Can We Build Muscle After 40? Testosterone and Ageing

A deep dive into testosterone and strategies to maintain and build muscle as we grow older

Photo by Jakob Owens on Unsplash

Testosterone is a key hormone for muscle growth, fat metabolism, bone density, and overall well-being. As men age, our testosterone levels naturally decline, and our ability to build and retain muscle diminishes.

When I was in my late 20s and early 30s, I thought it wasn’t realistic for most people to build a decent amount of muscle naturally later in life.

Anyone who is super jacked after 40 has to be on something! Right?

Wrong.

I’ve just turned 40, and after 15-plus years in the gym, I’m still in pretty great shape — no dad bod here. I’m still building muscle, and my strength isn’t far off what it was in my late twenties.

So, I thought I’d delve into the research.

This article explores the rate of testosterone decline as we age, how it impacts muscle growth, and strategies to mitigate these effects.

What Is Testosterone?

Testosterone is a hormone primarily produced in men’s testes. Females produce smaller amounts in their ovaries, and the adrenal glands produce some in both sexes.