Good morning, it’s time to fight aging with GTW…
This week, we’ve had a fair few members joining the GTW Primer Level, which is the first of 7 levels in the GTW Health & Fitness Lifestyle Program…
And many of these new members are very new to working out, and they have similar questions.
So, I thought, rather than answer each member individually, I should answer all their concerns in an extensive blog post.
When I was studying for my Diploma in Strength & Conditioning with Barcelona FC’s – Barça Universitas – my main elective was building muscle after 40…
So this is a topic I cherish, so let’s dive in…
Before we get into the 5 vital exercises for men over 40, we have to cover some of the medical background as to why these exercises are vital in the first place…
The Threat of Sarcopenia for Men Over 40
Sarcopenia, the age-related loss of muscle mass and strength, poses a significant threat to men over 40. As we age, our bodies naturally begin to lose muscle tissue, leading to a decrease in strength, mobility, and overall physical function.
This process can start as early as our 30s and accelerate after the age of 40, with an estimated 3-8% loss of muscle mass per decade. And even more after 60.
Sarcopenia not only affects our ability to perform daily tasks and maintain an active lifestyle but also increases the risk of falls, fractures, and other age-related health issues.
Moreover, the loss of muscle mass can negatively impact metabolism, leading to weight gain and a higher risk of chronic diseases such as obesity, diabetes, and cardiovascular disorders.
To combat sarcopenia, it is crucial for men over 40 to engage in regular resistance training and consume a protein-rich diet to maintain and even increase their muscle mass.
The Threat of Low Testosterone for Men Over 40
Low testosterone, or hypogonadism, is another significant concern for men over 40.
Testosterone, the primary male sex hormone, plays a vital role in maintaining muscle mass, bone density, libido, and overall well-being. As we age, our testosterone levels naturally decline by about 1% per year after the age of 30.
This gradual decline can lead to symptoms such as decreased muscle mass and strength, increased body fat, reduced bone density, low libido, erectile dysfunction, fatigue, and mood changes.
Low testosterone levels have also been associated with an increased risk of chronic diseases, including obesity, diabetes, and cardiovascular disease.
While some degree of testosterone decline is inevitable with age, certain lifestyle factors such as lack of exercise, poor diet, stress, and sleep deprivation can accelerate this process.
To maintain healthy testosterone levels, men over 40 should prioritize regular exercise, a balanced diet, stress management, and adequate sleep.
All things we cover in the GTW Health & Fitness Lifestyle Program…
The Challenges of Building Muscle After 40
Building muscle after 40 can be more challenging than in our younger years due to several factors.
First, the natural decline in testosterone levels that occurs with age will make it harder to build and maintain muscle mass.
Testosterone is essential for protein synthesis, which is necessary for muscle growth and repair.
Second, as we age, our bodies become less responsive to the muscle-building effects of resistance training, a phenomenon known as anabolic resistance.
This means that older men may need to work harder and be more consistent with their training to see results.
This makes it even more vital that you fight back as soon as possible!
Don’t keep putting this off…
Third, recovery time between workouts may increase with age, as older muscles take longer to repair and rebuild after exercise. This can limit the frequency and intensity of training sessions.
Finally, age-related changes in metabolism, hormones, and lifestyle factors such as increased stress and decreased sleep quality can all contribute to the challenges of building muscle after 40.
Despite these obstacles, it is still possible for men over 40 to build muscle and strength.
And that’s why I created the GTW Health and Fitness Lifestyle Program (HFLP).
Through a combination of regular resistance training, adequate protein intake, and healthy lifestyle habits, you can definitely build muscle and strength.
The Importance of Building Muscle for Maintaining Health and Vitality
Exercise is crucial for maintaining health and vitality, especially as we age.
However, for men over 40, simply engaging in cardiovascular exercise is not enough. Incorporating resistance training to build and maintain muscle mass is equally important, if not more so.
As we age, our bodies naturally begin to lose muscle mass and strength through sarcopenia, as I mentioned above.
Building muscle through resistance training helps to counteract sarcopenia by stimulating muscle protein synthesis and promoting the growth and maintenance of lean body mass.
This not only improves strength and physical function but also boosts metabolism, as muscle tissue is more metabolically active than fat tissue.
A higher metabolism means that the body burns more calories at rest, making it easier to maintain a healthy weight and reduce the risk of chronic diseases such as obesity and type 2 diabetes.
Moreover, resistance training has been shown to improve bone density, which is crucial for preventing osteoporosis and reducing the risk of fractures in older adults. Strong muscles also provide better support for joints, reducing the risk of injury and improving overall mobility and balance.
In addition to these physical benefits, building muscle has been associated with improved mental health, increased self-confidence, and a greater sense of overall well-being. It can also help to reduce the risk of chronic diseases such as cardiovascular disease, certain cancers, and cognitive decline.
Incorporating resistance training into a regular exercise routine, along with a balanced diet and healthy lifestyle habits, is essential for you to maintain your health, vitality, and quality of life as you age.
The Benefits of Building Muscle After 40: Look and Feel Your Best
Imagine a guy in his mid-40s, let’s call him John, who has decided to take control of his health and start the GTW Primer Program.
At first, the workouts are challenging, and he wonders if he’ll ever see results. But as the weeks go by, John begins to notice subtle changes in his body.
One morning, while brushing his teeth, John catches a glimpse of himself in the mirror and does a double-take.
Are those really my shoulders, he thinks?
The once rounded, undefined shoulders now have a noticeable shape and definition in the 3 heads of his delts.
He flexes his arm and is amazed to see a solid bicep muscle bulging beneath his skin.
John can’t help but grin at his reflection, feeling a surge of pride and satisfaction in his progress.
As he continues with the Primer Program, John finds himself having to tighten his belt an extra notch or two.
His pants, which once felt snug around the waist, are starting to feel a tad baggy.
What a great feeling!
John also notices that his shirts are starting to fill out in all the right places, especially around his chest and arms.
John stands a little taller, his confidence soaring as he sees the tangible results of his hard work.
But the benefits go beyond just looking good.
John finds that he has more energy throughout the day, and his overall mood has improved.
He no longer feels winded when climbing stairs or playing with his kids.
The aches and pains that once plagued him have diminished, and he moves with a newfound ease and grace.
One day, while at the beach with his family, John takes off his shirt to apply sunscreen.
His wife notices the changes in his physique and can’t help but comment on how great he looks.
She runs her hand over his chest and abs, admiring the defined muscles that have emerged.
John feels a sense of pride and accomplishment, knowing that his dedication to the Primer Program has not only transformed his body but also strengthened his relationship with his wife.
As John continues his fitness journey with Grey Top Warriors (GTW), he discovers that building muscle after 40 is not just about looking good; it’s about feeling amazing, both physically and mentally.
The confidence he has gained spills over into every aspect of his life, from his career to his personal relationships.
He knows that he’s setting a positive example for his children and showing them that it’s never too late to prioritize health and wellness.
For men over 40, the benefits of building muscle go far beyond aesthetics. It’s about reclaiming your vitality, your confidence, and your zest for life.
So, if you’re ready to experience the transformative power of strength training…
Take that first step and start your own journey towards a stronger, healthier, and happier you with the GTW Health and Fitness Lifestyle Program (HFLP).
The Importance of Knowing Your Testosterone Count
For men over 40, knowing your testosterone level is crucial for maintaining optimal health and well-being. As testosterone naturally declines with age, it’s essential to monitor your levels regularly.
Visiting your doctor and requesting a simple blood test can provide valuable insight into your hormonal health.
Low testosterone can lead to various symptoms such as decreased muscle mass, low libido, fatigue, and mood changes.
By staying informed about your testosterone count, you can take proactive steps to address any imbalances and maintain your vitality as you age.
Bodyweight Exercise 1: Fight Aging with Bodyweight Squats
Ok, let’s get into these 5 must-do bodyweight exercises…
Benefits and main muscle groups used with bodyweight squats
Squats target the quadriceps, hamstrings, glutes, and core muscles. They improve leg strength, balance, and overall lower body functionality.
Proper form and technique with bodyweight squats
- Stand with feet shoulder-width apart, chest up, and core engaged.
- Lower your body as if sitting back into a chair, keeping your back straight, and knees in line with your toes.
- Push through your heels to return to the starting position.
Recommended sets and reps for hypertrophy with bodyweight squats
Perform 3-4 sets of 8-12 reps, focusing on controlled movements and proper form.
In later levels of the GTW Health & Fitness Lifestyle Program, I’ll show you plenty of variations for increased difficulty (e.g., single-leg squats, jump squats, pistol squats)
Bodyweight Exercise 2: Fight Aging with Pike Push-Ups
If you’re interested in achieving any of the phenomenal calisthenic skills, such as the planche, front & back levers…
I think one of the best is free-standing handstand push-ups.
Right now, you’ll probably be thinking…”there is no way I’ll ever be able to perform free-standing handstand push-ups”… but try to be more open-minded and positive…
Because when you stick with the GTW Health & Fitness Lifestyle Program, you might just shock yourself how strong you can get!And one of the best starting points to making this a reality is with Pike Push-Ups.
Benefits and main muscle groups used with pike push-ups
Pike push-ups primarily target the shoulders (deltoids) and triceps while also engaging the chest, core, and upper back muscles.
Proper form and technique with pike push-ups
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lift your hips and push them back, forming an inverted V shape with your body.
- Lower your head towards the ground by bending your elbows, aiming to place your head in front of your hands, making a triangle shape.
- Then push back up to the starting position, pressing hard into the ground when your arms are straight.
Recommended sets and reps for hypertrophy with pike push-ups
Perform 3-4 sets of 8-12 reps, maintaining proper form throughout the movement.
Benefits of using parallettes with pike push-ups
Paralettes allow for a neutral wrist position, reducing strain on the wrists and allowing for a greater range of motion.
If you don’t have a set of parallettes yet CLICK HERE
Variations for increased difficulty with pike push-ups
Elevate your feet on a bench or perform pike push-ups on rings for an added challenge.
In later levels of the GTW Health & Fitness Lifestyle Program, we’ll move on to handstand push-ups (HSPUs).
Bodyweight Exercise 3: Fight Aging With Ring Push-Ups
Benefits and main muscle groups used with ring push-ups
Ring push-ups engage the chest, shoulders, triceps, and core muscles more effectively than traditional push-ups due to the added instability of the rings. This leads to improved upper body strength and stability in a shorter time frame. Win-win.
Proper form and technique ring push-ups
- Start with the rings at a height that allows you to perform a push-up with your body in a straight line.
- Grasp the rings, keeping your core tight and your body straight.
- Lower your chest towards the rings by bending your elbows…
- Then push back up to the starting position.
Recommended sets and reps for hypertrophy ring push-ups
Perform 3-4 sets of 8-12 reps, focusing on controlled movements and maintaining proper form.
Progressions with different ring heights
Begin with the rings at a height that allows you to perform push-ups with proper form. As you become stronger, lower the rings to increase the difficulty of the exercise.
Variations for increased difficulty with ring push-ups
In later levels of the GTW Health & Fitness Lifestyle Program, I’ll show you numerous progressions with rings. Such as ring flys and archer push-ups to target your muscles from different angles and increase the challenge.
Bodyweight Exercise 4: Fight Aging With The King of Upper Body Movements
I think I have a love-hate relationship with pull-ups. I totally know they are the king of upper body movements…
But, make no mistake, they are frigging tough!!
Pulling your whole bodyweight is a big ask. And it only gets harder as you introduce extra weight…
As in using a weight vest, or a weighted ruck-sack on your back…
But it is a ‘must-do’ exercise for every Warrior!
Benefits and main muscle groups used with pull-ups
Pull-ups are one of the most effective exercises for targeting the back muscles, particularly the latissimus dorsi (lats), as well as the biceps, forearms, and core.
Proper form and technique with pull-ups
- Hang from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
- Try to get your knuckles on top of the bar, with your thumbs around the bar.
- Engage your core and scapulars before you pull your body upwards.
- Your goal is to get the bar to your nipple line, but to start, try to at least get your chin to clear the bar.
- Lower yourself back down in a controlled manner. Don’t drop like a sack of spuds.
Recommended sets, reps, and progressions with pull-ups
Aim for 3-4 sets of 5-8 reps. If you can’t perform a full pull-up yet, start with assisted pull-ups using resistance bands or a partner to help you build strength.
Variations for increased difficulty with pull-ups
In the GTW Health & Fitness Lifestyle Program we cover numerous variations such as wide-grip pull-ups, close-grip pull-ups, and archer pull-ups.
These target your back muscles from different angles and increase the challenge. And of course, adding weight using a weight vest, or a weighted ruck-sack on your back…
Regression options with pull-ups
If pull-ups are too difficult, start with rows. Especially, ring rows.
Proper form and technique involve grasping the rings with your palms facing each other, keeping your body straight, and pulling your chest towards the rings by squeezing your shoulder blades together.
As you pull, focus on your mind-muscle connection, and drive your elbows down.
Bodyweight Exercise 5: Boost Your Core Stability
Benefits of planks
In the GTW Health & Fitness Lifestyle Program we cover a ton of plank variations to strengthen the entire core, including the abs, obliques, and lower back muscles.
A strong core is essential for stability, posture, and injury prevention and all bodyweight training movements.
Proper form and technique of the basic plank
- Begin in a push-up position with your forearms on the ground, elbows directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core and avoiding any sagging or arching in your lower back.
Recommended sets, reps, and progressions
Start with holding the plank for 30 seconds, performing 3 sets. As you become stronger, gradually increase the duration of each plank.
Variations for increased difficulty
Try high to low planks (starting in a push-up position and lowering down to your forearms), reverse planks, side planks, or plank shoulder taps to challenge your core in different ways.
Supplements for building muscle and fighting aging
The importance of protein and recommended amounts: Aim for 0.8 grams of protein per kilogram of body weight daily to support muscle growth and recovery.
How creatine can help build muscle: Creatine supplementation has been shown to increase strength, power, and muscle mass when combined with resistance training.
The importance of increasing your testosterone count: Optimizing your testosterone levels through a healthy diet, regular exercise, stress management, and adequate sleep can help support muscle growth and overall health.
Final thoughts on exercising to fight aging for Men Over 40
Ok, these are 5 must-do bodyweight exercises which will truly challenge your body…
The importance of consistency and progressive overload cannot be stressed enough.
You must consistently challenge your muscles with progressively harder exercises and more volume…
This is the key to building muscle and strength over time.
Why does the GTW Progress Tracking System help members achieve awesome gains?
GTW Members are experiencing great gains because they are not playing the guessing game anymore.
They know exactly what reps they are aiming for in every exercise. This is an absolute game-changer for busy guys who don’t have time to waste. And want results fast.
Don’t waste your precious time with generic gym programs. They are not suitable for busy guys like you who don’t have time to mess around.
The advantages of GTW bodyweight training for men over 40 are simple…
- GTW members regularly say they achieve results much faster than when they went to gyms
- Less injuries
- Much more time-efficient than a regular gym program
- GTW is specifically designed for men over 40 vs regular gym programs which are general programs at best
- Cheaper than a regular gym program
So, if you’re ready to defy aging, start using these exercises today and join us with the Primer Level of the GTW Health & Fitness Lifestyle Program…
Keep training hard (mentally & physically),
Greg ‘Take No Prisoners’ Noland
CEO & Founder
Grey Top Warriors
Awesome Chance to Join GTW With A Huge 57% Discount…
At GTW, I might not be able to tell you which is the next million-dollar stock or crypto coin, but I can help you strengthen your body, mind and general well-being.
So, what’s holding you back from joining Grey Top Warriors?
“HOW TO DEVELOP “TRUE STRENGTH” AND GET IN YOUR BEST SHAPE FOR YEARS…
USING SIMPLE, YET EFFECTIVE, BODYWEIGHT EXERCISES
YOU CAN PERFORM ANYWHERE & ANYTIME
WITHOUT PUTTING WEAR & TEAR ON YOUR JOINTS FROM HEAVY LIFTING”
If you are interested in fighting the aging process at the same time as developing thick slabs of muscle…
AND dropping at least a couple of belt-notches…
Why don’t you check out the Primer Level Program today?
FAQ For Building Muscle and Defying Aging
Here are 5 common questions I get asked all the time and answers on building muscle and defying aging for men over 40:
Q: Is it really possible to build muscle after 40?
A: Absolutely! While it’s true that muscle growth may be slower than in your younger years, men over 40 can still build significant muscle mass with the right training, nutrition, and lifestyle habits. Consistency, progressive overload, and adequate protein intake are key factors in achieving muscle growth at any age.
Q: How often should I train to build muscle effectively?
A: To build muscle effectively, aim to train each muscle group at least twice a week. A well-structured training program should include a balance of resistance training exercises targeting all major muscle groups. Allow for adequate rest and recovery between workouts, as this is when muscle growth and repair occur. Aim for 3-4 strength training sessions per week, with rest days in between.
Q: Can I build muscle without lifting heavy weights?
A: Yes, you can build muscle without lifting heavy weights, and GTW bodyweight training is an excellent approach for men over 40. GTW uses specific bodyweight exercises that utilize your body weight as resistance, as this is perfect for building muscle, strength, and overall fitness.
Q: What role does nutrition play in building muscle after 40?
A: Nutrition plays a crucial role in building muscle at any age, but it becomes even more important after 40. To support muscle growth and recovery, focus on consuming adequate protein, aiming for about 0.8 grams of protein per kilogram of body weight daily. Spread your protein intake evenly throughout the day, including a protein-rich source at each meal. Ensure that you’re also consuming enough calories to support muscle growth, as well as a balance of healthy fats and carbohydrates to fuel your workouts and overall health.
Q: How can I naturally support my testosterone levels as I age?
A: While testosterone levels naturally decline with age, there are several lifestyle factors that can help support healthy testosterone production. Regular exercise, particularly resistance training, has been shown to boost testosterone levels. Maintaining a healthy body weight, managing stress, and getting adequate sleep (7-9 hours per night) are also important. Certain nutrients, such as vitamin D, zinc, and magnesium, play a role in testosterone production, so ensure that you’re getting enough of these through your diet or supplementation under the guidance of a healthcare professional. If you suspect that you may have low testosterone, consult with your doctor for a blood test and appropriate treatment options.
What next? – You might be interested in our most popular posts below…
Beginner’s Guide to Conquering Your First Murph Challenge
9 Simple Fitness Tools Men 40+ Love!
Mastering Pull-ups. Is This The King Of Upper Body Strength?
The astonishing facts why most gym members fail
This is such a valuable read, especially for men over 40 who are looking to maintain their strength and vitality. The insights into sarcopenia and testosterone decline really highlight the importance of resistance training and a balanced lifestyle. I love how the article breaks down practical exercises that are not only effective but also achievable at home. Definitely inspired to incorporate these bodyweight movements into my routine. Thank you for sharing this comprehensive guide!