Experts build muscle from 40 years upwards? This is how muscle growth works even in advanced age

Men over 40 years: counteract age-related muscle breakdown with strength training

Although 40 years old is not considered to be "old" for a long time yet, the strength decreases even at this age - at least if nothing is done against the loss of muscle in old age. According to experts, it is never too late to build muscle.

Strength training is trendy

For years is reported about a booming fitness industry in Germany and other countries. Above all strength training is the trend: Training with weights helps with weight loss. This in turn reduces the risk of many civilization diseases such as diabetes and cardiovascular diseases such as high blood pressure. Above all, training serves to build muscle. This is especially important for people who have already crossed the 40.

Strength training helps to counteract the natural muscle breakdown in old age. An expert explains what men over 40 should consider when building muscle. (Image: bernardbodo / fotolia.com)

Muscle maintenance and build-up possible even in advanced age

Muscle maintenance and buildup are essential for maintaining health, independence and quality of life into old age.

Nevertheless, many people do not counteract muscle breakdown in old age.

The loss of muscle and the associated loss of power begins at the age of 30 to 40 years. Therefore, it is important to counteract these - relatively young years.

The personal trainer Detlef Romeike, called "The Starkmacher", explains in an interview with the magazine "Men's Health" what men over 40 should pay attention to when building muscle.

Do not train like teens

According to the physical therapist from Hamburg, men over 40 should ideally no longer behave like adolescents during resistance training.

The amount of training should be significantly reduced compared to the younger ones, but the intensity should be maintained. In addition, more emphasis should be placed on the regeneration.

"Anyone who used to have 5 sessions a week would be better off putting on three intense training sessions beyond the 40," says the expert with 30 years of coaching experience.

According to the expert, the ability to work "is very limited with age, so you have to work more in recovery". Everyone has to find out for themselves how best to do it.

The 57-year-old points out in the "Men's Health" interview that even as a 40-year-old is able to build muscle very well, but it takes longer than a teenager.

According to the personal trainer, muscle building is no longer possible for people who have already exercised very intensively. These people then fight only against the degradation.

Not to be neglected is also the risk for "woes". How these fail depends, among other things, on whether and how active one has been so far.

It is therefore important to always observe recovery periods. If this does not happen, it can cause inflammation and pain in the tendons and joints.

For some newcomers, a coach can be useful

For the entry into the strength training one is not too old according to the trainer instructor also with 40. Those who want to start at such an age should increasingly take into account degenerative diseases and injuries, if any.

If necessary, it is advisable to turn to a professional coach for the start of strength training.

But: "If you have no complaints and a good body feeling, then a coach is not absolutely necessary," says Romeike.

However, for those who are looking to learn classical weightlifting exercises, it is advisable to work with a coach.

Whether with or without a trainer: "From the age of 40, three intensive training sessions per week are the maximum that a person can tolerate without pharmaceutical assistance," explains Romeike.

According to the expert, these are whole-body units, because in mature years, men should no longer train muscles in isolation, but rely on athletic attributes.

Initiate regeneration even during exercise

Even five to six exercises, which are completed in varying degrees, are sufficient. How often these should be performed, depends on the age: "with 45 45 repetitions are announced," says the professional.

It is important to schedule time for the warm-up before the workout and to initiate the regeneration during the exercise by breathing deeply between the sets and thus providing the muscles with plenty of oxygen.

According to Romeike, there are not many exercises that people over 40 should not do anymore. What he does not recommend, for example, are dips on the bench because they put too much strain on the shoulder apparatus.

Neck buffing with the barbell is also extremely stressful for the shoulder, as well as pulling on the neck.

Back of the band should not be performed on a negative incline, as otherwise a strong increase in blood pressure can occur.

Less exercises are better

In the "Men's Health" contribution, some exercises are listed that are also suitable for men over 40 years: barbell and deadlift with the barbell, bench presses with dumbbells in the upper grip, shoulder press with barbell sitting, getting up with Kettlebell and pull-ups in the lower handle.

These can be done in the gym or in the home gym, which requires a weight bench, chin-up bar, kettlebell and barbell.

No matter where you train: "Stick to the basic patterns of movement - especially as you get older, fewer exercises are better," says Romeike.

According to the Personal Coach, the focus should not be on building muscle, but on flexibility.

This refers to the fact that the strength exercises are to be performed in the full range of motion, so for example to come in the squat with the buttocks to the rear thighs.

The expert advises to attach cardio at the appropriate pulse rate for every ten minutes, otherwise you will soon run out of steam.

It should not be exaggerated: "Excessive endurance training just harms us men more. If we walk or cycle for a long time, the cortisol level rises sharply, "says Romeike.

All the stress hormones make it harder for you to lose fat. In addition, they slow down the regeneration.

Too much protein can hurt

Some athletes resort to protein bars and shakes after training to strengthen their muscles. However, according to experts, this is unnecessary. A natural protein supply is sufficient.

In addition, Romeike points out that the consumption of a protein shake directly after training is not helpful.

"The blood is then still in the muscles, the digestion is much too limited, in order to use the proteins optimally at this time," said the expert.

According to the trainer, it is important not to fall into the protein trap, because too much protein is often associated with connective tissue problems.

"Too much protein clogs the cell membrane, the last passage from the bloodstream into the cell," explains the expert.

Those who consume too much protein for a long time risk the formation of deposits that hinder the cell exchange. As a result, degradation products would not come out and nutrients would not enter the cell.

Natural diet

"Especially in old age, it is crucial to eat as naturally as possible, you should make sure that the body gets everything he needs," recommends Romeike.

When it comes to what foods are best for a healthy and fast muscle, many think the same with eggs and steaks.

But vegetable proteins, for example from legumes, are suitable. (Ad)