6 Simple Exercises Guaranteed To Rebuild Your Lost Muscle At 40
Retrieve your stolen goods using this workout that leans into the power of your muscles’ memories.
It is possible to reverse muscle loss after 40.
THE BRIEF
Time to read: 4 minutes
Time to action: 24 minutes
Mantra: Keep it simple, stupid
Main message: 5 simple stats to help rebuild lost muscle
Stat: 2.5lbs - the average increase in 40+ muscle mass built through simple strength training
At FORM, we are huge fans of a KISS workout (keep it simple, stupid – not what you may have originally thought we meant, sadly).
A simple workout is often the best way just to build straight-up muscle. There is so much data to validate the detail in any given workout, so we’ve tried to dig out just the 5 stats that truly matter.
Even if you read nothing else about how to make your body perform better, these alone will make you think differently about your workout routine:
1. 40-60%: Your potential increase in body strength using straight sets over more complex training methods.
2. 8-12: The ideal number of reps per set for muscle growth.
3. 60 seconds: The ideal amount of rest between sets.
4. TBW: Total body workouts are the fastest way to build the most muscle.
5. 80%: The optimum amount of the weight you should be using (of your maximum lift)
The KISS formula for a month of easier muscle gain:
SETS REPS LIFTING VOLUME
WEEK 1 3 12 70-80% of max
WEEK 2 4 12 increase weights by 3%
WEEK 3 4 10 Increase weights by 5%
WEEK 4 3 8 Increase weights by 7%
YOUR KISS MUSCLE WORKOUT
Incline dumbbell bench press
Muscles: chest, shoulders, triceps, abs
Maximise pec activation with incline dumbbell presses.
Lie on a 30-35º incline bench, hold dumbbells above your chest, and maintain a flat back.
Lower weights to chest, pause, then press back up with controlled speed.
Straight bar preacher curls
Muscles: biceps, abs, forearms
Hold a straight bar with an underhand shoulder-width grip.
Lean over a preacher or incline bench, extending your arms fully.
Curl the weight up by bending your elbows as much as you can.
Keep your elbows anchored on the bench and contract your biceps to maximise the movement.
Leg extensions
Muscles: quads, hamstrings
Use the leg extension machine here. Sit on the machine with your back against the pad and position both ankles beneath the pads.
By working both legs simultaneously you can hit a higher rep count than isolating each leg individually.
Hold the handles and extend your knees to lift the weights.
Hold this position for 2 seconds, then gradually lower the weights without letting the weight rest on itself.
Maintain control throughout the movement to optimise the exercise.
Seated dumbbell shoulder press
Muscles: shoulders, trapezius, abs, forearms
Sit on the bench's edge, holding a dumbbell in one hand.
Raise the dumbbell to position it on each side of your head, palms facing forward.
Extend your arms to press the weights overhead.
Lower the weights back down to the starting position in a controlled manner.
Bent over row
Muscles: lats, forearms, lower back, biceps
Stand with an overhand shoulder-width grip on a barbell.
Keep your back flat and bent at a 45º angle to the floor, allowing the weight to hang at arm's length.
Bend your elbows and pull the barbell towards the base of your chest.
Pause briefly, then lower the weight back to the starting position.
Decline triceps extensions
Muscles: triceps, biceps
Position yourself on the decline bench and hold a barbell with an overhand grip, shoulder-width apart.
Place the barbell above your shoulders. Incorporating triceps exercises like this at the end of your workout can increase bench press strength and long-term muscle growth.
Lower the weight behind your head by bending your elbows while keeping them pointed upward. Ensure proper form is maintained throughout the movement.
Straighten your arms to return to the starting position.
According to a study published in Strength Training (Human Kinetics), this exercise engages approximately 92% of the muscle fibres in your triceps.
PT WOLF
PT Wolf is a personal trainer who tries and tests every programme we put together. A celebrity trainer, Wolf has been a fitness journalist, practising what he preaches for over 20 years. Now into his 40s, Wolf has added muscle to his frame in every decade of his life and has an annoyingly healthy body fat percentage. He tries it before he says it, but even more importantly, he lives it every day.
