Here’s Why it’s Important to Grow Your Muscles and Get Stronger – and Exactly How to Do it… 

By Adam Armstrong

As you age, it’s important to focus on building muscle and strength.

This is especially true for men over 40 because as we age, our bodies become less efficient at producing testosterone, which is responsible for muscle growth…

And resistance training supports testosterone production.

In my opinion, the more MUSCLE and STRENGTH you have once you hit 40, the better (so long as you’ve built it naturally, without using anabolic steroids, which have many side effects and dangers).

Fortunately, there are several things you can do to help your muscle and strength building efforts, once you’re over 40.

Let’s get into it…

Why is It Important to Build Muscle and Strength Once You’re Past 40? 

The reality is that modern scientific studies have PROVEN beyond a shadow of a doubt that all other things being equal, men with more muscle, and especially STRENGTH, live LONGER!

Here’s why…

Strong muscles help to keep your bones and joints strong and healthy, which can reduce the risk of osteoporosis and arthritis.

Strong muscles also help with balance, which can reduce the risk of falls (and also reduce the severity of a fall if you have one… think about it… if you’re STRONG and you fall, there’s a good chance you’ll grab onto something and prevent an injury, or stick your arms out and prevent a FACE PLANT. However, if you’re weak and frail, the chances of this happening is greatly reduced and broken bones – or worse – can be the result).

Bigger muscles also support your metabolism, which helps to regulate your weight.

Another benefit of having some muscle and being strong is that you’re less likely to get ATTACKED or MUGGED (because you’ll look like you can actually take care of yourself and your loved ones). And, if you are unlucky enough to get attacked, you’ll have more of a chance of defending yourself if you maintain or build your strength once you’re past 40.

Are you starting to see how keeping your muscle and being strong is about much more than vanity and ego?

It could literally save your life, and is highly likely to contribute towards your longevity!

Here Are 5 Things You Should Do to Optimize Your Muscle and Strength Gains:

1. Eat a Healthy Balanced Diet: 

Eating a balanced diet, including plenty of protein (at least 1 gram per kilogram of bodyweight), is essential for building muscle and strength.

Be sure to include high quality proteins (organic free range poultry and eggs, grass fed beef, wild fish and so on), complex carbohydrates (potatoes and rice are solid options), healthy fats (such as avocados and coconut oil), and plenty of fruits and vegetables.

Avoid processed foods, refined sugars and trans fats, because these can lead to inflammation and increased risk of chronic diseases.

2. Get Enough Sleep:

Getting enough sleep is important for muscle recovery and growth.

Aim for 7-9 hours of quality sleep each night.

If you struggle to achieve this length of sleep, use Alpha Sleep Formula (it’s safe, natural and non-habit forming).

3. Do Some Resistance Training: 

Resistance Training is the way to build muscle and strength.

You can do this at home, or in the gym, using a variety of equipment, including barbells, dumbbells, kettlebells, bodyweight exercises, sandbags, machines and more.

For getting as strong as possible, nothing beats the barbell. Exercises such as squats, front squats, deadlifts, bench presses and overhead presses can add serious muscle to your frame. Throw in some pull ups for your back and that can be all you need.

However you choose to do your resistance exercise, be sure to execute the exercises with great technique – because this will maximize your strength gains and minimize your risk of injury (injury is never a good thing, but it’s worse to get injured the older you get, because it takes longer to recover than when you were younger, primarily because tend to have less Growth Hormone as you age).

If you aren’t fond of lifting weights, a lot of muscle and strength can also be built doing sports that require a high degree of muscle tension, such as climbing or gymnastics.

4. Do Some Cardio: 

Cardio is important for overall fitness and can help improve muscle endurance and strength. Aim for 20-30 minutes of moderate-intensity cardio a few times a week.

While cardio won’t directly build muscle and strength – and can actually cause you to lose size if you do too much – it can indirectly help because the fitter you are, the more volume you’ll be able to achieve in your resistance training workouts.

Think about it this way…

If your cardiovascular fitness is so poor that you have to rest 10 minutes between every set of squats or bench presses, do you think you’ll gain muscle and strength as quickly as if you only needed to rest 3 minutes between sets?

Of course you won’t.

In order to avoid your “Cardio” Sessions cannibalizing your muscle and strength, keep them EASY. If you like, just do fast paced walking for 20-30 minutes, several times a week.

5. Focus on Recovery: 

The faster you recover from your resistance training sessions, the more often you can train and the more muscle and strength you can build!

My favorite recovery strategies are as follows:

• Eat a healthy balanced diet, and be sure to consume 30 grams of quality protein, and 30-50 grams or quality carbohydrates, within 60 minutes of finishing your resistance training sessions
• Take a contrast shower post workout: 1 minute hot water, 30 seconds cold. Repeat for 4-6 rounds
• Aim for 8 hours of deep, uninterrupted sleep each night (use Alpha Sleep Formula if this is a struggle for you)
• Use a massage gun daily, and get professional massage as often as you can afford it
• IF you have access to a swimming pool, get straight in the pool after your resistance training sessions and WALK a length, then SWIM a length. Repeat for 10-15 minutes (and remember to swim very slowly – this is a recovery session, not training for swimming at the olympics!). This is the BEST recovery method I know – and I learned it from Phil Richards, arguably the best Strength and Conditioning Coach in Europe. Try it!)

By following these strategies, you can build muscle and strength whatever your age!

Remember, building muscle and strength takes time, so don’t get discouraged if you don’t see results right away. Be consistent and patient, and you’ll soon be reaping the rewards.

If you have questions/comments, please leave them below and I will respond to you ASAP.

Thanks for reading, and I hope you have a great day,

Adam Armstrong

P.S. The better your Testosterone Levels, the easier you’ll find it to build muscle and strength. The trouble is, as most men age, their Testosterone Levels go DOWN…

Fortunately, you can support your T-Levels, safely and naturally using Primal Potency… a unique mix of 4 animal ingredients that really supercharge your male hormones!

My advice?

Take 4 capsules of Primal Potency 30-60 minutes before you do your resistance training, and anytime of day you like on your “off” days…

>> Check it out HERE