Do you need to train more to earn muscles after 40?

The search for a healthy body is not old and many people wonder if from the age of 40 it is necessary to intensify training to maintain or increase muscle mass.

It must be understood that, after 40 years, the approach to muscle mass training must be more intelligent and more strategic, not necessarily cumbersome. Over the years, our body undergoes some physiological changes that directly influence the ability to build and maintain muscle mass.

“Our body begins to have a natural muscle loss, which we call Sarcopenia, therefore hormonal levels tend to decrease as testosterone, GH, the recovery between training is slower”, explains the personal trainer Marcelo Donice.

The expert emphasizes that sleep quality can start worsening after this age and all this affects muscle mass gain. “For those who, after 40 years, want to earn muscles, I recommend the quality of sleep, the quality of training, the periodization of the training and better organize your workouts. The progressive overload, that exercise that you have made four series of 10 with a load, start to be light. It must have an increase in that load for you to have a progression, this will help you with the gain of muscle mass”.

Regulating the intensity of training, but always respecting the limits is fundamental. “It’s not just training more time or training with more volume. You can get your body smart in an intelligent way,” he adds.

Even proper nutrition, also strategies such as the week of overload and the week of rest are important. “I believe that training with more intelligence is also a very important thing for those over 40 years of age to not have risks of injuries. I would also consider medical assessments. These hormonal strategies, if necessary, are also important. It is not necessary to train more time or make more volume, you have to train more intelligently and certainly intelligently and certainly training in a more intelligent way and to train in an intelligent way and certainly to train in an intelligent way in an intelligent way. And to train in an intelligent way and certainly to train more intelligently.

What hinders muscle mass after 40?

Sarcopenia: It is the progressive loss of muscle mass, strength and function that occurs naturally with aging. From the age of 30, we have started to lose about 3% to 8% of our muscle mass for decade and this process accelerates after 60.

Hormonal decline: The levels of testosterone and growth hormone (GH) tend to decrease, which can affect protein synthesis and muscle recovery.

Slower recovery: The body tends to take longer to recover from an intense training, which requires more careful planning of rest.

More risk of injury: The elasticity of the tissues can decrease, making the joints and muscles more susceptible to lesions.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.