How to Build Muscle after 40 | Brighton Personal Trainer's Guide to Safe Strength Training

How to Build Muscle After 40 — Without Getting Injured

Once you hit your 40s, recovery, hormones, and joint health all change — but that doesn’t mean progress stops.

As a Brighton personal trainer in my 40s, I’ve helped hundreds of men rebuild muscle, regain energy, and train pain-free.

Here’s exactly how to do it right.

1. Don’t Chase Your 20-Year-Old Numbers

Your body can still handle hard training, but ego lifting is the fastest road to injury.

Fix:

Train heavy enough to stimulate muscle — but focus on form, control, and tension.

Use joint-friendly lifts like safety-bar squats, dumbbell presses, or cable variations.

Think “longevity strength,” not “short-term bragging rights.”

2. Prioritise Recovery Like It’s Training

You don’t grow in the gym — you grow when you rest.

Sleep, nutrition, and stress management are your new anabolic trifecta.

Fix:

Sleep 7–9 hours a night, walk daily, and keep stress low.

A poor recovery week can undo a month of good lifting.

Plan deloads every 6–8 weeks — your joints (and hormones) will thank you.

3. Dial In Nutrition for Hormone Health

After 40, nutrition matters more than ever.

Low protein, poor hydration, and inconsistent eating can crush progress.

Fix:

Hit 1.6–2.2g of protein per kg of bodyweight daily.

Eat balanced meals with whole-food carbs and healthy fats.

If you’re struggling with energy, libido, or recovery — get your hormone levels checked and optimise naturally through diet and training first.

That’s the difference when you work with an experienced Brighton based personal trainer.

Focus on Consistency Over Complexity

You don’t need the newest training program — you need a repeatable one that fits your life.

Building muscle after 40 is about showing up week after week, not chasing trends.

Fix:

Stick to a proven 3–4 day split. Track weights.

Add 1 rep or 1kg over time. That’s progressive overload in action.

Simple works — if you do it consistently.

5. Don’t Ignore Mobility and Warm-Ups

Tight hips, cranky shoulders, or lower-back niggles?

That’s your body asking for movement prep, not punishment.

Fix:

Start each session with 5–10 minutes of mobility — hips, thoracic spine, and shoulders.

End with a cooldown. You’ll lift better and feel younger doing it.

Ready to Rebuild Your Strength?

If you’re ready to feel stronger than you have in years — without risking injury — I can help.

Whether it’s 1-1 coaching in Brighton & Hove or remote online training, you’ll get a plan that fits your goals and your life.

👉 Contact me today to start your transformation.