Unlocking Muscle Growth After 40: The Untold Strategies You Need Now Brace Yourself—This Isn’t What You Want to Hear…

After 30, studies reveal you could lose up to 8% of your muscle mass every decade. Let that sink in.

By 40, that decline accelerates, stealing strength, vitality, and confidence. But here’s the good news: Sarcopenia—the silent thief of aging muscle—isn’t your destiny.

The battle for your body begins now. And the strategies to win? They’re simpler than you think.

 

Why Building Muscle After 40 Feels Like Climbing Everest

Life in your 40s is a whirlwind. Career, family, obligations—it’s easy to let fitness slide. But the real enemies are biological:

• Hormonal Shifts: Testosterone, your muscle-building ally, drops steadily. Estrogen rises in women, complicating fat loss.

• Metabolic Slowdown: Remember devouring midnight pizza without consequence? Now, a single slice lingers on your waistline.

• Injury Roulette: Joints creak, recovery drags, and one wrong move can bench you for weeks.

• Fitness Industry Blind Spots: Gyms cater to 20-somethings. Trainers preach “no pain, no gain” routines that wreck older bodies.

I’ve globetrotted, joining gyms from Tokyo to Toronto. Rarely did I find trainers who understood our needs—until I crafted my own blueprint.

The 3 Non-Negotiables to Reignite Muscle Growth

Forget fads. Building muscle after 40 demands:

1. Progressive Overload Training

2. Strategic Nutrition

3. Masterful Recovery

And here’s the kicker—consistency trumps intensity. Six-week crash courses? Fairy tales. This is a lifelong marathon.

 

1. Progressive Overload: The Science of “More”

Lifting the same weights forever = stagnation. Your muscles crave challenge.

• Compound Moves Rule: Deadlifts, rows, and lunges engage multiple muscles, mimicking real-world movement.

• Form First: Sacrifice ego. Prioritize control over heavy weights to dodge injuries.

• Track Relentlessly: A haphazard routine wastes time. My Fortitude Fitness Tracker ensures every rep moves you forward, with monthly check-ins to keep you accountable.

Progression isn’t optional—it’s the engine of growth.

2. Nutrition: Fuel Like a Pro, Not a Teenager

Muscles aren’t built in the gym—they’re forged in the kitchen.

• Protein Power: Aim for 1.2–1.6g per kg of body weight daily. Chicken, fish, eggs, and plant-based options (tofu, lentils) are your allies.

• Calorie Surplus—Smartly: Need muscle? Eat slightly more than you burn. But choose nutrient-dense foods: quinoa over donuts, almonds over chips.

• Hydrate or Die: Water lubricates joints, aids digestion, and curbs cravings. Ditch soda. Aim for 3 liters daily. Struggling? Infuse water with citrus or mint for flavor.

 

3. Recovery: Your Secret Weapon

Rest isn’t laziness—it’s biology.

• Sleep Sacredness: 7–9 hours nightly. Less? Your cortisol spikes, torching muscle.

• Active Recovery: Yoga, walks, or foam rolling boost circulation, flushing out soreness.

• Stress Slashing: Chronic stress = muscle cannibalization. Meditate, breathe, or hike—find your zen.

 

The Golden Rule: Consistency Over Perfection

Progress is slow. Annoyingly slow. But:

• Set Micro-Goals: Add 2kg to your bench press in a month. Master a pull-up. Celebrate each win.

• Embrace the Grind: Three 45-minute weekly sessions trump sporadic 2-hour marathons.

• Visualize the Future: Imagine lifting grandkids, hiking Machu Picchu, or simply feeling unstoppable at 60.

 

Final Words: Your Time is Now

Age is a number, not a life sentence. With the right plan, your 40s can be your strongest decade yet.

But let’s be real—googling workouts and guessing portions won’t cut it. That’s why my Fortitude Over 40 Program exists. Tailored nutrition, adaptive training, and 24/7 coaching—because you deserve more than generic advice.

These 6 Workouts Help You Prevent Hunched Shoulders

Did you know that slouching on your office chair working on your computer, driving, spending hours on your phone reading your Twitter and Instagram feeds will leave you with hunched shoulders? These activities and many others may seem to be helpful as you increase your working hours and entertaining but they will end up rounding forward your shoulders and tightening the shoulder muscles that leave you with a hunch. However, this should not worry you anymore. 

 

The following easy exercises will easily get you a straight shoulder like before. This is according to Meg Plot sky, a group exercise and corporate recreation coordinator in Las Collinas at the Well $ Being Spa at the Four Seasons Resort $ Club Dallas.

 

The good thing is that you can access these exercises wherever you are any time of the day. These exercises are shared by other chiropractors and personal trainers across the world and proven to effectively help in un-hunching your shoulders in a matter of minutes.

Goalpost stretch

This is a type of stretch that will help in opening the inward collapsed chest muscles to get them in their natural position.

How To Do : You simply need to grab a yoga strap or belt above your shoulders with the palms facing downwards. Open your arms wider than the shoulder distance as you lift the strap up above your head and forward constantly controlling your breath as you inhale and exhale forming a goal post shape with your arms. Do this a couple of times and in a matter of minutes you will feel your shoulders relaxed.

Back bound hand stretch

This is a simple exercise you should perform every time you rise from your chair after spending several hours there. Having a habit of sitting on your chair for too long becomes a habit and you can’t help having a hunched shoulder. With this exercise, you can easily counter the habit, says Plotsky. If any of these exercises cause some pain to the spinal joints, it is important that you consider some supplements that will nourish your body with vitamins for joint pain. Such supplements as Glucosamine, Omega-3, green tea and chondroitin will help in keeping the cartilage joints healthy due to their anti-inflammatory properties.

How To Do : It is very simple to do the exercise; while on a comfortable seated or standing position, hold both your hands at back and slide your shoulder plates down towards your spine with both arms touching the other’s elbow or wrist. Lift the chest and press the shoulders downwards as you take deep breaths. Do this a couple of times and you will easily prevent developing a hunch.

Shoulder blade squeeze

This is a simple exercise that will strengthen your shoulder blade muscles thus preventing the hunch. According to Jesse Lewis, a physical therapist in Bethesda, Maryland, this exercise will give you a good posture.

How To Do : Bring your shoulder blades together and squeeze as you hold your breath. Repeat a couple of times and you will get rid of the fatigue that may cause hunching of the shoulders.

Supine T

This is especially recommended every morning and before you get to bed. It is a simple exercise that will help open the chest and loosen the tight muscles which cause the shoulders to hunch forward.

How To Do : Lie down flat and bend your knees while the feet stay flat on the ground. Open your arms out wide forming a T shape with the body. You can do this better by placing a rolled towel under the spine with both the head and hips resting on the roller. Do this for only a couple of minutes and you are good to go.

Resistance rowing

Strengthening the upper back muscles is the real solution to hunched shoulders because reinforcing the muscles will result to properly aligned shoulders. This is according to Jil Franklin, a certified Yoga and aerial instructor in Los Angeles.

How To Do : Get a resistance band and attach it to a steady object like a door knob or piece of furniture at waist height. On an upright position with hips apart, try to pull the band as you bend your elbows backwards squeezing the shoulder blades and then returning to a normal position. For more resistance step further back so that the band will resist your pull force and repeat it a couple of times every day.

Wall angels

According to Eric Saxton, a chiropractor in Sterling, Virginia, this exercise controls the brain on where the shoulder range motion should be as it also helps in strengthening the shoulder muscles.

How To Do : Stand straight against the wall with wide open arms. Bend the elbows as you rotate the arms so that the hands are touching the wall above the elbows. Gently move the arms up above your head while staying focused that the elbows and hands touch the wall. Repeat this as you move the arms up and down until you feel relaxed.

Nobody ever wishes to have hunched shoulders because they portray a totally different picture of you. Using these simple exercises and many more others that you can do it on your own without going to the gym you can easily correct your body posture and have the amazing look you always want.

Additional Warm Up Stretches And Toning Posture Workouts

You may also combine these exercises with stretches and toning posture workouts that you know to have better and faster results.

Warm up stretches like shoulder rolls, head turns, head rolls, big arm circles, head nods, small arm circles and toning posture workouts like tripod rows, bird dog, up and over press, bent over ventral raise and modified back bow will be quite helpful in un-hunching your shoulders. The good thing is that all the exercises discussed here are simple and easy to perform on your own anywhere and anytime you want.

source: healthkartclub

6 Tips for Turning Up the Cardio on Your Strength Workout

Resistance training and cardio exercise can indeed co-exist. In fact, blending them together creates the ideal time-saving gym session. All you have to do is make a few intensity-amplifying tweaks to your existing strength workout and it can drive up your heart rate, burn more calories and improve your cardiovascular health, says New York City-based trainer Laura Miranda, DPT, CSCS, exercise physiologist. Get started on getting more from your workout by following these six strategies that marry weights and cardio. You just might find you’re having more fun, too.

1. Vary your rest.
The first way to spike your heart rate while strength training: Perform each move back to back with as little rest as possible — that is, while still maintaining good form. Miranda prefers a ladder approach to accomplish this goal. After the first round of resistance exercises, rest for 20 seconds. On the second set, rest for 15 seconds; and the third, pause for a 10-second break. As your body gets less and less time to recover, it taxes your aerobic system, she explains. Keep in mind, because you can’t lift at max weight with this many sets, it’s a good goal for fat loss, rather than strictly strength gains.

2. Hold weights in both hands.
Rather than putting all your effort into single-arm movements for exercises like curls, rows or extensions, pick up two dumbbells or kettlebells. Then, go to town. Doing upper-body bilateral movements — like bicep curls with both hands moving at the same time — increases your heart rate more than when focusing on one arm at a time, according to a 2017 study in The Journal of Strength & Conditioning Research.

3. Pepper in plyometrics.
Explosive movements — think squat jumps and jumping lunges — are super effective and efficient for cranking up your cardio, while still building muscle. To maximize the payoff of these powerful moves, perform at least 15 reps of each exercise. This can keep your heart rate elevated for up to 50 minutes post-exercise, according to one study.

Miranda also recommends combining plyos with a strength and coordination move to lessen some of the jarring impact on your body. For example: Do a dumbbell lateral lunge, followed by a bear crawl, then end with broad jumps. Take a brief rest before cycling through those three exercises again.

4. Lighten your load.
In a traditional strength workout, you’d pick up a weight heavy enough that you could only do a few reps for up to 45 seconds, says Miranda. But to hit the sweet spot where lifting turns more aerobic, opt for lighter weights that allow you to perform a set for one to two minutes. You might even drop the weight altogether and work for longer periods (i.e. go from a weighted squat to simply bodyweight squats). Or, grab a set of five- to eight-pound weights and perform a move like dumbbell uppercuts for one minute. Trust us, it will burn.

 

5. Try a two-fer.
Why do a squat or a bicep curl or an overhead press when you can be super efficient and do all three at once? Compound movements like this one require you to use more muscle groups, which gives you a greater metabolic boost, says Miranda. Even better, these multi-move exercises test your coordination. Some others to add to your exercise repertoire: a push-up with row, reverse lunge with triceps extensions, curtsy lunge with bicep curl or a glute bridge with chest press.

6. Go beyond everyday exercises.
No doubt you’ve done a burpee or 10. After all, they’re used in many workouts because they’re an efficient way to get your heart rate up between strength sets. “When you choose movements that your body is not used to doing — like getting on and off the floor, as you do for a burpee — it enhances the difficulty of your workout,” says Miranda. (Typically, we’re used to simply sitting, standing and walking.) A burpee requires you to use all major muscle groups at once, which is probably why research shows this move is nearly as good as bicycle sprints in terms of gaining cardiovascular benefits.

Another similar way to enhance the cardio challenge: Do moves that work your body in different planes of motion, says Miranda. For instance, a forward lunge, followed by a side lunge, then wrap it up with a backward lunge. “Our bodies are not used to moving in those sequences,” she says. Wood chops or 180 squat jumps will also do the trick. So not only will you feel your muscles getting fatigue, but you’ll breath heavy while you’re at it. A single workout for strength and cardio…you’re welcome.

This story was originally published on Life by Daily Burn

How Much Does Caffeine Actually Help Your Workouts?

A number of studies show that having caffeine 30 to 90 minutes before a workout does indeed benefit you in several ways.

It decreases perceived effort (makes exercise feel easier), makes you more resistant to fatigue, and especially with high-intensity stuff like sprinting and cycling, increases power output and the number of reps you can perform before failing, and last but not least, boosts strength and muscle endurance.

In short, caffeine makes for better workouts in just about every way, but you have to take enough. Some studies have shown performance benefits with dosages as low as 3 mg per kg of body weight, but 5 to 6 mg per kg is more common and generally accepted as the “optimal” dose for maximizing benefits while also mitigating unwanted side effects.

To put those numbers in perspective, 6 mg per kg would be about 300 mg for a 120-pound woman (~3 cups of coffee) and 500 mg (~5 cups) for a 180-pound man. That’s much more than most people ingest before training, which is usually closer to 100 to 200 mg.

If you’re new to caffeine, I’d recommend starting at the lower dosage of 3 mg/kg to assess tolerance and move up to higher dosages if you don’t experience any serious side effects.

You should also know that research shows that the higher your caffeine tolerance, the less it will enhance your performance (and your body begins to develop a tolerance almost immediately). Therefore, if you want to get the most training benefit from caffeine, I’d recommend that you use it just a few days per week before your most difficult workouts.

Burn 1000 Calories In 10 Minutes Anywhere

Nowadays everyone is too much busy with their work, they have no time for exercise. That’s why they tired up early, unfit, and have a big tummy that has bed impression on their work and personality. Now here I m giving you 10 mins workout, you can try it anywhere and anytime. 

 

But if I suggest, you must wake up 10 mins earlier in the morning and try that workout, it will burn at least 1000 Calories in just 10 mins and you will feel active and fresh throughout the day.

The Workout

• 100 Jumping Jackas
• 100 Squats
• 75 Crunches
• 25 Pushups
• 15 Burpees
• 50 Jumping Jacks
• 45 Crunches
• 1 Minute Wall Sit
• 45 Seconds Plank

 

Tip: Within a few days, you will see the desires result, but to maximize the burn effect you can repeat it 2-3 times per day and stay hydrated.

If you have the time, you can repeat this throughout the day to maximise the burn effect. And remember, stay hydrated.

5 Minute Total Ab Toning Workout! Your Abs Will Standing, You’ll Never Go Back to Crunches

 

This is a quick and effective little ab workout that targets each part of your abs. You will totally feel the burn!

 

Here is a 5 minute ab workout that my non-preggo audience can certainly enjoy:

Side Plank Toe Touches: 3 sets of 10 reps per leg

Get into a side olank position. Using your forearm or your hand, lift your body up off of the ground. In one swift move, kick your top leg out to the front of you body and touch your toe. Bring your leg back to starting position and repeat.

 

Reverse Crunches: 3 sets of 15 reps

Laying on the ground on your back, lift both legs into the air. Placing your arms out to your sides, lift the lower half of your body and your legs upward as if you are trying to curl your entire body backward. Lower your body back downward and repeat.

 

Downward Dog Kicks: 3 sets of 10 reps per leg

Get into downward dog positon. Lift one leg up into the air. Bring it back down and repeat with the opposite leg.

 

Cross Body Mountain Climbers: 3 sets of 10 reps

Get into a mountain climber positon. Instead of moving your legs forward, alternate each leg to the side of your body, crossing over to “touch” the opposite side.

 

Plank Side Crunches: 3 sets of 10 reps per side

Get into a plank position either on the elbows or hands. Slowly bring your right leg up towards your side as if you were crunching your right side. Alternate and repeat for the left side.

Personal Trainer Reveals How Much You Should Exercise to Lose Weight and The Best Workout For Each Body Type

 

Sydney-based personal trainer Rachael Attard says the optimum amount of exercise is different for every person, and overdoing it in the gym could actually be causing you more harm than good. 

 

The women's fitness expert revealed how much you should be exercising to lose weight and shared an inside look at the best workout for each body type.

HOW MUCH EXERCISE IS NEEDED FOR WEIGHT LOSS AND TONING?

As a rule, Attard said consistent weight loss requires five days a week commitment.

"If you really want to see results and continue to make progress, I would recommend that you work out around five days a week with one or two rest days," she said.

To shed those last stubborn pounds and tone up all over, Rachael recommended a combination of cardio and resistance training, some low-intensity and some high-intensity exercises.

Low-intensity workouts like swimming, jogging, power walking and cycling burn fat and help you stay lean. High-intensity workouts like weight training, interval training, sprinting and long-distance running build muscle and tone the core, arms and legs.

"One without the other leaves a huge gap in your fitness routine," Attard explained.

THE BEST WORKOUTS FOR EACH BODY TYPE

Ectomorph: Ectomorphs are naturally slim with little body fat, which means they don't need much cardio to stay lean. However, because cardio is good for overall body function and cardiovascular health, Attard advised fitting in two to three low-intensity cardio sessions a week alongside three to five resistance workouts. Ectomorphs should focus on body weight exercises and HIIT sessions with at least one recovery day a week.

 

Mesomorph: Mesomorphs can lose and gain weight relatively easily, which means their bodies respond quickly to diet and exercise. Attard recommended regular low-impact cardio for mesomorphs to keep them lean, as well as three resistance training sessions a week to help shed fat fast. Mesomorphs should have one recovery day per week. 

 

Endomorph: Endomorphs naturally have a higher fat and muscle content than their ecto and meso counterparts. Endomorphs build muscle easily, but also find fat difficult to lose which means a large dose of low-impact cardio like walking is important to keep weight off. Attard said endomorphs should avoid running or other high-intensity cardio exercises, as this can build unwanted bulk in the legs. She advised combining this with three sessions of resistance training per week, using light weights with high reps. Endomorphs should avoid heavy exercises like squats, lunges, dead lifts and burpees. One active recovery day is recommended.

 

RULES FOR FIRST TIME FITNESS ENTHUSIASTS

While it might be tempting to dive head first into six days a week of rigorous training, Attard said it's best to ease into a new fitness routine. To start, she recommended three to four days a week of solid exercise taking one or two days rest in between.

 

"This lets your muscles recover and gives you a chance to start making strides without pushing yourself to the point of injury," she said.

 

For first time fitness enthusiasts, Attard suggested trying yoga or mid-intensity hiking as an efficient method of burning calories without straining the body.

 

EXERCISING TWICE A DAY - YAY OR NAY?

According to Attard, upping your exercise game with two workouts a day is all fine, depending on your fitness levels.

 

She said while twice daily sessions might be too much for beginners, adding a second workout could help more seasoned gym bunnies overcome a frustrating weight loss plateau.

 

For those injecting a second workout into their day, Attard recommended a low to moderate intensity cardio session in the morning followed by an evening of resistance training.

Simple Exercises to Improve Posture and Prevent Hunched Shoulders

Although having a hunched shoulders and bad posture is a bad appearance for your body, it can also lead to some health issues. To prevent hunched shoulders and improve your posture, we are giving you the best 6 exercises and stretches.

 

It’s very important to perform warm up stretches and after workout stretches to avoid any injury. Also you should also do stretches to finish this better posture workout routine.

 

From equipment, you will need dumbbells and counter.

The better posture workout is consisted of three parts:

• 8 stretches to warm up and prepare your body
• 6 exercises to prevent possible hunched shoulders and improve your posture. Perform each exercise for 45 seconds. Take a break for about 15 seconds in between
• 7 after workout stretches

 

1# Stretches to warm up

• Shoulder rolls (20 seconds)
• Head Nods (20 seconds)
• Head Turns (20 seconds)
• Head Tilts (20 seconds)
• Head Rolls (20 seconds)
• Small Arm Circles (20 seconds)
• Big arm Circles (20 seconds)
• Toe Touch Reach (20 seconds)

 

2# Toning Posture Workout

• Tripod Rows (45 seconds each side)
• Bird Dog (45 seconds)
• Tripod Fly (45 seconds each side)
• Modified Back Bow (45 seconds)
• Up and Over Press (45 Seconds)
• Bent Over Ventral Raise (45 Seconds)

 

3# Stretches for Better Posture

• Front Arm Swings (20 seconds)
• Toe Touch Reach (20 seconds)
• Wall Chest Stretch (20 seconds)
• Overhead Toe Touch (20 seconds)
• Downward Dog (20 seconds)
• Cobra Stretch (20 seconds)
• Child’s Pose (20 seconds)