Did anyone gain muscle with exercise in their 40s?

[AliceMay55]

I seem to be losing a lot of muscle lately. My arms look quite flabby, my legs look flabby etc.

I never did weights before. Is it worth starting now or is it all downhill from here? I’m just below 45.

Does everyone go to classes or the qym? I can't afford that right now but DP does have some weights at home. Any suggestions how to start working out/building strength at home? Any youtube videos? I turned 40 6 months ago and I'm feeling very flabby.

Yes, I love my Reformer Pilates classes - I actually look forward to them. My arms, legs and core all look more defined and I can feel myself getting stronger.

OP, I would also advise using a vegan protein powder just to up your intake, I usually add some cocoa powder, peanut butter and banana to mine - it's delicious and quite filling.

@Farmageddon and others recommending protein powders... do they inhibit weight loss? is the logic here that you should supplement with protein powders in addition to protein from food?

Hi, no I was just recommending it for the OP because she said she's vegan and struggles to get enough protein in her diet currently.

If you eat a diet with plenty of protein already you might not need it, but to build muscle it's a great way of getting more protein in, especially after a workout.

Also, it shouldn't hinder weight loss as long as you factor in the calories. I don't know though, sorry I'm not trying to lose weight, just get stronger.

Hiya, AliceMay, there are lots of plant based protein sources aside from lentils
quinoa
pulses
tofu
nuts
seeds
chia seeds
buckwheat
oats
brown and wild rice
veg - look up for individual values
nutrItional yeast (also available with b12)
hemp seeds
spirilna
the items above all have varying values, so you’d need to look them up.
average adult needs 0.75 of protein per kilo of body weight.
eg- an adult weighing 60k, would need 55g of protein a day.
I think that some plant based milks contain protein too, so if they are part of your vegan lifestyle, you can count that too.
it’s amazing how many athletes have turned to vegan protein against animal protein, only to achieve better results in their sporting life.
good luck …
above have lots of other health benefits aside from their protein values… I find it quite intriguing to live plant based.
as a vegan, you might like to look up Markus Rothkranz… he has a free ebook “heal yourself 101” to download, as well as loads of YouTube tutorials… alert, he is an advocate of raw veganism.

@Farmageddon makes sense thank you!

I don’t know if it has already been mentioned but look at ‘50 and beyond’ gaining muscle on Facebook’ it is really inspiring.

40s is a great time to delay the start of muscle atrophy. I'm seeing/ have been seeing the women in my family in their 80s/ 90s really struggling with their balance and mobility, often from their 60s which is exacerbated by poor muscle mass. Plus weights and high impact exercise are great for muscle density to ward off or at least delay osteoarthritis. They spent their adult years with life becoming less physical (less manual tasks/ driving) but only a limited range of exercise being ladylike.

I've had two encounters with people who haven't seen me for ages in the past fortnight. The first thought that I must be another relative because he thought I looked younger than I did 10 years ago. While it may very well be attributable to his age/ eyesight, the last time he saw me, I had a young baby, poor sleep and was in the first weeks of C25k to get fit post-baby. I'd also still have had post-baby weight. The second is still of an age of decent eyesight, but did say "how come you never get older" and exercise does help with staying moving as a young person, and keeping a consistent weight/ build.

I do circuit style weights classes as well as running and swimming. My upper body is the most muscular that it's been.

It's difficult for women to look "bulked" rather than "toned" without a lot of serious effort in the gym and with nutririon, but building a functional range of muscle is one of the best things you can do for long term health.

Some of my life goals include things like still being able to sit on and get up off the floor for decades to come because it's about functional movement.

Reformer Pilates has changed my life. Not only do I have no aches pains and stiffness but I’m in the best shape I have ever been in. I’m completely toned with muscle definition. I absolutely love it

I love this thread! So encouraging!

As mentioned in my pp, training with Caroline Girvan

I am late 50s and fitter than I have ever been.

I've been an on off gym goer most of my life, but a switch to largely home working since the pandemic has meant I can use commuting time for exercise and eating properly.

So I do a mix of resistance ( which I love) and cardio three to five times a week, do a weekly reformer Pilates class ( which is fantastic ) and hill walking with the dog at the weekend.

I am lean and toned, but don't touch protein powder. I get enough good quality protein in my normal diet. Everything cooked from scratch.

Exercise is so important as we get older. I live alone and it's great to have the strength to lift heavy stuff easily ( 25 k bags of coal in the winter for instance)

@movein - me too! I am lucky enough to have an absolutely fantastic instructor who runs small classes and knows all our bodily quirks and can adapt exercises as necessary.

She has clients in their 70s and 80s. They are all as fit as fleas.

You can build muscle in your 90s. No time is too late to start.

I am 42 and have been going to the gym and lifting weights twice a week for about 5 weeks now. I have been so impressed with the results. I don't even feel like I've been trying that hard and I've got really ripped. Wish I'd started doing it years ago.

@VeganFromSveden wow! I am only just in my fifties and haven't brushed my teeth yet this morning... please know that you have inspired me to start doing squats too! 💪(had to do a bicep as they don't have a bulging thigh! 😂)

I'm 43 and have been doing strength training with a PT in a small group setting for the past 3 years. I've got more muscle, definition and tone than ever before!

Of course you can gain muscle and lose fat! What do you think happens to you physiologically when you hit 40?!

AliceMay… my apologies! I said an example of a 60k adult needing 55g of protein, but I meant to type 45g…

This is so true. I have watched both my parents decline physically over the past 10-20 years and part of the reason is that they rarely did any exercise, except for a gentle walk in the park.

My mother in particular says she hates getting sweaty, so avoids it at all costs. She's not overweight, but has lost mobility and is struggling with physical tasks over the last few years.
It has spurred me on to get serious about building and maintaining muscle as I approach 40, as I also read about declining muscle mass, bone density as we get older, and I want to hold onto it for as long as possible.

Osteoporosis is far more common in women than in men, and more women need to be made aware of the benefits of weight bearing exercise for their health during and after menopause. It's not just about aesthetics, although that's a nice added benefit.

I agree, it has changed my attitude to exercise completely. I was never sporty when I was younger, and just thought I wasn't that 'type' of person to enjoy exercise. I've always been slim so it never bothered me that much.

But I love feeling stronger, and there is a lot of variety in the classes. Instead of exercise being something I dread and make excuses to avoid, I actively look forward to it, which I never thought would happen. I agree with Words that the instructor makes a big difference. They all have different styles, and when I started classes, I found some of them quite off putting. But eventually I found two that I love and go to regularly.

OP I would suggest you find some sort of exercise you enjoy and stick to it. Your body will thank you.

Such a positive thread. It’s great to see the sensible and healthy approach to exercise/weight/appearance/fitness being acclaimed.

I’m a success story when it comes to weight training I think. Started in January at the age of 50. Now look better than I have since I was in my early thirties. I feel fitter too and more mobile.

Unlike many on here, I did need to lose weight as well as get fit and strong. My BMI has come down to 27 from a starting one of 35. So, I have more work to do, but I’m motivated to do it! And I’ll stick to it in future when my BMI is ok.

I live near the sea in a popular retirement town and there are loads of fit and slim eightysomethings about. They are inspirational.

Yes. Arse and legs filled in very fast, arms not quite so, but I would definitely say it is not too difficult at all if you do strength training.
I m 44

This is a genuinely inspirational thread. So lovely to read. @TennisWithDeborah what training do you do?

Gym four times a week plus 12k steps daily.

Gym - warm up on the treadmill then weights as heavy as I can manage for arms, abs and legs. Cool-down on rower.

I’ve also been intermittent fasting but other than that I have not changed my diet except for cutting crisps (my weakness!)