Muscle Building Over 40 How you can Train and Gain


Best Routine For Men Over 40 | Beginners

Video taken from the channel: Paul Revelia


Build Muscle After 40 Workout | Old Bodybuilder Workout Motivation

Video taken from the channel: Bam Baam


Muscular Body After 40 | How To Train

Video taken from the channel: Paul Revelia


How to get a muscular body after 40 12 point system

Video taken from the channel: Gert Louw


How Women Over 40 Build Muscle

Video taken from the channel: Ageless Women Society


How To Build Muscle After 40 (Best Strategies & Benefits)

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


How To Build Muscle After 40 (COMPLETE LIST!)

Video taken from the channel: Live Anabolic

In one study, high reps and light weights (3 sets of 30 to 40 reps) stimulated just as much muscle growth as heavy weights and lower reps (3 sets of 10 to 12 reps). Doing 3 sets of 10 repetitions. Starting a 3x/week Full Body Training routine is Step #1 of how to build muscle when you are over 40. During your full-body workouts, you need to make sure you are doing the most-effective “bang for your buck” muscle building exercises that are also SAFE for aging shoulders, knees, and low-backs.

Remember that you need to train hard to get stronger and not get weaker. It’s also especially important for weightlifters over 40 to be extra careful with using the proper form to avoid any injury. Stretch Those Muscles. One of the most important aspects.

Heavy weights medium weights light weights all can be used successfully for building muscle after 40. Don’t Stop Moving. Nagging joint pain and injuries can make building muscle after 40 a lot harder than it was at 20 or even 30. The standard approach to dealing with an injury is to rest it.

Here are the key points of your muscle building workout for men over 40: Focus on whole body workouts There’s no point training one muscle to absolute annihilation with split workouts. Train with an emphasis on compound lifts and use some isolation exercises to supplement each workout like sprinkles on a (high protein) cake. Finally, these movements target a lot of muscles at once so you can do fewer reps and sets, but still get a powerful muscle-building effect.

Make sure to take at least one day of rest between. Because muscle needs more recovery as we age, I feel that full body exercises are the better bang for your buck. You can train 3-4 days a week full body and give your body more time to rest up and give it what it needs.

Because muscle strength decreases over time, it is important to stop the progression without adding a ton of weight to the bar. Along with nutritional changes, regular resistance training is essential for building muscle tone. The United States Department of Health and Human Services suggests that women over the age of 40 should participate in strength exercises that incorporate all.

But an approach that seems to work particularly well for experienced older guys is to train the upper body twice per week and lower body just once per week. By doing this, you are able to restrict your heavy spinal loading exercises to one day per week. The method behind building muscle is simple at its core: train, eat, sleep, and grow.

However, the science behind growth is one of the most sought-after topics on the Internet, with dozens and dozens of differing methods to help aspiring lifters get the gains they want.

List of related literature:

The most effective way we have found to promote muscle mass gains during training is to participate in a progressive and periodized resistance training program, consume enough protein in the diet to maintain a positive energy balance, and ingest protein or EAAs with creatine.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Numerous athletes, particularly weightlifters, use protein supplements to “bulk up” or to add muscle mass.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

In order to increase muscle mass, the equation is simple: Train hard and eat well, but neither in excess.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

These suggestions apply to recreational bodybuilders with 2 to 3 years’ experience and to advanced and professional bodybuilders and strength trainers.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

20 years ago when I first started lifting weights, drinking protein shakes, eating lots of chicken, brown rice and broccoli… needless to say it was a very ‘underground’ thing to do.

“Australian Property Finance Made Simple” by Konrad Bobilak
from Australian Property Finance Made Simple
by Konrad Bobilak
Global Publishing Group, 2018

Muscles keep you young: Building muscle can literally turn back your genetic clock.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Take proteins, amino acids, anabolics and herbs on workout days, before the workout.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Many athletes, especially sprinters and weightlifters, consume a high-protein diet and supplement their diets with protein or amino acid powders or drinks, believing that the extra protein will increase muscle growth or hypertrophy.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

You build a basic structure, learn how to train correctly, acquire a knowledge of diet and nutrition, and then just give the body time to grow.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Don’t rush out and try to lift the weight I did: I’d been training regularly with weights for 6 years when I did that and have some very good strength genetics.

“Healthy Intelligent Training: The Proven Principles of Arthur Lydiard” by Keith Livingstone
from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard
by Keith Livingstone
Meyer & Meyer Sport, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Most guys wonder if they can truly build muscle after 40…

    And the answer is YES you can… I’m talking about noticeable muscle that turns heads and gets attention.

    Not a measly amount that’s barely visible to the human eye.

    So listen…

    If you want to build muscle well into your 40s and beyond… check out this video and comment below!

  • I’m 38. I just threw my back out. Ive only done it 3 times in my life, and I was better in about a day. Its been 3 days now this time. I’m really hoping it gets better soon. Funny thing is, I didn’t do it during my workout, I did it doing the Fucking Dishes! Haha. Wtf

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Can you post actual training footage? Been following you for a long time it’d be cool if you could take us through a push or pull routine

  • Wait is it better to have a shit load of volume in only one day of the week for a muscle, or to split it throughout the week(high frequency), also well eccentric overloading help stimulate more hypertrophy, thanks.��

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • I’m a forty year old male I’ve been on a bulk since October I usually follow the utube training videos an they well but but when the gains come they stall fast an I’m fustrateddo u think it’s my age cause I can never get big just a little big I take all my vitamins an minerals I do eat every three hours

  • AGree and disagree, I am 57 and do pre exhaust HIT failure workouts for shoulders one day then one day for arms one day and then 1egs.I then do peripheral heart training one day for back and chest. Not in the same order that i just listed. I take a day off when i feel the need and work different parts every 3-5 or 6 days depending on how I feel at the time. All the workouts take about 35 minutes per split. Way better than full body and can recoup much better than being in the gym doing everything all at once. I am an ectomorph and feel that more intense short workouts work the best for me

  • I think the biggest problem I have is knowing whether or not the gains I am making are reasonable for the amount of effort and time I have committed to lifting. On the one hand I know everyone is different and change is not going to occur overnight, but on the other hand, After lifting now for 16 months I would think that I should be further along than I am… So I don’t know if I should change my program or continue it and be happy with the gains and I have achieved.

    53 and 5’ 10”
    Nutrition at 95 to 98% good
    2 years ago weighed 240 40+% BF
    Last year got down to 182 and 14 % BF
    Now I am 205 lbs. with 18 to 19% BF
    I have good definition and vascularity on my legs B+
    Arms are a C+ with med size and definition
    Chest: D… still shows remnants of gynocomastia from 30 years of being a fat slob


    3-4 days per week
    90 + minutes
    10-15 of stair climbing after lifting
    1 leg day
    1 core, back and cable day
    1 bench / chest day
    1 upper body, arms, tricep etc day

    Example for chest day is:

    Flat bench
    135 lb 15 slow negative reps
    185 lb 10 reps
    225 lb 3-5 reps
    80 lb dumbbells 10-12reps
    205 lb 6 reps
    80 lb dumbbells 10 reps
    135 lb 10 slow negative reps
    80 lb dumbbell 8 slow negative
    60 -90 second rest between sets…. takes 3 minutes per set average 25 minutes

    Incline bench:

    135 lbs Straight bar 10 reps
    70 lbs dumbbells 10 reps
    185 lbs x 8
    70lb DB 8 reps
    155 lb bar x 8 reps
    About 20 min. for 5 sets

    Decline bench

    135 lb slow negative 15 reps
    80 lb DB 12 reps
    225 lb 3-5 reps
    80 lb DB 10 reps
    185 lb 10 reps
    80 lb DB 8-10 reps
    About 25 min for 6 sets

    Then to cable machine for face pulls and light back work for 10 min

  • Common myth gh reduces as you get older. It doesnt. Your body produces a blocker to the gh. And produces it more as you get older inhibiting your body’s ability to utilise gh. This is why people use sarms etc

  • I have a lot of trouble performing the deadlift. Is there another excersise i can use to swap this one out? or maybe doing it with a dumbell? because i can do my other compounds, i just cant get the deadlift correctly. I love this video man, thx for the inspiration! 😉

  • You CAN absolutely build muscle after 40! I was 43, 7%, 160 and could press almost 250. Always in decent shape but this was the best shape of my life. Now, a 57, I’m back at again. I feel great. Doing at home and once a week at the gym. I constantly challenge myself and rest when needed. I’ve cut down on cardio, but focus on short rests in between sets and vary my workouts.

  • I’m 40, will be 41 in July. I’m doing a split of deads / bench press and squats / shoulder press.. Workout consists of about an hour fifteen minutes. I find myself taking very long to warm up. Hence the time taken

  • Thanks for sharing your cussing or profanity..I’m 44 and lost about 20lbs after my shoulder surgery from work..been working out this the beginning of your videos..Godbless

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • I’m Doing all compound excecises and working hard but with good form, I just can’t loose the fat from my lower belly. I was intermittent fasting but I just don’t know what to do now

  • please to all men and woman, i know you are all wondering whether this is possible or not, trust me it is wake up, ill be 41 and august, and the only reason i woke up was beacuse my wife broke my heart after 22.5 years of being together, in a matter of 7 months i have lost 69lbs and im eating healthy and looking good, taking care of myself, i used to sit on the couch for over a decade or so after work, and binge eat and play 4 or 5 hours worth of games and watch netflix, but was slowing killing my soul, i was rotting away body and mind, and even though i am now depressed, when i get over this stage, i will be a new person who can now enjoy life and not get tired after walking 20 minutes, now i can walk 24 hours straight, p.s. i was a pot head all my life, that hasn’t changed, but my eating habits have and i exercise, and i got 14 hours everyday without eating, only 2 meals a day, no sugars or carbs. unless natural carbs and few at most, if i can do it; anyone can, i still have a goal to lose 15 more lbs, then start building muscles, i am 7lbs away from the weight i was when i was 19 years old and feel amazing. get on your purpose. you can do it. you can, is only taking me less than 8 months, imagine what you can do in a year, p.s. i work 2 jobs, and have kids, i am a licensed trades man and a instructor part time for trades, being busy 7 days a week is not an excuse, eating healthy is all you need to do to loose about weight, exersizing would be extra to tone up, good luck.

  • im 42… 6,ft. 210 lbs. 10 body fat %19inch biseps. hard core athlete play div 2 fotball love lifting weights people thing im 32 �������������� girls too

  • Live AnabolicHello Gary i was up pretty late trying to find motivation on starting to work out once again. I came across video that says 5 best exercises of yours. Long story short. I lost my dad a few years ago on Dec 23rd kinda dropped the ball since then and gained like 45 un-wanted pounds. I have always worked out here and there and gain muscle pretty quick. Its just the motivation part now. And with this much weight I dont see results as fast and I lose my motivation I am 42. Dont want to make it a SOB story its just where i am at this point in my life. I am looking to buy a trap bar i seen in the video that you said you love that bar. I bought some supplements from Blackstone labs to lose weight and some of their protein. Aside from jumping in and doing it. What do you recommend? Is there supplements that will help me actually lose? And should i start some creatine? Anything you can help me with would be much appreciated, Thank you and God bless you for your videos of motivation. I am looking forward to start today and just want any extra help i can get.

  • Hey Gary good info as usual….I was wondering…what is a good example of compound lift…and also do I have to eat like 6000 calories a day to gain muscle because I don’t have time to get all that food in a day because of my work schedule thanks

  • I got your program Gary. Thanks man. I had to get a food scale bro. It’s all good. Took the pictures and measurements. What is your take on blended protein powders?

  • damm, thats the type of rip i want to get, I am 200pounds and want to get rip like that, am documenting my journey on my channel if yall want to check it out.

  • Hey Gary, thanks for the upload. Good stuff as usual. A few weeks ago I contacted you via YouTube as I am currently doing the 5 x 5 with good gains but have been experiencing a bit of trouble with regard to squat back pain. You indicated that you were coming out with a new workout plan and you thought that it would be right up my alley. Any updates on this?


  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • Odd my experience is that a 5 day split gives me maximum results precisely because I have longer to recover than 3x TB. Just personal experience not science based.

  • This is great. I showed this to my father. He’s getting back into weightlifting. This will really motivate him. He’s always concerned about brain function so this will really get him working out.

  • Hey everyone, I’m new to this group and I’m super happy that I found you all.  

    Here is a little about me; I’m 46, haply married and I have 4 kids all under 10. 

    I have been exercising 3 times a week for the past 20 months and I love it.  It’s my little escape from the crazy house if you know what I mean. 

    My workouts go for about an hour in the morning, I start with a 15 min mile run, move to a 30 min strength training, and then finish up with another 15 min mile run. 

    My question is this, I am tired, a little sore, and just feeling spent afterward, this will go on for most of the day and it is not easy to do my daily duties.  I feel good, but just spent, can anyone relate? Does anyone have any suggestions on what I can take, drink or eat to help with the physical recovery?

    Thanks again.

  • I have to get back to it. I am a stroke survivor and I lost 62lbs recovering from my stroke. I love this video. Its show me I can still get my body back in shape.

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • How To Build Muscle After 40… as if something happens to our bodies around THAT age? Simple: The same way as under 40’s! Proof: I’m 49, never before seriously done weights or gone on a proper diet but I’m now about to start week 6 of my new food intake (no sweets, cakes or biscuits, etc; fewer carbs; less (saturated) fats, higher protein) and home cardio exercise/dumb-bell workouts, etc NO GYM and I’m very much gaining muscles as has been noticed by my work colleagues… one mate called me ‘guns’ yesterday and said I’m looking “ripped”! People just need to research: to think of safety and correct technique, their eating habits, general health beforehand and then decide that they WANT to change their bodies and be determined. Oh… and give up smoking and alcohol to a large extent! ��

  • I’m a newbie to your videos.. I too started at 17 and now 58 yrs. young at heart lady. Thanks for sharing your wise words.. much appreciated!��

  • This is an informative and useful video about how to build muscle after 40. I will try this very soon. Thanks for sharing this video with us.

  • Listen…I’m 42…6 feet…252 pounds..under 20 percent body fat…arms 19 and some change… There’s no secret..nothing specific to change when you hit 40… Just eat clean food and lift the weight..I like reps between 12 and 20.. I don’t care how much weight I lift..I like to feel the muscle working.. don’t get stuck on some training program.. try ecxercises and pick what you feel the best… Same at 20 same at 30 same at 40.. clean food and put in work.. consistence is most important.. but there’s no secret.. just eat and put in the work.

  • It is true that I also do sometimes ask myself “oh my God, how did I get here… I’m 44 already… Damn! ” things like that. But I’m glade to be able to find your channel Dr. Anthony, it helps allot. I already click on the subscribe button and I’m ready to follow through..
    Big regards from Kuching, Sarawak. ��������

  • Most of us older guys know the importance of maintaining muscle mass, testosterone levels dropping, and the health benefits. The main thing that encourages us to maintain it is “motivation”. Many men get discouraged when results start to decrease. So what’s the best motivators? Older guys like us showing their results (instead of young men). Videos that show women who are happy with older men who take care of themselves. (Instead of the goldiggers with fat old rich guys).

  • Awesome video… I was training hard last year and ended up messing my shoulder up. It put me out for 6 months. I managed to modify and continue light work, where the shoulder was causing me issues such as bench press, but lost much of my gains which whilst were perhaps moderate, were enough for people to notice… I think I may have forgotten how old I was, and assumed training habits I had in my 20’s. This video is just what I needed.

  • Very true diet and exercise will keep you heathly and stress free plus no jacked up kid will show me up at work or the woods this old guy has pride ����✌

  • Overall amount of muscle mass is related to metabolism, that’s good to know. I thought good metabolism was simply achieved by eating well.

  • Thank you for this video. I will turn 58 tomorrow and I have switched from a power lifting routine to a body building routine for the last year and am seeing amazing results over the long haul… Strength training is always there, with dead lifts and bench/declines or inclines, but I have been doing a lot of body building exercises, switching things up every three months to keep things interesting and am experiencing great results! I am also working hard to refine and better my diet and get enough sleep. I still have some areas of my body that are stiff as a board, but I am working with a trainer now to do stretching exercises to improve shoulder and back flexibility. I started this month with fasted cardio on a stationary bike first thing every morning to increase my fat loss… I was at 24% a few months ago and am down to 20%. I do see increased mental capacity with this stricter regimen. I live in Germany, so I am constantly switching back and forth between German and English languages, and am also starting to learn a bit of Farsi and Kurdish. My mother died with Alzheimer’s, so I really want to stay fit, physically and mentally!

  • I love your videos. You always give good advice. I always learn so much from your videos. I’m in my 30s now. I’m going to take your advice to build my muscles now.

  • The closer I get to 40 the more I realize how important (and hard) it is to build muscle. I had no idea building muscle helped with brain function too. Thanks for the tips, I always learn something new from your videos.

  • I’m 56 years old and I bust my butt and eat perfectly. I am built exactly the way I wanted. I focus more on cardio than most guys I run 14 miles every other day but I also workout with my son every other day as hard as I can. Figured my body would find its own balance between running and lifting and it has. Wish I had done it in my twenties LOL. Feeling so good by the grace of God.

  • thank you doctor. Im 70. i do bike, swimn laps, and lift some weight and calistenia. I feel healthy and fit. learn a lot with your videos. one most important to me is keep my flexibility and my blood pressure ok.

  • I am going to tell my man about this video so he can watch it. He has been trying to hard to build up his muscles. I know this will help him.

  • Want to begin using one or two of these strategies due to the benefits of them, great video though they’ve been great since I subscribed.

  • This video was very informative and inspiring! It’s great to know that we can still put on muscle after 40 and into our older years. The benefits that Dr. B covered makes the hard work and training well worth the pain! It would be a dream to feel young and be functional over age 70+ and to fend off dementia. Definitely something to strive for! thanks!

  • is this really possible??? i hope this will definitely work, because the strategies u said are really amazing. i will definitely follow your suggestions.

  • quite an essential talk DR Balduzzi, brilliant comprehensive analysis on muscle mass loss, metabolic rates and strategies to maintain and strengthen muscle after age 40.

  • Thanks for the post. You are so inspiring. Great pecs and arms and abs and legs and back and shoulders and nipples �� thanks. Congratulations ����

  • I’ve been weight lifting for around 13 years and I will say this, in my 20’s, building muscle happened with just about any weight lifting and diet method that I tried. Now that I’m in my 30’s, I can’t get away with just lifting and eating a lot of food. I’m sure it doesn’t help having had multiple bicep tendon and rotator cuff injuries that always seem to resurface no matter what I do…

  • Guys. lost a ton of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (do a google search). Thanks to it I’ve lost tons of weight. I shouldn’t even be talking about it cause I don’t want a lot of other guys out there running the same game but whatever. I’m just simply in a great mood today and so I’ll share the wealth haha.

  • Wow It’s amazing formula of build muscle. This is very very helpful and great idea of build a muscle. I like this very much. So I try this formula to build a muscle. Thanks for this information.

  • At 52, I have been doing the full body workout 3 times a week, I got rid of all lateral movements front raises etc. I stick to the basics I.e. squats, bench press all 3 variations, deadlift, shoulder press and toss in pullovers, lat pulldowns seated rows, shrugs curls, has worked awesome never the same workout twice and I do find I need 2-3 day recovery time between workouts

  • Another great video. I’d be interested in seeing a compound exercise that allows you to train biceps that isn’t a pull up. I’m still too heavy (100kg or so) to be able to do pull ups properly and I’d have to actually be at a gym to do one anyway (if I used a door jam bar I’d pull the house DOWN before I pulled myself UP). My biceps have always been one of my weakest areas and I’d love to focus on them a while. I have been doing a lot of isolation exercises on them, but recovery is taking longer and longer so I’ve had to give that a rest.

  • Hi Paul I’m a 5.11 185 lbs with low body fat 39 yrs old,and have found doing upper body one day,next day lower body,next day either off or cardio,and repeat that cycle,is a great way to train!Your videos are nice and informative,thanks!Hello from New Zealand

  • Got a question for you great video. I’m a father of 4 boys oldest 28, I’m 47 years old. The question is, is it possible to still build muscle after 40? Ive been told yes and no by so many I just really want to know if your just toning what you already have or if your actually building the muscle. This of course is without taking tetestorone shots just natural. I use to weight lift 4 years ago but lost interest and lifting was set aside, I’ve heard of muscle memory so perhaps I’m on the right track. Lately I’ve noticed my muscle tone getting soft and no longer defined, I’ve also been kind of tired and not so much into doing active things as I use to. I worked out only with compound exercises full-body, top bench 285 three reps, just looking for pure honest advise and just wanting to keep fit for years to come. Thanks in advance!

  • I turned 37 today and started working on a bulk push/pull/legs program last week. You are 100% right and I’m glad to see this. Adequate protein & calories from one ingredient foods, enough sleep, weekly progressive overload, and only compare you to you!!!

  • Im in better shape now at 40 than I have ever been, big thing is making sure you are upping your protein and keeping an eye on the lucine!

  • I always used to lift weight but fell off with married life. Started back about almost 2 years ago after turning 40 but wasn’t expecting to actually start gaining muscle! I keep it simple just like you said compound lifts overhead press. Rows and pushups. All I have are spinlock dumbells. When I started I was at 20 lbs, I’m now at 50 lb dumbells. Last thing, I avoid the dreaded plateau by alternating between dumbells, resistance bands and calisthenics.

  • Excellent explanation, I am only afraid due to muscle building i may grow more body weight which may not be good for old age people!!

  • This is another great video full of value, we should all take note of whats being said here and look after ourselves especially as we get older.

  • LOVE this video! You are so right about the amount of training needed to respond… Love your videos & will be contacting you on IG..ThankYou again Paul! Love&Light! Sheri Morgan

  • This so true I worked out but not serious as I was when I was younger. Now I’m 49 and have underline pre-diabetic and high cholesterol. I stopped looked in the mirror and did a complete 360. My wife tells me, you’re not in your 20s anymore.

  • Thanks for posting this, Paul I’m almost 46 and just starting to lift and eat properly on a consistent basis. I have a feeling I’m about to embark on an awesomely productive and healthy journey, after many years of not taking care of myself very well at all.

  • points you mentioned are superb and i’m in 40’s where the body shape is simmiler to your’s at same age. just want to know how you startered up with sets and the meals taken.

  • I have synovitis in left knee. What kind workout routine should I follow. I am 36. Mostly do full body workout 3 times a week. I will appreciate and follow your advise. Thanks

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Is it so hard to just train the same way every day, eat the same thing every day to just lose weight. Building phase Rest Cutting phase calorie deficit, go fuck yourself. I want to lose weight, I don’t give a shit about all this fucking lingo that every bodybuilder seems to have soaked in. Everyone is parroting it like an idiot. Every word requires you to look elsewhere for definition of the word. Then you realize they all mean the same anyway. I DON’T CARE ABOUT THOSE PSEUDO SCIENTIFIC TERMS. Just have it simple and doable, so I can after having finished my daily routine focus on what I enjoy doing(not necessarily eating).

  • Did you use steroids ever during this transformation, as i want to be clean and natural. Please be very honest as I am from medical profession

  • 1) Live again stop sedentary life

    2) Diet is 80% Training only 15%

    3) Align the diet according to your body type and other factors like metabolism age etc

    4) one month rest for every 3 months exercise.

    5) Supplements only 3%.

    6) Zym partner Bibasa basu or sunny Leone according to your wish.

    7)No smoking and One leggar beer once in a week or wine about 500 ml.

    8) TRT






  • Im 43, I was making good gains, my arms being my weakest body part. Covid 19 closed my gym weeks ago. I’ve already lost my arm gains and I’m feeling pretty depressed about it. Can’t believe how fast my arms went back where they were.

  • The other SCOOBY guy (scooby1961) claims in one of his vids that building muscle like he has (similar to Gert) takes MANY years and you will not really see results for a very long time. That was kind of demotivating and brutal for guys who are hoping for at least some visible gains. I think Scoobymuscle is the one to follow ����

  • I have to agree. I seem to work out smarter now in my 40s. I am hitting the muscles I want to hit. I think I also learned how to focus on the muscles more during my recovery.

  • So this guy at 50 looks like that and he dosent take some roids? I dont believe that! Im almost 43 and my endogenous testosterone is going lower and lower and if im taking a pause from workout my power and muscle tone goes down so fast. Aging sucks!

  • Words of wisdom! I turned 50 last week and have discussed this topic with my buddies and doctor, but hearing it from you has sold me. I’ve made more gains in the past 3 months (when i found your channel) than in the past year and truly appreciate your advice and knowledge. You da’ man!

  • I have a question. I’m almost 40, and looking to put on as much muscle mass as possible whilst staying natural. A friend of mine who is a personal trainer has recommended i do a 3 day workout, one pull day, one push day, and one legs day. My other friend who is also a PT, has recommended i do a 5 day workout. Day 1 shoulders, day 2 arms, day 3 legs, day 4 chest, day 5 back. I can’t seem to get a straight answer on this.

  • I think it’s sad that in today’s society people are made so insecure they keep obessing over their body even in their 40s, like teenagers. I wish society would value maturity like it did for thousands of years.

  • Great tips man! At 40 i was sitting on a beach feeling totaly crap looking at a 50 year old dud looking Loke a million dollars getting the looks from everybody (most men) i decided that that guy Gunnar be my blueprint. Now at 50 IAM in better shape then ever looking much more like 35 feeling like 20. Life is good and going to the beach is fantastic.

  • Hello could you please speak of how to get more testosterone.. My husband thinks I’m low. I really don’t know enough about it. Thank you:)

  • But look who their using for the thumbnail! Select an actual fat person who transformed not some college or highschool athlete who let themselves go and has minimal work to do.

  • Looking great buddy. I’m also 42 and only started training consistently 3 years ago. I too feel better now than I did in my 20’s. A big part of it being less alcohol, next to no processed foods and only eating fresh produce. Everything you say is the truth!

  • I remember a podcast with you and Lauren where you discussed various blood test services but cannot for the life of me find that episode. Seems like that info could be relevant to this video, can you link the web sites you two recommend and list which tests are most useful?

  • GaryWow! Thank you for your quick response much appreciated! And thaanks for your kind words. Honestly i dont have a plan i was just planning on seing more of your videos and kinda take from that and one inliked was the 5 best exercises. Trying to find a good deal on smith machine or squat rack to use shrug bar with also. What would you recommend? And how much cardio should i do? Or how do i get my cardio? I see some people recommend to just do weights.

  • Would you recommend Gironda’s 8×8 for a 40 y.o. lady who started at age 15? I feel like I’m stucked… The last 10 years I enjoyed powerlifting but now I feel I am tired and I need a different approach, 5 reps is to heavy, as you said, I don’t want any injuries to my knees or back.

  • Can totally relate to you paul.
    I lifted like crazy because I could recover quickly.
    Lifted way too heavy and I believe now, that I lifted with poor form on some lifts, especially deadlifts.
    Unfortunately, as a result, I have reoccurring injuries especially in the neck, shoulders and lower back.
    Which means training has changed. If I lift heavy, even though I am capable of lifting heavy, everytime I do, one of those injuries flare up.

  • Started working out at 16. I’m 74 now. I train 7 days a week in order to keep my strength and muscle mass. Started powerlifting three years ago. I fit in body building to keep all my muscles active. If I skip any numbers of days I loose strength and muscle like over night. I feel the older I get the more I have to workout, not less.

  • This video hit the spot. I’m 43, soon to be 44. Started a DUP style workout and hurt myself doing deadlifts… and not even a heavy weight! Gotta approach it differently, smarter, as you get older..

  • Im 50 years old this October 26. My question: Can you build muscle and lose weight at the same time? I am consuming 1700 to 1800 calories a day. Im 230 pounds and 5’11”. My goal weight is 185.

  • I am almost 50 now and I have been going to the gym for almost the last 25 years. Every time I go the gym I get reminded of the ageing process I am going through. Tendonitis, joint pains, back pain, loss of strength are just a few signs that life is not eternal. But I have always been able to motivate myself to keep on training and running as this is the only way to tell your body that the show is not over and there are still a number of years to come. During all these years I have been able to try different training programs. The most effective for me is a hybrid between full body / HIIT / split training. Here is an example:

    1. Full body circuit (no rest between the sets)
    =>Dumbell shoulder press
    =>Dumbell squats
    Do this circuit for 4-5 times. Its brutal, but it is so effective

    2. After the circuits I concentrate on one muscle groups per day together with either biceps of triceps
    Example of chest + Biceps
    =>Bench Press in superset with Cable Fly’s
    =>Inclined Dumbell Press in superset with Pull Overs
    =>Biceps Barbell Curl in superset with seated inclined Dumbell Bicep Curl
    =>Hammer Curls

    I am vegetarian but I eat dairy and I drink one beer a day. After my trainings (about 8 ‘o clock AM) I eat a small bowl of oats with some nuts. The rest of the day I do not eat until evening at about 7pm. This bowl of oats is like heaven to me… I have 0 fat and feel good. That is what we aim for in life.

  • Totally agree. I started working out at 12, now I’m 63. I find that I need to work out every day, hitting a body part I’m trying to improve 3 times per week, and two times just to maintain. Great video, right on!

  • I think when we get “older” it’s about recovery time. Listening to our bodies. We don’t recover as quickly as we did when we were in our 20’s. As you mentioned. When I was in my 20’s I didn’t have a clean diet or a proper diet which is the other half of it. Or more than half (some would say). There weren’t the resources we have today via YouTube by more experienced lifters or ex-Mr. Olympia winners giving free advice or Fitness models. And I wasn’t consistent. I was always training for my own fitness not competition. I’d get bored (back then) stop for months. Train again. Get bored. No consistency. No reason to then. I wasn’t focused hard as I am now on having a “good physique”. I’m in the best shape of my life. Lifting heavier than I could in my 20’s. But always “listening to my body”. Knowing when to not do that final Heavy set.

    When I was younger I simply didn’t have the knowledge I have now. Assumed the ONLY WAY to get big was lifting heavy. Not true. Danny Hester a recent Mr. 0 winner trains “light” as far as pro’s go. And he has one of the best physiques. Hence his win. No bloated belly. No ridiculous build (e.g. Rich Piana RIP).

  • Is it the same for over 50 (and female)? Appreciate the short videos packed with great information. A lot of videos out there are 15-30 mins, too long. Well, unless your doing a competition day vlog.

  • I’m almost 44 and first started using a gym at 18, slacked off down through the years after getting married and having children but just started lifting a couple of years ago and love it!! I am currently trying to target new muscles, thank you for posting this!

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • I quit drinking and hit the gym five days a week. Low carbs and fat,  I was in great shape after about 8 months.Its not rocket science.

  • Great video! I put most of my coaching clients on full body programs and the results tend to be better than with body part splits.

  • Agreed. I turn 48 in Nov! Love your YouTube content. Age comes wisdom and being mindful to injury prevention through recovery massage & stretching utilizing full range mobility during lifts. Thank you for your insight always & looking forward to bringing it in the 50’s.

  • Whatever you stated is basic science. But you never stated anything what got you there => TRT/Steroids.

    Your body composition could have only changed with ^^^. Please make a video on what stack of Roids how and when to take it. Also state the best supplements to take.

  • I agree. I’m better at 52 than 22! Part of that is my training age, part of that is learning my body and what works. If something seems like a great exercise but it doesn’t feel good to me I don’t do it. I have no ego. I’ve made more progress as I’m older and having 4 kids which is pretty cool. The moral of the story is don’t let age deter you and just know you can still progress!��

  • Hey Gert. Howzit. Long time no see. I was blown away when I saw your you tube channel and how good you are looking. I’m 41 now 42 later this year. You have given me the insperstion to start getting into shape. Apparently round is also a shape but I want to start building muscle and getting my 6 pack back. I no longer drink or smoke and have really been trying to better my health over all. I’m really glad I saw this video. Thank you.

  • If I could just stay injury free more often I would be in better shape than I am now and I’m in a lot better shape than anyone else I know at 61(several months ago I could still bang out 20 push-ups before my shoulder went awry on me.

  • Also 42 years old en father of 2 boys(2,5 and 4 years old) i used to train 5 days split but never gain any real weight… now i train 3 days full body
    And train smart… monday compound exercises and wednesday isolation exercises and Friday compound exercises…looking better than i my twenties..��

  • Paul, any plans on developing a workout program for 40 plus trainees? Such a program seems to be lacking in the marketplace, and I for one would definitely be interested…especially one from you, coach! Great vid.

  • Man, if you dyed your hair and beard black or shave it off, you would like you are 29 years old. Definately good to be natural, I see some of the steroids pro Bodybuilder and a lot of them look so worned out in their 40s

  • My problem is I can’t eat alot, probably not even 2,000 calories, I’m 44 178 pounds, 5 ft 10 skinny fat, I need to increase my protein intake, my shoulders are messed up so I have to be careful

  • thanks paul I am approaching 40 next year so this has been on my mind.. I have another question though about natural loss in muscle as we age, now does that ONLY happen without any weight training or does that happen even with weight training and something we need to fight off in the gym? Also I’ve heard protein needs are different for older individuals but am unclear on that too. THanks!

  • Ricky’s ab workout is vicious. I tried it and it takes a lot out of you. It doesn’t look like much.,,,,,, until you actually do it.

  • Great video! And as of late I have been hitting the 15-20 rep range. Jumped up 10lbs on DB bench in just 5 weeks. Is that good progression?

  • My buddy and I was just talking about this. I felt something I didn’t like with my bicep the other day and stopped. 5+ years ago I for sure would have say F it and pushed through and probably put myself out of commission. Older and (kinda) wiser FTW!

  • Coach, at 55, and a relative newb to the gym (haven’t worked out seriously for 25 years) how do I balance volume and a slower recovery time due to age?

  • Thanks for all the great content you put out Paul. Currently 44 and just started lifting a little over 2 yrs ago and I wish I could of felt this good in my 20s.

  • Thanks Paul, re increasing volume they sure didn’t teach me that in my personal training certification. Will be applying in my training starting today.

  • Totally understand but not all over 40s are ready for the care home… iv seen some people look more active over 40 than lads in ther 20s ��


  • I don’t know how this man is celinu this an arm day all they have done is zero real reps but of corse they are all on some kinds of drugs

  • It’s 60% Genetic folks. Some folks body responds better to things most of us do everyday and get different results. It’s dumb to ask how do u stay ripped like that.

  • 41 y/o doing the p,p,l rest, p,p,l. I would say I’m in the intermediate phase and I do an hour in the gym. Here’s the problem. I’m about to get really busy and am going to reduce my training to Monday Wednesday friday. What can I do to not lose my gains

  • Thank you this was very beneficial specially since I’m hitting my mid-forties!! Have a wonderful wknd with your family!!����������

  • We here in Cleveland inspired by the work you put in with calisthenics.. the playgrounds are lit up with people working out.God bless u bam..let’s get dat health money..salute����

  • I been in and out of hospitals last 7 years. I really want to know excercises and rep range and how much calories should I be eating.

  • “I recommend you lift weights and track your diet for at least a decade.”
    Dang… I thought you might say that. Any recommendations that might work a little faster?

  • I’m on about a tdee of 2600 calories a day, eating about 2000 calories a day, hiit twice a week and weights three times a week and my weight never alters, any ideas why?

  • I love your justification for it being easier. as a 40 something myself, its also the same. When you work out and you are young, you want to reap the benifits of those gains. When you are older, the benefits are the gains.

  • Paul I called the NAMSCERT phone number to get some questions answered before I enroll. Still waiting for my call back after 4 days.

  • I’m 55 and really just starting. This made me think about when I was using lighter weights, I was seeing a level of hardness developing. When I started increasing the lifted weight, I began getting more injuries and much less motivated. Thanks for the reminder that it’s a marathon not a sprint.

  • Thanks for posting this Paul. I’m 42 and just getting back into the gym after a few years away so I had to face facts and accept I’m starting at zero again. I am a huge admirer of your work so this video was perfect timing. Keep up your awesome work.

  • I’m 30 year women and I started lifting weights to build my lower body but sometimes I notice pain in my knees and I’m afraid if lifting weights have side effects on the long run I don’t want to have knees problems when I’m older

  • Your advice is very well taken by this 56-year-old. I started off in August 2018 during five sets of five. Injured my quad muscle doing squats and took a little time off doing legs. Swapped to a bro split since December 2018 And have done very well. Thanks for sharing Paul, especially pictures of your son. I am a granddad and enjoy seeing other families

  • Hi Paul, another informative video. I only started lifting 2 years ago when I was 42. It might be due to my age or time lifting, but I find I cant really hit a bodypart more than once in 5 days without it being less of a workout. Should I try more volume in the single session? typically its 4 sets of 6-8 reps. You think going lighter and doing 15 to 20 in the same session maybe at the end would help.
    I am super happy with my progress but I am limited due to other commitments to 3 times a week in the gym, so for me only push pull legs seems to fit.
    Keep up the content! Thanks

  • Great content as always! I’d be interested in seeing a companion video and program for woman over 40 just starting out. Thanks Paul!