothing wrong with looking up to them and trying to get there, but dont get discouraged if you cant, because you most likely never will. Working out and eating right is already doing more than the vast majority of people in the US right now. Genetics also plays a huge role in what you can ultimately achieve with your body.
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Chunky_Munkey
Not sure about building muscle but I have been doing gymnastics since 2 yrs, quit competing at 16 to join martial arts but at 47 i still do 85% beam and floor work. Tucks, twist etc. i dont do the uneven bars because I dont own one but I still have maintained my strength, perfect splits and flexibility, it helps I have always been very hyper-mobile but I now do spartan and iron man races. I do need 10 hrs of sleep as opposed to the only 5-6 hours I use to get but I didnt realize sleep was super important until a few yrs agao
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Not sure about building muscle but I have been doing gymnastics since 2 yrs, quit competing at 16 to join martial arts but at 47 i still do 85% beam and floor work. Tucks, twist etc. i dont do the uneven bars because I dont own one but I still have maintained my strength, perfect splits and flexibility, it helps I have always been very hyper-mobile but I now do spartan and iron man races. I do need 10 hrs of sleep as opposed to the only 5-6 hours I use to get but I didnt realize sleep was super important until a few yrs agao
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griffinreitz7041
I talked you my new young Dr. I've outlived two. When she was done telling me all the things I ate that were wrong, and all the tests I was supposed to have and never did, I decided to just enjoy life and die fat. LOL
I'd really like to lose 60 pounds, but I also like Tacos and soda. :) I have outlived all my hobbies. so I guess eating is it
My wife can stop eating breakfast and lose 35 pounds. I can stop eating breakfast, walk two miles a day, lift every other day, and not lose an ounce. Just be hungry. LOL
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I talked you my new young Dr. I've outlived two. When she was done telling me all the things I ate that were wrong, and all the tests I was supposed to have and never did, I decided to just enjoy life and die fat. LOL
I'd really like to lose 60 pounds, but I also like Tacos and soda. :) I have outlived all my hobbies. so I guess eating is it
My wife can stop eating breakfast and lose 35 pounds. I can stop eating breakfast, walk two miles a day, lift every other day, and not lose an ounce. Just be hungry. LOL
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wasey786
I’m 70 this year. I’ve been strength training 3 x a week and doing cardio 3 x a week since I was 19. My body fat is 9. 5%, my visceral fat is 3%. My Blood Pressure averages 103/63.
I now have 4 grandsons whom I can really enjoy because I’ve kept myself in good shape.
Consistency is the key.
I’ve lost about 10% of my strength in 50 years but I can still do 13 pull ups and 25 dips. Diet is obviously key too. I eat healthily most of the time and try to eat about 30g of protein with each meal.
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I’m 70 this year. I’ve been strength training 3 x a week and doing cardio 3 x a week since I was 19. My body fat is 9. 5%, my visceral fat is 3%. My Blood Pressure averages 103/63.
I now have 4 grandsons whom I can really enjoy because I’ve kept myself in good shape.
Consistency is the key.
I’ve lost about 10% of my strength in 50 years but I can still do 13 pull ups and 25 dips. Diet is obviously key too. I eat healthily most of the time and try to eat about 30g of protein with each meal.
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nebularain3338
The great lie is Take steroids, then just sit around and wait for muscle to grow.
You still have to put in the gym work, but people don't want to believe that. They are looking for an excuse to give up, so insta-thinking steroids when they see ANYONE who is lean and muscular (even obvious nattys) is a cop out.
Other excuses are:
- I have a job
- I have kids
- I'm broke
A third hand set of dumbbells for $10, some running shoes, and get your ass up an hour earlier is all you need.
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The great lie is Take steroids, then just sit around and wait for muscle to grow.
You still have to put in the gym work, but people don't want to believe that. They are looking for an excuse to give up, so insta-thinking steroids when they see ANYONE who is lean and muscular (even obvious nattys) is a cop out.
Other excuses are:
- I have a job
- I have kids
- I'm broke
A third hand set of dumbbells for $10, some running shoes, and get your ass up an hour earlier is all you need.
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tc102167
Between testosterone and GH declining with age building muscle is incredibly difficult with clear limits, naturally, as u age. I’m sick of these folks who are in TRT and act like they are natural because they say they are replacing hormone levels as opposed to admitting they are on steroids. I’m 57 and have been lifting/training since I was 14 consistently. I thought if I just kept training I will keep all my muscle and lower body fat percentage. I look good but NOT close to my 20’s and 30’s.
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Between testosterone and GH declining with age building muscle is incredibly difficult with clear limits, naturally, as u age. I’m sick of these folks who are in TRT and act like they are natural because they say they are replacing hormone levels as opposed to admitting they are on steroids. I’m 57 and have been lifting/training since I was 14 consistently. I thought if I just kept training I will keep all my muscle and lower body fat percentage. I look good but NOT close to my 20’s and 30’s.
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