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building muscles after 40

5 tips for building muscles after 40

Muscle building has been synonymous with heavy weight lifting, hours and hours of working out, an exceptionally strict diet, and becoming a GYM BRO… At 40 this not only sounds daunting but also impossible.

That is why we are here to put all these myths to rest and give you 5 effective and efficient tips to build muscles without needing to become a GYM BRO!


Shouldn't you be looking into your retirement and lying around - NOT - you need muscles!

Following are the reasons for you to get started with:

  • Helps with metabolism.
  • Provides strength and mobility.
  • Helps with injury prevention
  • Gives you confidence
  • Maintains balance of hormones
  • Aids in bone strength

Most importantly, you must FEEL YOUNGER than ever as you enter your 40s, and we will walk you through all you need to do to slay everyone in your 40s.


Muscle building has always been a meticulous task that must be done in a particular way to get the results you are looking for.

This is where we let you 5 secret tips that are efficient (won't take 2 hours) and effective (will give you results) for building muscles.


Daunted by what HIIT WORKOUT means? High-intensity short workout.

Let's break it down, 45 minutes of workout, targeting major muscle groups such as the chest, shoulder, back, and legs, keeping repetition from 8 to 12 with a working set from 2 to 3.

We would suggest you incorporate these compound lifts into your daily workout

  • Bench press
  • Shoulder press
  • Squats - weighted squats
  • Barbell rows or seated machine rows

Don’t FORGET your leg workout! Legs are the foundation of your entire body. 


You don't need to eat a tasteless bulk of boiled food!

All you need to do is eliminate bad food and include good food!

Bad foods are - sugar and oil!

Eliminate them and your body will speak for itself: decreased fat and increased freshness!

Good Food is balanced food.

Have a healthy combination of protein, greens, beans, healthy fats such as nuts and olive oil, whole grains such as oats, and dairy products such as Greek yogurt.

Keep a protein bar with yourself to keep up with your protein needs on the go 

DO NOT forget your water bottle. Water intake is the underdog of the workout industry!


Why cardio? It improves metabolism, improves heart, improves blood circulation consequently helps with muscle growth.

Don't complicate cardio, Cardio can be a simple morning walk, a brisk walk, or if you want to feel young go for a jog!


As much as recovery is neglected it's equally that important. 

You need to give your body proper recovery time to let it build muscle.

Here are 2 easy ways to aid recovery

  • Ice baths 
  • 8 hours sleep


Understandably, supplements won't result in unreal growth they will ONLY fill in the gaps in your diet!

  • You can start with some multivitamins.
  • To add one more protein source opt for a protein shake.
  • And for better water absorption in your muscles go for creatine but with creatine, you'd need to amp up your water intake!


Muscle building has been made a tedious task but it isn't! Religiously follow the blog and commence your Muscle Building Journey in your 40s!

Aging is a natural process you can't prevent it, EMBRACE it, and BUILD MUSCLES!

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