How to Build Strength and Muscle After 40

As we age, we naturally lose muscle mass and strength—a process called sarcopenia. But the good news? You can build muscle, get stronger, and feel amazing at any age! Strength training for your arms and shoulders not only improves posture but also enhances daily movements, reduces injury risk, and boosts confidence. Whether you’re new to lifting or getting back into it, this guide will help you train smarter, not harder.

Step 1: Focus on The Basics

If you’re new to strength training, start with total body, compound movements that target multiple muscles. These exercises will give you maximum results with minimal time in the gym. Ideally these are done once minimum per week, but we list twice a week just in case you’re feeling frisky.

Best Total Body Movements

🔹Squats – Builds strong legs

🔹Chops – Tones and strengthens your arms

🔹Deadlifts – Learn to properly pick things up

🔹Presses– Defines your shoulders and chests

🔹Pulls – Works both back and shoulders

💡Tip: Start with light weights on a warm up set and practice your form before increasing resistance.

Step 2: Train Smart – Not Hard

💪 High frequency Workout Plan for Arms & Shoulders (3x Per Week)

Step 3: Recovery & Nutrition for Maximum Results

‍🏋️‍♂Strength is built in the gym, but muscle is built with recovery.

✔️Prioritize Protein: Aim for 0.7 – 1g per meal (lean meats, eggs, fish, dairy proteins and protein powders)
✔️Stay Hydrated: Dehydration slows muscle recovery
✔️Get Enough Sleep: Aim for 7-9 hours per night to support muscle repair
✔️Mobility before, Flexibility after: Improves tissue temperature, cools it back down

Step 4: Stay Consistent & Track Progress

Take progress pictures every 4 weeks and track all weights lifted used to measure strength gains. Building muscle after 40 is 100% possible—you just need the right plan and consistency. Start small, stay committed, and soon you’ll be stronger than ever.