In 30 seconds
- From 40 onwards, strength is the priority: loss of muscle strength is the main sign of sarcopenia, which can begin before old age.
- The WHO recommends strength training on at least 2 days a week and, from 65, adding balance and strength on 3 days.
- Older adults need more protein: at least 1.0-1.2 g per kilo a day.
- In people over 50 who did strength training, creatine added 1.37 kg of lean mass and more strength. The EU authorises a specific claim for people over 55.
Turning 40 is no obstacle to training; what changes is the priority. If you used to focus on running or on calorie expenditure, the key piece now is strength. This guide explains why and how, with what the studies say.
Why strength is the priority
The European consensus on sarcopenia defines it as a muscle disease that develops over the course of life, and uses loss of muscle strength as its main sign. It is common in older people, but it can begin earlier 1.
The good news is that muscle responds to training at any age. What you do not use, you lose, and what you train is maintained or improves.
From 40 onwards
Your training week, in practice
How much to train
The World Health Organization recommends 2:
| Adults | 65 or over | |
|---|---|---|
| Aerobic exercise | 150-300 min moderate or 75-150 min vigorous a week | The same |
| Strength | At least 2 days a week | At least 2 days a week |
| Combined balance and strength | — | At least 3 days a week |
Source: World Health Organization, 2020.
In practice, from 40 onwards:
- 2-3 strength sessions a week, working the large muscle groups: legs, back, chest and shoulders.
- Progressive loads: the last couple of repetitions of each set should be hard. Increase the weight little by little.
- Aerobic exercise on the other days, whichever kind you enjoy most.
- Balance, especially from 60 onwards: standing on one leg, side steps.
More protein than you think
With age, muscle needs more protein to be maintained. The PROT-AGE expert group recommends at least 1.0-1.2 g per kilo of body weight a day for healthy people over 65, more than is recommended for younger adults 3:
| Your weight | 1.0 g per kilo | 1.2 g per kilo |
|---|---|---|
| 60 kg | 60 g | 72 g |
| 70 kg | 70 g | 84 g |
| 80 kg | 80 g | 96 g |
| 90 kg | 90 g | 108 g |
Source: PROT-AGE group, 2013. If you do strength training, your needs may be higher.
If you do strength training, your needs may be a little higher. Spread it across the day's meals, rather than leaving it all for dinner. If you find it hard to reach with food, a protein shake makes it easy. Protein contributes to the maintenance of muscle mass. A varied and balanced diet and a healthy lifestyle are important.
Creatine from 50 onwards
What creatine added to strength training
Creatine, from 50 onwards
It has been studied extensively in this group. A meta-analysis of 22 trials with 721 people aged 50 or over who did strength training found that those who took creatine gained 1.37 kg more lean mass and more strength on the chest press and leg press than with placebo 4.
The EU authorises a specific claim 5:
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. The effect is obtained with 3 g of creatine a day and strength training at least three times a week for several weeks, with loads of at least 65-75% of your maximum.
3 g a day is also the amount that AESAN, Spain's food safety agency, considers safe and acceptable in a supplement for healthy adults 6. If you have kidney disease, check with your doctor first.
Recovery is part of training too
As the years go by, recovery needs more attention: sleeping 7 hours or more, not stringing hard days together and listening to niggles before they become injuries. You will find it in our sleep and recovery guide.
Your plan in one sentence
Strength training 2-3 days a week, protein at every meal, 3 g of creatine a day and good rest. And patience: changes are measured in months.
Frequently asked questions
Can you build muscle after 40?
Yes. Muscle responds to strength training at any age. In trials with people aged 50 or over who did strength training, those who also took creatine gained 1.37 kg more lean mass than with placebo.
How many days a week should you do strength training after 40?
The WHO recommends at least 2 days a week for adults. From 65 onwards, add 3 days of exercises that combine balance and strength.
How much protein do I need after 50?
The PROT-AGE expert group recommends at least 1.0-1.2 g per kilo of body weight a day for healthy people over 65, more than is recommended for younger adults. If you do strength training, it may be a little more.
Is creatine good for people over 50?
It has been studied extensively in this group, and the EU authorises this claim: “Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.” The effect is obtained with 3 g a day and strength training at least 3 times a week.
Sources
- Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. View publication
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. View publication
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. View publication
- Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226. View publication
- Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim relating to creatine. View publication
- AESAN Scientific Committee. Report on the risk associated with the consumption of food supplements containing creatine as an ingredient. Journal of the AESAN Scientific Committee. 2024;39:47-62. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
