If you’re over 40 and wondering how to increase muscle mass, you’re not alone. Many people in Wilmslow and Alderley Edge feel that getting stronger after 40 is out of reach. 

The truth is, you can still build impressive muscle mass at any age. You just need the right approach. Our personal trainers have helped hundreds of people like you gain strength, feel confident, and enjoy training again.

Below, you’ll find clear steps on how to gain muscle mass safely and effectively, even if you’re starting now.

Muscle Mass Often Declines After 40

Your body naturally starts losing some muscle mass in your 40s and beyond. This is called age-related muscle loss. 

It can lead to slower metabolism, lower energy, and a higher risk of injury. But this process is not permanent. With the right training, food, and recovery, you can reverse much of that loss and even grow stronger than before.

Strength Training Remains the Best Way to Increase Muscle Mass

Regular resistance training is the number one way to increase muscle mass after 40. Our personal trainers in Wilmslow and Alderley Edge focus on simple, safe exercises that work for real life.

Here’s what works best:

Compound movements 

These are exercises that work several muscle groups at the same time. Think of squats, lunges, presses, and rows. Instead of isolating one tiny muscle, you train your body as a unit. This means:

• You burn more calories per session.

• You train your core and stabilising muscles naturally.

• You get stronger for everyday tasks like lifting shopping bags or climbing stairs.

That’s why our personal trainers use compound exercises as the foundation of most programmes, especially within our BUILD programme, for clients over 40 who want to increase muscle mass efficiently.

Progressive overload 

Your body adapts quickly. If you lift the same weight the same way every week, progress slows down. Progressive overload simply means increasing the challenge slowly over time, adding a little more weight, doing one or two extra reps, or holding a position slightly longer. This signals your body, “We need more muscle!”

For example:

• Week 1: Squat 10 kg for 10 reps.

• Week 3: Squat 12 kg for 10 reps.

• Week 5: Squat 12 kg for 12 reps.

These small, steady changes build muscle mass safely without overloading your joints.

Consistency 

Missing a session here and there won’t ruin your results. What matters is showing up regularly. Transformation doesn’t happen overnight. Two to three well-planned strength sessions per week can make a visible difference in muscle tone, strength, and confidence.

Think of it as brushing your teeth: you don’t need a “perfect” brushing routine every time. You just need to do it often enough. Regular training, even if it’s shorter or lighter some weeks, beats sporadic “all-out” workouts every time.

Our personal trainers near you in Wilmslow and Alderley Edge design realistic schedules so you can stay consistent without feeling overwhelmed.

Exercises to Avoid When Building Muscle After 40

Not every move is ideal if you’re over 40 and working to increase muscle mass. Certain exercises place unnecessary strain on your joints or give little return compared to safer options. 

1. Heavy barbell back squats without solid technique

They can overload the spine and knees if you haven’t built the right foundation. A goblet squat or a moderate leg press is often a smarter choice.

2. Behind-the-neck presses or pulldowns

Twisting the shoulders into awkward positions increases the risk of injury, so overhead presses and front pulldowns are safer alternatives.

3. Deep dips on unstable bars

These stress the shoulders and elbows; controlled push-ups or bench dips with feet on the floor deliver strength benefits without the same risk.

4. High-impact plyometrics like repeated box jumps

These can jar the joints if you’re not fully prepared. Low-impact step-ups or controlled jump variations work better.

5. “Ego lifting”: using more weight than you can control

This is one of the fastest ways to stall your progress. Lifting a challenging but manageable load with good technique builds muscle far more effectively.

By avoiding these risky movements and choosing joint-friendly alternatives, you protect your body and keep making steady gains in strength and size.

Eating Enough Protein and Calories Supports Muscle Growth

Training hard is only half the picture. Your muscles need the right fuel to grow. As you get older, your body actually needs a bit more protein to recover and gain muscle mass.

• Include a source of protein with every meal: eggs, chicken, fish, beans, or Greek yogurt.

• Distribute your protein evenly across the day instead of loading it only at dinner.

• Maintain a slight calorie surplus so your body has enough fuel to build new muscle tissue.

Our personal trainers can help you plan simple, tasty meals that match your training and nutrition.

Structured Workouts Make Gaining Muscle Easier

Wandering around the gym without a plan slows your progress. A clear workout structure speeds it up. At Alchemy Personal Training, your personal trainer designs sessions that fit your fitness level, schedule, and goals.

A typical plan might include:

• 3-4 full-body strength workouts per week

• 6-10 reps per exercise for building muscle mass

• 60-90 seconds rest between sets

• Gradual increases in weight or intensity

This structured approach means you always know what to do next and how to do it safely.

Recovery and Sleep Are Crucial for Muscle Growth

Muscles grow when you rest, not just when you lift. Skipping recovery can stall your results. After 40, recovery becomes even more important.

1. Get 7-8 hours of quality sleep every night.

2. Include rest days or light activity days in your week.

3. Try gentle stretching, yoga, or walks to support blood flow and reduce stiffness.

Our personal trainers often say, “Training breaks muscles down. Recovery builds them back stronger.”

Hormones, Age, and Lifestyle Affect Your Results

Hormone levels such as testosterone and growth hormone decline slightly with age. That can slow down muscle building, but it doesn’t stop it. Managing stress, eating well, and training smart can offset much of the decline.

Tracking Progress Keeps You Motivated

Small wins add up. Track your progress so you can see results even when the mirror seems slow to change.

• Measure your strength (how much weight you lift).

• Track how your clothes fit or take body measurements.

• Celebrate milestones: more push-ups, heavier squats, or better posture.

These simple checks show you that your plan is working.

Extra Tips From Personal Trainers to Gain Muscle Mass Faster

Our coaches share these extra tips with clients:

• Warm up properly to protect joints.

• Focus on good form, not just heavier weights.

• Vary your exercises every 6-8 weeks to keep progress coming.

• Pair strength training with balanced cardio for heart health and recovery.

This blend of smart training, good nutrition, and patient progress makes it realistic to increase muscle mass at any age.

Building Muscle After 40 Is Absolutely Possible

You can absolutely gain muscle mass and feel stronger after 40. With the right plan, consistent effort, and a supportive coach, you’ll see steady improvements in strength, energy, and confidence.

If you’re looking for a personal trainer in Wilmslow or Alderley Edge who understands the unique needs of people over 40, Alchemy Personal Training is here to help. Our friendly, experienced trainers create plans that fit your life. Book a free consultation and start building the body you deserve.