💪 The Real Reason You’re Not Building Muscle After 40

PLUS: Reset Your Meals This Week With The “3 Core Meal Rule”

Author

Ryan Engel
January 19, 2026

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TODAY’S LEVEL UP:

  • Coach’s Corner: The real reason you’re not building muscle after 40

  • Pro Tip: Reset your meals this week with the “3 Core Meal Rule”

  • Question from Our Readers: “Is soreness necessary for a good workout?”

  • Fit Trivia: Which 1980s movie features a hero who trains in the jungle to prepare for battle?

The Real Reason You’re Not Building Muscle After 40

Here’s the reality:

If you’re lifting but not seeing real change, it’s probably not the gym that’s the problem.

Here’s what’s really holding most men back after 40:

  • Inconsistent protein intake — muscle needs fuel to grow

  • Poor recovery — sleep and stress matter as much as your sets

  • No progression — if the weights, reps, or effort aren’t going up, your muscles won’t either

And remember: you don’t need to train every day.

You need to train with intent and structure 3–4x/week. That’s what builds muscle. Everything else is noise.

FROM RYAN’S DESK

Intensity spikes. Consistency endures. Don’t rely on all-out effort once in a while; build habits that show up every day. Intensity feels powerful; consistency builds results. Be the guy who keeps moving forward, even on low-energy days. That’s how progress compounds.

Pro Tip: Reset Your Meals This Week With The “3 Core Meal Rule”

Want to simplify your diet this week and still stay on track?

  • Pick 3 simple go-to meals you enjoy and can prep easily

  • Eat them on repeat for the next 5 days

  • Add variety with seasonings, sides, or rotating protein sources

Example:

  • Breakfast: Eggs + oats

  • Lunch: Chicken + rice + veggies

  • Dinner: Ground beef + potatoes + greens

It removes decision fatigue and guarantees consistency.

You can spice it up again once your results show up.

Question from Our Readers:

“If I’m not sore the next day, does that mean I didn’t train hard enough?”

— Leo, 45, from Boston

Great question, Leo.

Nope—soreness is not the best indicator of a good workout.

Here’s what is:

  • You hit near failure on key sets (without breaking form)

  • You progressed (more reps, more weight, better tempo)

  • You stayed consistent

Soreness is just a side effect of doing something new. You don’t need to chase it—chase results instead.

Fit Trivia: Which 1980s action movie hero trained in the jungle to prepare for an epic showdown?

Answer: Commando (1985) — starring Arnold Schwarzenegger.
Arnold’s jungle assault training sequence (complete with tree log carries and trap setting) became a symbol of raw power and tactical intensity. Classic.

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.

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Publisher: Ryan Engel

Editor: Michael Pender

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