Building muscle after 40 does not have to be hard or complicated. I know because I have done it. In this article I will share with you my top tips and provide you with resources I have used to build muscle in my 40s eating a vegan diet.
1. Start Strength Training
This is the most important tip of all. If you do one thing, get started with a consistent strength training program. The best thing I ever did for my health was to cut back on cardio and start lifting weights. A strength training program is easy to start, and you do not need a gym membership. Body weight exercises can be done anywhere. My favorite ones are squats, lunges, push-ups, dips and pull ups.
Common Barriers to Starting a Strength Training Program
I don’t have time, or I am too “busy”.
I am not sure where or how to get started.
I do not have access to a gym or do not want to pay for a membership.
2. Eat Enough Protein
If you are active and strength training, you need to make sure that you are getting enough protein. Most women struggle with this. Being vegan, I know that I did. Protein has many functions when you are trying to build muscle.
Benefits of Protein When Building Muscle After 40
Protein is the building blocks of muscle tissue, so it makes sense that getting adequate protein is important when you are trying to build muscle. Keeping your protein intake adequate when losing weight also helps to preserve your muscle mass when losing weight. Protein is also satiating and helps to keep you fuller longer and prevent overeating.
We lose muscle mass as we age. Eating more protein helps to prevent this muscle deterioration. This helps reduce our risk of falls, bone fractures and decreased mobility.
How Much Protein Do I Need?
If you are an active adult and do not have any comorbidities where you need to limit protein (i.e.. kidney disease) I would aim for 1.4-2.0 grams of protein per kilogram of body weight. This should be divided up throughout the day into 2-3 meals and snacks if that is part of your meal plan.
I eat a vegan diet and have no issues meeting my protein needs. My main sources of protein are tofu, beans, lentils, protein powder, chia and hemp seeds, nuts, and seitan.
3. Be Active in Your Daily Life
We sit too much. Do an inventory on your activity during the day. Many of us think that if we exercise, we have a green light to “relax” the rest of the day. This is so untrue. If you have a sedentary job here are some tips:
- Set a timer and get up every 30 minutes
- Stand or walk while taking on the phone
- If you work at a desk, try using a stand-up desk for part of your day
- Walk with collogues instead of sitting for meetings
- Try to walk after meals, this helps with digestion and blood sugar control
4. Stop the Excess Cardio
Overall cardio is important and beneficial but too much is not good. Most of the females that I know are doing too much cardio. I know because I have been guilty of that in the past. Too much cardio can have opposite effects, especially when you are trying to build muscle. Some common sides effects include increased fatigue, muscle soreness and increased cortisol. This can lead to hormone disruption, insomnia, and even weight gain.
5. Get Adequate Sleep and Manage Stress
Sleep has been overlooked in the past, fortunately more emphasis is starting to be placed on sleep, rest and relaxation. Rest days are important as well as listening to your body. We schedule our workouts and I also recommend scheduling in rest days. I strength train 3 days per week with 1-2 days of rest in between. I also take breaks when on vacation and notice that I feel even stronger when I get back into my regimen.
Conclusion
There you have it, my tops tips for building muscle after 40. The take home message here is to have a plan, listen to your body and stop comparing yourself to others. There are a lot of resources out there (both good and bad). I have a few in depth posts that you may find helpful, and you can find them below.
Building Muscle After 40: A How to Guide
High Protein Vegan Meal Prep for the Week
I hope you find this post helpful on your fitness journey. Leave me a comment below if you have any questions or if there are any topics you would like me to cover in future blog posts. Have a great week!
