What is muscle mass?
Muscle mass is the portion of your body weight made up of muscle tissue. It includes all of the muscles in your body, including those in your arms, legs, and trunk.
How much muscle mass do you have?
The amount of muscle mass you have depends on various factors, including your age, sex, and genetics. Men generally have more muscle mass than women, and older adults have less muscle mass than younger adults.
What happens to muscle mass as you age?
From 25 to 65, the average person loses about 30% of their muscle mass. This loss of muscle mass is called sarcopenia. Sarcopenia can lead to frailty and a loss of strength.
Understanding Sarcopenia
As we age, we all experience some degree of muscle loss, a normal part of the aging process known as sarcopenia. Sarcopenia can begin as early as your 30s and becomes increasingly common with age. By reaching your 60s, you may have lost up to one-third of your muscle mass.
While sarcopenia is a natural part of aging, there are things you can do to slow down the muscle loss process and preserve your muscle mass as you age. Strength training is the most effective way to combat sarcopenia and maintain muscle mass as you age.
The Benefits of Strength Training
In addition to helping offset the effects of sarcopenia, strength training offers many other benefits as you age. These benefits include:
- Improved bone density
- Reduced risk of falls and fractures
- Increased mobility
- Improved balance
- Reduced pain from conditions like arthritis
- Improved mental health
How to Get Started With Strength Training
If you’re new to strength training, it’s important to start slowly and gradually increasing the intensity of your workouts over time. There are several ways to get started with strength training, including joining a gym, working with a personal trainer, or using at-home workout programs.
If you’re interested in strength training but aren’t sure where to start, consider meeting with a certified personal trainer. A personal trainer can help you design a workout program tailored to your individual needs and goals.
How can you prevent sarcopenia?
There are a few things you can do to prevent or slow the loss of muscle mass as you age:
- Engage in regular physical activity to maintain muscle mass and prevent its decline.
- Eat a healthy diet that includes enough protein. Protein is essential for maintaining muscle mass.
- Do strength-training exercises at least two times per week. Strength training helps to build and maintain muscle mass.
Final Thoughts
Sarcopenia is a natural part of aging, but there are things you can do to slow down the muscle loss process. Strength training is the most effective way to combat sarcopenia and maintain muscle mass as you age.
The Final Answer
Yes, it is possible to build muscle after the age of 40. However, it may take more time and effort than you did when you were younger. Additionally, your muscles may not grow as large as they did when you were younger.
If you want to build muscle after age 40, it is important to engage in regular physical activity and eat a healthy diet that includes enough protein. Strength-training exercises are also essential for building and maintaining muscle mass. With dedication and effort, you can still build muscle even after 40!
Does Steroid Help?
Steroids can help build muscle mass, but they come with risks and side effects. Some of the potential risks and side effects associated with steroid use include:
- liver damage
- high blood pressure
- heart problems
- kidney damage
- acne
- mood swings
- aggression
Because of the potential risks and side effects, speaking with a doctor before you buy steroids is important. Steroids should only be used under the supervision of a medical professional.
Doing strength training can help maintain muscle mass as we age.
Building muscle after age 40 may take more time and effort than when we were younger, but it is still possible with dedication and a healthy lifestyle.
Try using a higher volume or intensity training program to stimulate muscle growth. Eat a nutritious diet that supports your workout goals, and get enough rest to recover properly from your workouts. Talk to a doctor or certified personal trainer if you have any concerns about how your age may affect your muscle-building ability.