Question 1

Can I build muscle after 40?

Accepted Answer

You can build muscle after 40, or at any age, but it may require some modifications to your workout routine and diet. As we age, our bodies naturally lose muscle mass and strength (2). To combat this, incorporating strength training into your exercise regimen is essential.

The strength training sessions may need to be shorter and more focused, with a greater emphasis on proper form.

In addition, increasing your protein intake can help with muscle building and recovery (3). A certified trainer or nutritionist can help you to create an effective plan for building muscle after 40.

This 7-Day Protein Shake Diet offers a convenient and beginner-friendly way to boost your protein intake.

Question 2

Is it okay to deadlift 4 times a week?

Accepted Answer

Deadlifting 4 times a week may be too much for you, particularly if you’re new to the exercise. Deadlifts are a compound movement that engages multiple muscle groups, and they can be quite taxing on the body.

If you want to incorporate deadlifts into your workout routine more frequently, it’s important to vary the intensity and volume of your lifts.

For example, rather than doing heavy deadlifts 4 times a week, try incorporating different variations such as Romanian deadlifts or single-leg deadlifts. It’s also important to listen to your body and take rest days when needed.

If you’re an experienced lifter and have built up your strength and endurance, 4 times a week may be doable. Again, it’s important to pay attention to how your body responds and make adjustments as required. You must space out your deadlift sessions and have adequate rest days to prevent injury and maximize muscle growth.

Question 3

Will I lose strength after 4 days?

Accepted Answer

Taking a break from lifting for 4 days may not necessarily cause you to lose strength. Rest and recovery are essential components of building muscle and getting stronger. Allowing your body time to recover can actually improve your overall performance and prevent overtraining.

However, if you’re inactive during those 4 days, you may experience slight decreases in strength. To minimize this, try incorporating light physical activity on your rest days, such as going for a walk or doing some light stretching.

It’s also important to keep track of your nutrition on rest days and make sure you’re still getting adequate protein and proper nutrients to support muscle growth and maintenance (4).

As long as you remain consistent with your workouts and maintain a healthy diet, 4 days of rest should not significantly impact your strength.

Question 4

Is 2 hours in the gym too much?

Accepted Answer

Not necessarily. It depends on what you spend those 2 hours doing. If you’re spending the entire 2 hours lifting heavy weights and pushing your body to its limit, then it may be too much for most people.

The recommended amount of time for strength training is 45 minutes to an hour. As mentioned earlier, rest and recovery are just as important as the workout itself. Going over this recommended time frame can lead to overtraining and potential injuries.

If you find yourself consistently spending 2 hours in the gym, it may be time to reassess your workout routine and make sure you’re giving your body enough rest. Quality over quantity is the key when it comes to strength training.

That being said, if you’re spending 2 hours in the gym and incorporating a variety of exercises, including cardio and stretching, then it may not be too much. You may also take longer if the gym is busy and you find yourself having to wait for equipment, or if you’re resting longer between sets if you’re lifting heavy weights.

Workout Plans