đź’Ş The Muscle You Lose After 40 (And How to Keep It)

PLUS: You’re Not Old—You’re Just Under-Recovered

AuthorAuthor

Michael Pender & Ryan Engel
August 05, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: The Muscle You Lose After 40 (And How to Keep It)

  • Mindset Shift: You’re not old—you’re just under-recovered

  • Question from Our Readers: Can I still build muscle at my age?

  • Fit Trivia: Which 90s military-themed film featured a shredded drill instructor doing push-ups with one arm while yelling about “pain being weakness leaving the body”?

The Muscle You Lose After 40 (And How to Keep It)

Starting in your 40s, most men lose up to 1% of muscle mass per year if they don’t train consistently.

That means:

  • Slower metabolism

  • Lower testosterone

  • Less strength and resilience

  • A faster path to injuries and fat gain

But the good news?

Muscle is still very buildable—and very savable—after the age of 40.

You just need to be more strategic:

  • Strength train 3–4x per week

  • Prioritize protein with every meal

  • Sleep and recover like it’s your job

  • Use good form with progressive overload

You’re not too old. You’re just one consistent week away from a comeback.

FROM RYAN’S DESK

Waiting for the perfect moment? The right plan? Someone to drag you off the couch? Forget it. You are the rescue mission. Your habits, your grit, your choices, they’re the solution. Man up, gear up, and handle it. Every. Single. Day.

Mindset Shift:

You’re Not Old—You’re Just Under-Recovered

It’s not your age slowing you down.

It’s years of stress, poor sleep, and skipped meals.

Clean that up, and your strength will surprise you.

Question from Our Readers:

“Can I still build muscle at my age?”

– Mike, 56, from Detroit

Yes. And in many cases, you’ll build it better than when you were younger.

Why?

  • You’ve got more discipline

  • You’re training smarter

  • You’re eating with purpose

The key is consistency over time, not the number of plates on the bar today.

Fit Trivia: Which 90s military-themed film featured a shredded drill instructor doing push-ups with one arm while yelling about “pain being weakness leaving the body”?

Answer: G.I. Jane (1997)! Master Chief John Urgayle (played by Viggo Mortensen) stole the show with a brutal fitness scene and that legendary line. The film captured raw military conditioning—and reminded us what intensity looks like.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

EXCLUSIVE DEALS FOR OUR READERS

Our Partners:

3M Coaching: Offering Free Consultations for Limited Time Only

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Publisher: Ryan Engel

Editor: Michael Pender

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