{"id":23151,"date":"2024-05-17T01:00:51","date_gmt":"2024-05-17T01:00:51","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=23151"},"modified":"2024-12-02T01:10:25","modified_gmt":"2024-12-02T01:10:25","slug":"building-muscle-after-40","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/building-muscle-after-40\/","title":{"rendered":"Building Muscle After 40: The Definitive Guide For Men"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:0.5em\">A<\/span><\/span>s men reach their 40s and beyond, maintaining optimal health becomes increasingly important. One key aspect often overlooked is the importance of building muscle after 40.<\/p>\n<p>Contrary to popular belief, age is not a barrier to achieving a stronger and more muscular physique. In fact, focusing on building muscle after 40 can provide numerous benefits for men.<\/p>\n<p><span style=\"background-color: #ffff00;\"><strong>Performing regular muscle-building workouts helps counteract age-related muscle loss, improves bone density, boosts testosterone levels, and enhances your overall health, vitality, and quality of life!<\/strong><\/span><\/p>\n<p>The benefits extend beyond physical strength to include enhanced metabolic rate, cardiovascular health, mental well-being, and body image. By incorporating strength training into their lives, men can unlock their potential and enjoy a healthier and more fulfilling life after 40.<\/p>\n<p>OK, that's all well and good, but HOW do you do it?<\/p>\n<p><strong>This blog is our definitive guide to building muscle after 40. In it, you'll learn all about:<\/strong><\/p>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<span style=\"text-decoration: underline;\"><b>Why building muscle is so important for men over 40.<\/b><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<span style=\"text-decoration: underline;\"><b>The benefits of building muscle after 40.<\/b><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<span style=\"text-decoration: underline;\"><b>How to set muscle-building goals.<\/b><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<span style=\"text-decoration: underline;\"><b>A full, week-long muscle-building workout plan.<\/b><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<span style=\"text-decoration: underline;\"><b>The importance of proper nutrition to muscle-building.<\/b><\/span><br \/>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/44.png);\">\n<span style=\"text-decoration: underline;\"><b>And more!<\/b><\/span><br \/>\n<\/li><\/ul>\n<p>Ready to finally achieve the body you've always wanted (or used to have)? Take some time to digest this article, then get started today!<\/p>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\">\n<h3>Welcome To The Fit Father Project &#8211; Your New Nutrition and Workout Resource!<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-35530 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-300x300.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-1024x1024.jpg 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-150x150.jpg 150w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-768x768.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-600x600.jpg 600w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-1536x1536.jpg 1536w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider-752x752.jpg 752w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/Nick-Snider.jpg 1600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our <a href=\"https:\/\/store.fitfatherproject.com\/collections\/products\/products\/fit-father-30x-program-special?utm_source=blog-post&utm_medium=text-link&utm_term=building-muscle-after-40&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Fit Father 30X (FF30X) Program<\/a>.<\/p>\n<p>This article will teach you everything you need to know about building muscle after 40, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.<\/p>\n<p>Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family \u2014 without any unnecessary complications.<\/p>\n<p>Sound good? Good. Let's dive in!<br \/>\n<\/div><\/div>\n<h2>Why Building Muscle Matters for Men Over 40<\/h2>\n<p><strong>Sarcopenia<\/strong>, the age-related loss of muscle mass, begins around the age of 30 and accelerates after 40. <strong>By engaging in regular strength training, men over 40 can combat this muscle loss and preserve their strength and functionality.<\/strong> Building muscle helps maintain a higher metabolic rate, enhances physical performance, and reduces the risk of injuries and frailty associated with aging.<\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-26929 size-full\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/04\/full-body-muscle-264x350-1.jpg\" alt=\"\" width=\"264\" height=\"350\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/04\/full-body-muscle-264x350-1.jpg 264w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/04\/full-body-muscle-264x350-1-226x300.jpg 226w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><\/p>\n<p><strong>Testosterone<\/strong>, a crucial hormone for muscle growth and maintenance, naturally declines as men age. <strong>Building muscle through strength training has been shown to stimulate testosterone production<\/strong>, leading to improved muscle growth, increased strength, and enhanced overall well-being. It can also aid in maintaining healthy body weight and promoting better body composition.<\/p>\n<p><strong>Osteoporosis<\/strong>, a condition characterized by weakened bones, affects both men and women, with men experiencing a higher risk after 40. <strong>Strength training stimulates bone remodeling, increasing bone density and reducing the risk of fractures.<\/strong> Building muscle not only strengthens the muscles themselves but also supports the skeletal system, promoting overall bone health and longevity.<\/p>\n<p>Finally, with age, men become more susceptible to <strong>insulin resistance and metabolic disorders such as type 2 diabetes<\/strong>. Engaging in regular strength training increases insulin sensitivity, allowing the body to effectively utilize glucose and maintain stable blood sugar levels. <strong>Building muscle after 40 can help manage weight, improve overall body composition, and reduce the risk of developing chronic diseases.<\/strong><\/p>\n<p style=\"text-align: center;\"><em>Check out this video to learn why \u2014 and how \u2014 to build muscle after 40!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/R-LGUfxB_sk?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>The Benefits of Building Muscle After 40<\/h2>\n<p>Building muscle improves muscular strength, allowing men to perform daily tasks with ease and reducing the risk of injuries. It <strong>enhances mobility, flexibility, and stability<\/strong>, enabling individuals to maintain an active lifestyle and engage in activities they enjoy.<\/p>\n<p>Muscle is metabolically active tissue, meaning it burns calories even at rest. <strong>By increasing muscle mass, men can elevate their resting metabolic rate<\/strong>, facilitating weight management and potentially reducing the risk of obesity and its associated health complications.<\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-22289 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/flexing-300x214.png\" alt=\"\" width=\"300\" height=\"214\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/flexing-300x214.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/flexing.png 350w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Regular strength training can positively impact cardiovascular health markers, including blood pressure, cholesterol levels, and heart function. <strong>Building muscle after 40 promotes a healthy heart and reduces the risk of cardiovascular diseases<\/strong>, such as heart attacks and strokes.<\/p>\n<p>Physical exercise, including muscle-building activities, has a profound impact on mental well-being. <strong>Engaging in regular resistance training helps reduce stress, anxiety, and symptoms of depression.<\/strong> Additionally, studies have shown that exercise promotes cognitive function, memory, and overall brain health, which can be particularly important as men age.<\/p>\n<p>Building muscle after 40 can enhance self-esteem and body image. <strong>Achieving personal fitness goals and witnessing physical transformation boosts confidence, leading to improved mental and emotional well-being.<\/strong> Feeling strong and fit positively influences other areas of life, including personal relationships and professional success.<\/p>\n<p style=\"text-align: center;\"><em>If you're going to build muscle, you've got to do it right! Here are the five most common muscle-building mistakes made by men over 40!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/w6ZHAV3_9bg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Setting Muscle-Building Goals<\/h2>\n<p>Before you begin a muscle-building workout routine, set goals. Your individualized goals might include:<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-23311 alignright\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-20949963-s-2015.jpg\" alt=\"muscle building workout plan\" width=\"350\" height=\"213\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-20949963-s-2015.jpg 500w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-20949963-s-2015-300x182.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/strong><\/p>\n<ul>\n<li><strong>Weight loss plus muscle gains<\/strong><\/li>\n<li><strong>Total body muscle gains<\/strong><\/li>\n<li><strong>A leaner body\/fat loss<\/strong><\/li>\n<li><strong>Weight gain<\/strong><\/li>\n<li><strong>Bigger arms<\/strong><\/li>\n<li><strong>Bigger legs<\/strong><\/li>\n<li><strong>A smaller waistline<\/strong><\/li>\n<li><strong>Lower blood pressure<\/strong><\/li>\n<li><strong>Reduced cholesterol<\/strong><\/li>\n<li><strong>Better blood sugar control<\/strong><\/li>\n<\/ul>\n<p>Set goals that are attainable and measurable, and choose a timeline needed to meet each goal. If you desire weight loss, aim to lose <strong><u>1 to 2 pounds per week<\/u><\/strong> until you reach your goal weight. If muscle gain is your goal, try to gain <strong><u>1\/2 to 1 pound<\/u><\/strong> of lean mass weekly.<\/p>\n<p>When you desire muscle growth, the American College of Sports Medicine (ACSM) recommends the following sets and reps schedule:<\/p>\n<ul>\n<li>1 to 3 sets of 8 to 12 reps for beginners and intermediate-level athletes<\/li>\n<li>3 to 6 sets of 1 to 12 reps for more advanced athletes<\/li>\n<\/ul>\n<p><strong>As a rule, aim to complete at least 3 sets of 6 to 12 reps (choose lower reps if you\u2019re lifting heavier weights), and work all major muscle groups at least one to two times weekly.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"paper-wrap-ads muscle_building_exercises\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=building-muscle-after-40&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/muscle_building_excise_v2.png\" alt=\"best exercise for men 40+\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=building-muscle-after-40&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>What Are The 5 Best Muscle Building Exercises For Men 40+?<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=building-muscle-after-40&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/muscle_building_excise_v2.png\" alt=\"best exercise for men 40+\"\/><\/a><\/div><h5>The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints\u2026<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=building-muscle-after-40&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Discover the 5 best exercises here. Download your Free \u201c5 Best Muscle Builders Video For Guys 40+&nbsp;\u00bb<\/a><\/div><\/div><\/div><\/span><\/p>\n<h2>Sample Routine for Building Muscle After 40<\/h2>\n<p>Building muscle mass for men over 40 isn\u2019t as complicated as it may seem and doesn\u2019t take up hours of your time. Simply eat healthy foods and complete at least 30 minutes of strength training most days of the week.<\/p>\n<p>A sample muscle-building workout routine for men includes the following:<\/p>\n<h3><span style=\"color: #000000;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-21264\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/calendar.png\" alt=\"calendar with days marked strength training for weight loss\" width=\"350\" height=\"250\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/calendar.png 350w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/calendar-300x214.png 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Monday<span style=\"color: #000000;\">:<\/span><\/strong> <span style=\"text-decoration: underline;\">Lower Body\/Back Workout<\/span><\/span><\/h3>\n<p><strong>1.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=vRKDvt695pg\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Deadlifts<\/a>:<\/strong> 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Bend down to pick up your barbell. Keep your arms straight and slowly move into a standing position by bending at your waist, and repeat.<\/p>\n<p><strong>2.\u00a0<\/strong><strong><a href=\"https:\/\/youtu.be\/0ect9ETE6t0\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Front Squats<\/a>:<\/strong> 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Place the barbell near your chest in front of your body instead of behind your neck. Slowly squat down until your thighs are about parallel with the floor, and stand back up to complete the squat.<\/p>\n<p><strong>3. <a href=\"https:\/\/youtu.be\/-_270H-3Wrc\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Lunges<\/a>:<\/strong> 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Rest your barbell on your shoulders behind your neck. Lunge forward with your right leg until your left knee almost touches the ground. Get back into a standing position, lunge forward with your left leg, and alternate legs.<\/p>\n<p><strong>4.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=YcK7pyFXmWk\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Rows<\/a><a href=\"https:\/\/www.youtube.com\/watch?v=YcK7pyFXmWk\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-23312\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-40259443-s-2015.jpg\" alt=\"barbell weight set muscle building workout routine\" width=\"350\" height=\"232\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-40259443-s-2015.jpg 500w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-40259443-s-2015-300x199.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/a>:<\/strong> 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Bend over slightly and hold your barbell out in front of your body. Slowly bring the barbell up toward your belly button and back down. Repeat the exercise.<\/p>\n<p><strong>5.<\/strong>\u00a0<strong><a href=\"https:\/\/www.youtube.com\/watch?v=xyEC-L_r0Dk\" target=\"_blank\" rel=\"noopener noreferrer\">Rear Deltoid Flys<\/a>: <\/strong>3 to 5 sets of 6 to 12 reps<\/p>\n<p>Grab some dumbbells. Bend over until your back is about parallel with the floor. Your arms should hang down toward the floor. Stay in a bent-over position, and slowly lift your arms up and away from each other until they are parallel to the floor. Lower your arms back down and repeat.<\/p>\n<p><strong>6. Barbell Calf Raises<\/strong>: 3 to 5 sets of 15 to 20 reps<\/p>\n<p>Rest your barbell behind your neck on your shoulders, and slowly lift your body up and back down using your calf muscles. You can also try these <a href=\"https:\/\/www.youtube.com\/watch?v=DlcI-MK6jAA&t=20s\" target=\"_blank\" rel=\"noopener\">one-leg calf raises<\/a>.<\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Optional Cardiovascular Exercise to Burn Fat (20 minutes):<\/strong> cycling, walking uphill, rowing, stair climbing, jogging, <strong><u>OR<\/u><\/strong> cardio circuits between muscle-building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc., between each set.<\/div><\/div><\/span><\/p>\n<p style=\"text-align: center;\"><em>Build your lower body with this at-home lower-body strength workout. All it takes is 30 minutes!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/iJoTidiVit0?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><span style=\"color: #000000;\"><strong>Tuesday<\/strong>: <span style=\"text-decoration: underline;\">Chest\/Ab Workout<\/span><\/span><\/h3>\n<p><strong>1.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=t1iaVBMItPo\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell Chest Press<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-23313\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-27923195-m-2015.jpg\" alt=\"man with abs muscle building workout routine\" width=\"350\" height=\"484\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-27923195-m-2015.jpg 722w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-27923195-m-2015-217x300.jpg 217w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Hold dumbbells and lie flat on your back on a weight bench. Keep your weights near your chest, and slowly lift the dumbbells up toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.<\/p>\n<p><strong>2. <a href=\"https:\/\/www.youtube.com\/watch?v=VDU5bzE2qOE&t=3s\" target=\"_blank\" rel=\"noopener\">Dumbbell Incline Chest Press<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Change your weight bench to a seated inclined bench. While in an inclined position, complete the same motion you did with a traditional dumbbell press. Hold dumbbells at your chest and slowly lift them toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.<\/p>\n<p><strong>3.<\/strong>\u00a0<strong><a href=\"https:\/\/youtu.be\/Cm7QUWIUMNw\" target=\"_blank\" rel=\"noopener noreferrer\">Push-Ups<\/a><\/strong>: 3 to 5 sets of 15 to 20 reps<\/p>\n<p>Get into a plank position. Slowly lower your body down until your face almost touches the floor, and push back up into a plank position.<\/p>\n<p>Alternate between <strong><u>wide grip<\/u><\/strong> and <strong><u>close grip<\/u><\/strong> push-ups to change things up a bit. When you become more advanced, try plyo push-ups by clapping your hands together in the air at the height of each push-up.<\/p>\n<p><strong>4. Dumbbell Flys<\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Lie flat on your back on a weight bench. Extend your arms out on each side of your body so they are perpendicular to the rest of your body (form a \u201cT\u201d shape). Keep your arms straight and bring the dumbbells up toward the ceiling until they almost touch. Lower the weights back down and repeat.<\/p>\n<p><strong>5.\u00a0<\/strong><strong><a href=\"https:\/\/youtu.be\/oSNHVD0zT3Q\" target=\"_blank\" rel=\"noopener noreferrer\">Body Saw Planks<\/a><\/strong>: 30 to 60 seconds<\/p>\n<p>Get into a plank position and slowly move your body forward and backward in a saw-like motion.<\/p>\n<p><strong>6.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=0tzBVqiDwSs\" target=\"_blank\" rel=\"noopener noreferrer\">Lying Leg Raises<\/a><\/strong>: 30 to 60 seconds<\/p>\n<p>Use a weight bench or lie flat on the floor. Lift your legs up to a 90-degree angle from the floor. Slowly lower your legs down until they almost touch the floor (or until they are slightly lower than your weight bench). Repeat this up-and-down motion continuously.<\/p>\n<p><strong>7.\u00a0<\/strong><strong><a href=\"https:\/\/youtu.be\/ZhiCSdOVJp0\" target=\"_blank\" rel=\"noopener noreferrer\">Mountain Climbers<\/a><\/strong>: 30 to 60 seconds<\/p>\n<p>Get into a plank position once again. Bring each knee forward, one at a time, toward your elbows in a quick motion.<\/p>\n<p><strong>8. Shoulder Touch Planks<\/strong>: 30 to 60 seconds<\/p>\n<p>Remain in a plank position and touch your left shoulder with your right hand. Then touch your right shoulder with your left hand and repeat.<\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Optional Cardiovascular Exercise to Burn Fat (20 minutes):<\/strong> cycling, walking uphill, rowing, stair climbing, jogging, <strong><u>OR<\/u><\/strong> cardio circuits between muscle-building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc., between each set.<\/div><\/div><\/span><\/p>\n<p style=\"text-align: center;\"><em>Check out this complete dumbbell chest routine!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/4DmEJ1OBs1M?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><span style=\"color: #000000;\"><strong>Wednesday<\/strong>: Cardio, HIIT, Plyometrics, (<strong>OR REST<\/strong>)<\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-22901\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/09\/adventure-athlete-athletic-235922.jpg\" alt=\"muscle building workout plan\" width=\"350\" height=\"232\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/09\/adventure-athlete-athletic-235922.jpg 350w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/09\/adventure-athlete-athletic-235922-300x199.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Choose a continuous cardiovascular exercise, high-intensity interval training (<a href=\"https:\/\/www.fitfatherproject.com\/best-hiit-workout\/?utm_source=blog-post&utm_medium=text-link&utm_term=building-muscle-after-40&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT<\/a>), or a <a href=\"https:\/\/www.youtube.com\/watch?v=c4-MTQp8Q08\" target=\"_blank\" rel=\"noopener noreferrer\">plyometrics circuit<\/a> to burn excess fat. Add an <a href=\"https:\/\/www.youtube.com\/watch?v=NQ7acF4o5pM&t=8s\" target=\"_blank\" rel=\"noopener noreferrer\">ab workout<\/a> of your choice as well.<\/p>\n<p>You can choose yoga or Pilates instead if you prefer, or a <strong>rest day<\/strong> if you\u2019re tight on time or just beginning a new muscle-building workout routine.<\/p>\n<p style=\"text-align: center;\"><em>This HIIT bodyweight workout for fat loss can be done from inside your home with NO equipment!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/0WENSM4T5WM?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><span style=\"color: #000000;\"><strong>Thursday<\/strong>: Lower Body\/Shoulder Workout<\/span><\/h3>\n<p><strong>1.\u00a0<\/strong><strong><a href=\"https:\/\/www.fitfatherproject.com\/step-ups\/\" target=\"_blank\" rel=\"noopener noreferrer\">Step-Ups<\/a><\/strong>: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps for each leg<\/p>\n<p>Hold dumbbell weights or use your own body weight as resistance. Step up onto a plyometrics box or bench, and step back down. Repeat with the same leg, or choose alternating step-ups.<\/p>\n<p><strong>2.\u00a0<\/strong><strong><a href=\"https:\/\/youtu.be\/tZjZxrAeVjg\" target=\"_blank\" rel=\"noopener noreferrer\">Jump Squats<\/a>:<\/strong> 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Use your own body weight or hold dumbbells as resistance. At the height of each squat, jump up into the air and return to a squat position. Complete wide stance or narrow stance squat jumps (or alternate between the two).<\/p>\n<p><strong>3. Squat to Press<\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Hold dumbbells near your shoulders and squat down until your thighs are about parallel with the floor. Stand back up and at the height of each squat, complete a <a href=\"https:\/\/youtu.be\/oaQEq2PY7n8\" target=\"_blank\" rel=\"noopener noreferrer\">dumbbell shoulder press<\/a> and repeat.<\/p>\n<p><strong>4.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=QkCTUKrOWJM\" target=\"_blank\" rel=\"noopener noreferrer\">Kettle Bell Swings<\/a><\/strong>: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Hold a kettlebell with your arms hanging down in front of you, and slightly squat down. When you stand back up, keep your arms straight and swing the kettlebell toward the ceiling as fast as you can and repeat. Squat down further to really make your legs and glutes burn.<\/p>\n<p><strong>5. <a href=\"https:\/\/www.youtube.com\/watch?v=aJt5KmQg-_o\" target=\"_blank\" rel=\"noopener\">Dumbbell Lateral Raises<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Stand up straight with your arms down at your sides. Keep your arms straight and lift them out away from each other (away from your midsection) until your arms are parallel with the floor (and form a \u201cT\u201d shape with the rest of your body) and repeat. To change things up, bend over slightly instead of standing up straight while doing lateral raises.<\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Optional Cardiovascular Exercise to Burn Fat (20 minutes):<\/strong> cycling, walking uphill, rowing, stair climbing, jogging, <strong><u>OR<\/u><\/strong> cardio circuits between muscle-building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc., between each set.<\/div><\/div><\/span><\/p>\n<p style=\"text-align: center;\"><em>Discover the 10 best shoulder exercises for men!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/m24v76Mgjw8?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><span style=\"color: #000000;\"><strong>Friday<\/strong>: <span style=\"text-decoration: underline;\"><strong>Arm\/Abs Workout<\/strong><\/span><\/span><\/h3>\n<p><strong>1. <a href=\"https:\/\/www.youtube.com\/watch?v=llqu4IFYSQw\" target=\"_blank\" rel=\"noopener\">Standing Barbell Curls<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Stand up and keep your elbows close to your body. Slowly lift a barbell up toward your shoulders using your biceps and repeat. If you don\u2019t have a barbell, try <a href=\"https:\/\/youtu.be\/XE_pHwbst04\" target=\"_blank\" rel=\"noopener noreferrer\">dumbbell biceps curls<\/a> instead.<\/p>\n<p><strong>2.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=5FAuyZuvJFg\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell Hammer Curls<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps for each arm<\/p>\n<p>While standing, slowly curl dumbbells up and across your body using your biceps and repeat.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-23218\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-22038429-s-2015.jpg\" alt=\"muscled male model muscle building workout plan\" width=\"350\" height=\"232\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-22038429-s-2015.jpg 500w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-22038429-s-2015-300x199.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><strong>3. <a href=\"https:\/\/youtu.be\/IrvvfLDyr7k\" target=\"_blank\" rel=\"noopener noreferrer\">Medicine Ball Triceps Push-ups<\/a><\/strong>: 3 to 5 sets of 15 to 20 reps<\/p>\n<p>Place your hands on a medicine ball and complete push-ups, focusing on your triceps.<\/p>\n<p><strong>4. <a href=\"https:\/\/www.youtube.com\/watch?v=bxPoVw8_khE\" target=\"_blank\" rel=\"noopener\">Dumbbell Triceps Kickbacks<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Begin in a standing position. Bend over until your back is about parallel with the floor. Keep your upper arms in line with your back, and don\u2019t move them. Using your triceps, slowly lift your weights up toward the ceiling until your forearms are in line with your upper arms, and repeat.<\/p>\n<p><strong>5.\u00a0<\/strong><strong><a href=\"https:\/\/youtu.be\/muTfQlepBHI\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Triceps Extensions<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps for each arm<\/p>\n<p>Sit on a weight bench or stand up. Extend your arm to lift a dumbbell above your head. Slowly lower the weight down behind your head as low as you can and repeat the exercise.<\/p>\n<p><strong>6.\u00a0<\/strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=ItLKDvhO8RU\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell Skull Crushers<\/a><\/strong>: 3 to 5 sets of 6 to 12 reps<\/p>\n<p>Use a weight bench and dumbbells during this exercise. Using your triceps, lift your weights overhead simultaneously. Slowly lower the weights down to your ears and repeat.<\/p>\n<p><strong>7. Exercise Ball Leg Raises<\/strong>: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps<\/p>\n<p>Instead of doing traditional <a href=\"https:\/\/www.youtube.com\/watch?v=0tzBVqiDwSs\" target=\"_blank\" rel=\"noopener noreferrer\">leg raises<\/a> on a weight bench or the floor, place an exercise ball between your knees while completing each leg raise.<\/p>\n<p><strong>8. Plank Jacks<\/strong>: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps<\/p>\n<p>Get into a plank position. Keep your legs straight and spread your feet apart and back together continuously. If you\u2019re more advanced, spread your hands apart and back together at the same time.<\/p>\n<p><strong>9.\u00a0<\/strong><strong><a href=\"https:\/\/youtu.be\/qeqofno2lSM\" target=\"_blank\" rel=\"noopener noreferrer\">Ab Wheel Exercises<\/a><\/strong>: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps<\/p>\n<p>Complete abdominal exercises using an ab wheel, or simply do traditional sit-ups if you don\u2019t have an ab wheel handy.<\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Optional Cardiovascular Exercise to Burn Fat (20 minutes):<\/strong> cycling, walking uphill, rowing, stair climbing, jogging, <strong><u>OR<\/u><\/strong> cardio circuits between muscle-building sets. Choose jumping jacks, rope jumps, burpees, jogging in place, etc., between each set.<\/div><\/div><\/span><\/p>\n<p style=\"text-align: center;\"><em>Try these arm workouts for mass to grow your triceps and biceps!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/hcAgUcQ7iUk?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><span style=\"color: #000000;\"><strong>Saturday<\/strong>: <span style=\"text-decoration: underline;\">Cardio, HIIT, or Plyometrics<\/span><\/span><\/h3>\n<p>Complete continuous cardio, <a href=\"https:\/\/www.fitfatherproject.com\/best-hiit-workout\/?utm_source=blog-post&utm_medium=text-link&utm_term=building-muscle-after-40&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT<\/a>, or a <a href=\"https:\/\/www.youtube.com\/watch?v=c4-MTQp8Q08\" target=\"_blank\" rel=\"noopener noreferrer\">plyometrics workout<\/a>. Add <a href=\"https:\/\/www.youtube.com\/watch?v=gCiX73VjK_I\" target=\"_blank\" rel=\"noopener noreferrer\">ab exercises<\/a> of your choice.<\/p>\n<h3><span style=\"color: #000000;\"><strong>Sunday<\/strong>: <span style=\"text-decoration: underline;\"><strong>REST<\/strong> or complete low-intensity cardio<\/span> (yard work, walking, etc.)<\/span><\/h3>\n<p style=\"text-align: center;\"><em>Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/fx7qA7ulwnE?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Don\u2019t Forget a Healthy Diet!<\/h2>\n<p>What you eat is just as important as which muscle-building workout routine you choose.<\/p>\n<p>If weight gain is your goal, aim to eat <strong><u>300 to 500 extra calories<\/u><\/strong> each day. If you desire weight loss, eat about <strong><u>500 to 750 fewer calories<\/u><\/strong> than your usual intake.<\/p>\n<p>Regardless of your body weight goals, when completing a muscle-building workout routine, aim to:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-21206 alignright\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/healthy-food.png\" alt=\"healthyplate of food muscle building workout routine\" width=\"350\" height=\"250\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/healthy-food.png 350w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/04\/healthy-food-300x214.png 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<ul>\n<li>Eat often (every few hours or so)<\/li>\n<li>Eat about <strong><u>1 gram of protein<\/u><\/strong> for each pound of your body weight<\/li>\n<li>Fill half your plate with fruits and veggies<\/li>\n<li>Fill half your plate with proteins and fiber-rich starches<\/li>\n<li>Drink about <strong>16 cups<\/strong> of water daily<\/li>\n<li>Sleep at least <strong><u>7 hours<\/u><\/strong> each night.<\/li>\n<\/ul>\n<p>Healthy sources of protein, carbs, and fat to choose from include:<\/p>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Proteins<\/strong><\/span>: protein shakes, lean meats, fish, poultry, seafood, eggs, tofu, low-fat dairy foods (non-fat Greek yogurt or low-fat cottage cheese, for example), nuts, and seeds.<\/li>\n<li><span style=\"color: #000000;\"><strong>Carbohydrates<\/strong><\/span>: wild rice, brown rice, quinoa, whole-grain pasta, oatmeal, corn, sweet potatoes, peas, dried beans, other legumes, vegetables, fruits, nuts, seeds, and low-fat milk.<\/li>\n<li><span style=\"color: #000000;\"><strong>Healthy Fats<\/strong><\/span>: plant-based oils, fish oil, fatty fish (salmon or tuna), avocadoes, nuts, seeds, nut butter, and olives.<\/li>\n<\/ul>\n<p>If prefer more specific meal plans, sign up for the Fit Father Project\u2019s <a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan?utm_source=blog-post&utm_medium=text-link&utm_term=building-muscle-after-40&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">free 1-day meal plan<\/a> to get started. This healthy eating plan gives you a base for what to consume during your muscle-building workout routine. You\u2019ll then be able to build your own menus over time.<\/p>\n<p>When weight gain is your goal, pack some high-calorie items into meals and snacks. For example:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-22190 alignright\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake.jpg\" alt=\"muscle building workout plan\" width=\"350\" height=\"361\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake.jpg 2300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake-291x300.jpg 291w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake-993x1024.jpg 993w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake-768x792.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake-1489x1536.jpg 1489w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/06\/Protein_shake-1986x2048.jpg 1986w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<ul>\n<li>Drink protein shakes between meals<\/li>\n<li>Snack on nuts, seeds, cheeses, and dried fruit<\/li>\n<li>Add avocados, cheese, nuts, or seeds to salads and soups<\/li>\n<li>Cook with extra plant-based oils<\/li>\n<li>Eat fatty fish (tuna and salmon)<\/li>\n<li>Top fruit and toast with nut butter<\/li>\n<li>Add nut butter to protein shakes<\/li>\n<\/ul>\n<p>Regardless of your body weight goals, <strong><u>avoid<\/u><\/strong>\u00a0sugary drinks, sweets, pastries, white rice, white bread, other processed grains, fried foods, processed snack foods, processed meats, and baked goods.<\/p>\n<p style=\"text-align: center;\"><em>How many calories does it take to build muscle? We\u2019ll teach you how to calculate YOUR daily calories for muscle building!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/RhUft52_1Uc?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><span style=\"font-weight: 400;\">  \n  <div class=\"bottom-box author-box-wrap auth6\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img data-del=\"avatar\" src='https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/05\/d876815e5b80c4bc7df6785b65ad7164-150x150.png' class='avatar pp-user-avatar avatar-150 photo ' height='150' width='150'\/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Dr. Anthony Balduzzi, <span class=\"ajob\">NMD <br> <span>Men's Health Doctor & Founder <br><a href=\"https:\/\/www.fitfatherproject.com\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project<\/a> & <a href=\"https:\/\/fitmotherproject.com\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/span><\/h3>\n   <h3><p>Founder, <a href=\"https:\/\/www.fitfatherproject.com\">Fit Father Project<\/a> &#038; <a href=\"https:\/\/www.fitmotherproject.com\">Fit Mother Project<\/a><\/p>\n<\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.<\/p>\n<p>Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He\u2019s is most proud of the fact that he\u2019s helped over 40,000 families in over 100 countries lose weight and get healthy for life.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=building-muscle-after-40&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=building-muscle-after-40&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on building muscle after 40.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a><\/div>\n<p>Building muscle after 40 is absolutely vital for all men and provides a slew of benefits. Here&#8217;s how to build a muscle-building plan for you.<\/p>\n","protected":false},"author":6,"featured_media":35517,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594],"tags":[8595],"class_list":["post-23151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building Muscle After 40: The Definitive Guide For Men<\/title>\n<meta name=\"description\" content=\"Building muscle after 40 is absolutely vital for all men and provides a slew of benefits. Here&#039;s how to build a muscle-building plan for you.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/building-muscle-after-40\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Building Muscle After 40: The Definitive Guide For Men\" \/>\n<meta property=\"og:description\" content=\"Building muscle after 40 is absolutely vital for all men and provides a slew of benefits. 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