Harder to build muscle at 45yrs?

[tamrea]

I was just wondering if anyone has noticed or knows if it is harder to build muscle at the age of 45 yrs? Is there anything I should know to help develop the muscles other that eating in a surplus, watching marcos and training hard? Or does age not matter and I will build at the same rate that I would have at say 25yrs of age. Just curious!

[acrawlingchaos]

The ability to gain lean mass does slow as we age, but you can still do so and make tremendous progress at any age.

There is nothing different you need to do. The process for building mass will be the same for everyone, regardless of the rate of gain.

[ironwill2008]

I was just wondering if anyone has noticed or knows if it is harder to build muscle at the age of 45 yrs? Is there anything I should know to help develop the muscles other that eating in a surplus, watching marcos and training hard? Or does age not matter and I will build at the same rate that I would have at say 25yrs of age. Just curious!

Can't really comment on the difference between training at 25 or at 45 since I didn't get started until then ( at 45, as a 130-pound string bean). I gained mass at a reasonable rate once I got my training/nutrition/recovery---you know; the usual stuff that applies to everyone no matter their age or gender---squared-away.





It seems that new posters in this forum tend to use their age as an excuse not to work hard, or to avoid certain exercises, or rely on supplements rather than good, regular-food nutrition. If someone has no medical limitations, they need to realize that building mass/strength works the same for everyone.


ETA:
(the above paragraph isn't necessarily aimed at you, OP; it's just a comment on the general state of posts from noobs in this forum)

[DuracellBunny]

You have 20 extra years of bad living to undo is all.

[highiso]

Once your newb gains are maxed out it's hard to build muscle at any age. Most give up before then anyway.

[tamrea]

You have 20 extra years of bad living to undo is all.

I have to say that this is sad but true! Man do I ever regret quitting weight training for almost 18 yrs what I would do to know then what I do now. I have to admit I tend to be concerned that I wont get the body I want and I have know one to blame but myself. But I won't give up no matter how frustrating it can be at times.

[DuracellBunny]

I have to say that this is sad but true! Man do I ever regret quitting weight training for almost 18 yrs what I would do to know then what I do now. I have to admit I tend to be concerned that I wont get the body I want and I have know one to blame but myself. But I won't give up no matter how frustrating it can be at times.

It can be done, it just needs realistic expectations of effort and time is all. You didn't get the body you have overnight, so you won't get the one you want overnight either. Can you make a huge change? Most definitely yes.

[grubman]

Harder and slower than at 25, yes...but so are a lot of things. My Mom always said "youth is wasted on the young".

In any case, I'm 45, have been back for 3 years now after two 8 year layoffs (with a two year return inbetween). I'm still making slow and steady progress, and there is no way I'm going to stop again, even if I spend the rest of my life just maintaining what I got back.

I'm not huge...but I'm happy enough with my results so far.

I say screw all that "can't build muscle over 40" crap, hell, I think I look better than most the 25 year olds I see on the street...probably healthier too.

MHO

[bodyhard]

I will go against the grain here, I believe it is easier to build size and strength at an older age than a younger age.

So 35 - 45 greater than 20 - 25 for gaining mass and strength.

[John Prophet]

possibly easier since 40somethings should have more sense than 20somethings

do an honest workout that pushes you...no lies survive in the gym.

food is the drug

plenty of rest/recuperation. I recommend a basic deload every 4th week...that way you can hit the 3 weeks hard without fear of doing too much

[tomnationwide]

At 45 your life is likely more filled with outside things than when you were young so from a time perspective it's harder but if you focus on the muscles and food that you eat and do what works then no, it's about the same as if you were 20.

Something that DOES happen is that as you age you tend to be more sedentary and that contributes to chronic pains or issues that will have to be addressed. Otherwise the amount of physical "slowdown" your body gets because of age is minimal.

[weiss1967]

In last 18 months or so I added more strengh and mass then my son, and he is 20. Subject of gains in relation to age was beat to death in a few threads here. Seems that general concensus was that attention to details, diet, intensity, patience etc overcome any age related issues.

[piperdown]

OP, just go back and read ACC and BH's response, repeat and read again. If you don't get it, read it a third time.

[JN69]

In my experience, got away with bad diet when younger like everyone else. Go lift, hit McDonalds for a supersize. Gains everywhere.

Not as strong as when in 20's but also much lighter (180 vs 225). Didn't lose much strength but did lose some when leaning out through that change. Train/eat/rest for quality is important. That mind/muscle thing in the gym is an "art" and I think important.

The one thing I'm thankful for is getting in shape and keen on diet when I turned 40. Will admit it has taken time to adjust but once you find a groove, it's real easy to keep on it. You're never too old to start doing it right.

[davidolson22]

I will go against the grain here, I believe it is easier to build size and strength at an older age than a younger age.

So 35 - 45 greater than 20 - 25 for gaining mass and strength.

Care to elaborate?

[SymmetryDesired]

Harder and slower than at 25, yes...but so are a lot of things. My Mom always said "youth is wasted on the young".

In any case, I'm 45, have been back for 3 years now after two 8 year layoffs (with a two year return inbetween). I'm still making slow and steady progress, and there is no way I'm going to stop again, even if I spend the rest of my life just maintaining what I got back.

I'm not huge...but I'm happy enough with my results so far.

I say screw all that "can't build muscle over 40" crap, hell, I think I look better than most the 25 year olds I see on the street...probably healthier too.

MHO

Well said, Grubman.

[kimm4]

The ability to gain lean mass does slow as we age, but you can still do so and make tremendous progress at any age.

There is nothing different you need to do. The process for building mass will be the same for everyone, regardless of the rate of gain.

This^^

[OzChops]

It's definitely harder to build it than to not, at any age.

If it was easy, would it even be something we wanted?

[Brackneyc]

Care to elaborate?

I will, from my perspective. I train/eat with a plan now, and I didn't then. My gains then were mediocre at best. Now, steady and noticeable. For me, I have had my best success later in life. Many will echo this I am sure.

[Jsbird1]

No mention of lower T levels?? The drop off we see as older men certainly results in tougher gains, correct?

[kimm4]

No mention of lower T levels?? The drop off we see as older men certainly results in tougher gains, correct?

OP is a female. The problem with most female's is they're paranoid at the thought of gaining any fat. They barely eat in a surplus, never go the distance and start cutting too soon. The other problem is they don't understand the true definition of training hard/heavy. Rarely do I see female's pushing themselves out of their comfort zones and most of the time their training programs are garbage...

Women spend most of their time spinning their wheels and they wonder why...

[Jsbird1]

OP is a female. The problem with most female's is they're paranoid at the thought of gaining any fat. They barely eat in a surplus, never go the distance and start cutting too soon. The other problem is they don't understand the true definition of training hard/heavy. Rarely do I see female's pushing themselves out of their comfort zones and most of the time their training programs are garbage...

Women spend most of their time spinning their wheels and they wonder why...

Thanks for the reply Kimm.

[AAOBob]

I was just wondering if anyone has noticed or knows if it is harder to build muscle at the age of 45 yrs? Is there anything I should know to help develop the muscles other that eating in a surplus, watching marcos and training hard? Or does age not matter and I will build at the same rate that I would have at say 25yrs of age. Just curious!

From personal experience, yes, but also so what? Gotta play the cards you are dealt.

[jcpeyton]

I've worked out fairly consistently since I was in my late teens and I'm approaching my 42nd birthday. I'd say the longest layoff I've ever had is the 8 weeks that I was in basic training - and that wasn't really a layoff, just a layoff from iron. So that being said...for me I was able to put on muscle easier at 25 than now. I'd say it wasn't really until my mid 30's that I noticed it becoming a harder feat than when I was younger. I've had my levels checked through the years and I've always been "normal." I will also say that I agree with another poster above in that I need to be much cleaner in my diet now than I used to because I just can't get away with it. I also have to do more cardio than I ever used to in order to just maintain a certain look. So as I age, I'm adapting. In some ways it feels like I'm working out harder than I used to, but in all likelihood I'm just working out smarter. You will learn what your body needs over time as you progress on your journey.

[snoack]

I will go against the grain here, I believe it is easier to build size and strength at an older age than a younger age.

So 35 - 45 greater than 20 - 25 for gaining mass and strength.

Agree on this. For one thing, you're generally a lot smarter, and that plays well into your favor.

[Landor]

Personally for me it is harder to lose fat I think then build muscle. The one main thing is how healthy you are to start with. Obviously men and women will be different. Men in their 40's and up might have low testosterone or high estrogen or some other type of issues and not even be aware of it. With all that a said, I am 47 going on 48 and although I do not think I build muscle like a 25 year old I do not believe I have any problem building muscle.

[Jsbird1]

Does anyone have any experience with ZMA or Amidren?

[Mike Spitzer]

Technically is may be a little harder to gain muscle but unless you have major endocrine/hormone decline - it is not as much harder as common thinking would lead you to believe.

As others above said .... unwanted fat gain around the middle is more an issue than difficulty adding muscle and strength.

[DMillerNP]

take a natural testosterone supplement. testosterone starts to decline after early 30s and building muscle becomes slower and harder

[bodyhard]

take a natural testosterone supplement. testosterone starts to decline after early 30s and building muscle becomes slower and harder

BS, this is what society wants you to believe.