How to build up muscle tone in your 40s

You have reached the age of (quasi) 40 when your muscle tone starts to decline.


It is an inevitable consequence of age and gravity, both conspiring against you. You stare into the mirror and with horror find out that a lot of parts of your anatomy are starting to shift south. Where things were tight and toned not long ago, it has now given way to either a pudding-like wobble or just skin on bone.



No panic. The good news is that it is reversible at this age (I kid you not) and you don´t have to put in tons of work either. But you better start doing something about it, as time is not on your side. Providing you keep consistent, follow a few dietary rules and do some simple exercises frequently (yes FREQUENCY this is the KEY!), you will be able to maintain your basic musculature for many years to come.


1. Exercise


Without question, exercise is the most effective way to address muscle loss. Ideally you want to do something every day, if not at least 3 times per week. You don´t have to put yourself through endless weightlifting sessions, either to tone up. Check out these simple routines that you can perform in 10 minutes or less.

Upper body workout

Legs workout

Core workout


2. Increase Overall Protein Intake

Protein is the most valuable food for repairing and building muscle fibers. But you better


choose it wisely: it’s not just how much protein you eat, but also what type you consume. Not all protein is created equal, and the type of protein you eat also plays a role in preventing muscle loss. Check here for the best protein foods to include in your diet.

Eating enough protein is necessary to build and maintain healthy muscle mass, while also supporting tendons, ligaments and other body tissue. It is especially important after exercise, since physical activity like strength training purposefully damages muscle tissues so they can repair and grow back stronger.



5. Watch your Hormone Balance

Hormonal decrease can significantly affect muscle mass. If you are (almost) 40, you should consider checking out your hormone levels annually by taking blood tests. If necessary, deficiencies of essential hormones can be addressed using medication or natural supplementation under a doctor’s supervision. Here are also some ways to balance hormones naturally. You will also be glad to see that having a balanced hormone system will also benefit your skin, nails and the health of your hair.







Images are courtesy of Stocksnap.


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