“How do you build muscle after 40?” is the question I posed to Dr. Eric Helms.
After listening to him discuss the implications of aging on his bodybuilding career in a Dec. 2023 episode of the podcast, I felt a chill creep up my spine and was compelled to reach out. I’m in my early 30s — is my muscle-building journey coming to an end?
Dr. Helms, who is 41 and has been lifting “to maximize strength and size” for just over two decades, didn’t give me a one-sentence answer. In fairness, I didn’t just ask him how to keep the gain train rolling.
If you’re approaching or have since passed the big 4-0 and like to hit the gym, you’re probably wondering about your muscle-building prospects, too. Here’s what Dr. Helms has to say about building muscle after 40.
Building Muscle After 40 With Dr. Eric Helms
When I tapped Dr. Helms with what I thought were simple questions — “How do I keep building muscle through and beyond my 40th birthday?” “Will I have to change my workout routine?” “What stocks should I invest in?” — I expected brief but razor-sharp answers.
As it turns out, I had bitten off more than I could chew in the best way. Dr. Helms was generous with his time and helped me understand the impact of time on his bodybuilding career, citing plenty of science to back up his claims.
Below you’ll find a transcript of my conversation with Dr. Helms, with science-backed training tips and a sample muscle-building workout split from the doctor himself. If you’re strapped for time, all questions come with an abbreviated “TL;DR” at the end.
Tell us a bit about your competitive history as a bodybuilder. What competitions have you attended and how did you fare?
Eric Helms: “My first natural bodybuilding season was in 2007, but I’d competed in unsanctioned powerlifting meets prior to that. Before committing fully to natural bodybuilding in 2023, I’d competed in 18 powerlifting meets, five weightlifting meets, and two strongman shows as well as the Highland Games.”
- Helms’ best results in powerlifting are 227.5 kilograms (501.5 pounds) in the back squat, 155 kilograms or 341.7 pounds in the bench press, and 260 kilos (573.2 pounds) in the deadlift.
“I’ve always enjoyed the ‘tactical challenge’ of balancing both strength and physique-related goals, but I’ve had to accept that as much as I love strength training, I’m more gifted as a physique athlete.”
“Across the 18 bodybuilding contests I’ve done, I’ve competed in 22 different classes. Most recently, I placed seventh in my pro debut at the 2023 World Natural Bodybuilding Federation (WNBF) in the Open Middleweight division — my career highlight so far.”
TL;DR: Helms has a competitive fitness career stretching back to 2006. In the roughly 18 years since, he’s competed in powerlifting, weightlifting, and bodybuilding and now focuses his efforts entirely on improving his physique as a WNBF athlete.
As a bodybuilding athlete over 40, what are the major changes you’ve noticed in how your body responds to the demands of strength training as you age?
EH: “Honestly, I haven’t noticed many changes that I can attribute strictly to aging. But certain things do change after 20 years of training hard. When I was younger, I could afford to be reactive to injuries like tendinitis or muscle strains. Nowadays, if I’m not proactive, these issues take longer to resolve.”
- Helms cites blood flow restriction (BFR) training as a particularly valuable asset to his workout routine, as it allows him to perform “productive” training without having to work with heavy weights at all times.
“I also have to be more attentive to my sleep, hydration, and recovery. On the upside, I’ve accumulated such a high tolerance for work that I can train at high volumes and in close proximity to failure with heavy loads. That comes from 20 years of progressive overload.”
TL;DR: Helms hasn’t necessarily become any more frail after turning 40, but he does note that he must pay more precise attention to his body’s needs and be proactive about things that, in prior years, he may have been able to overlook altogether.
Are folks over 40 disadvantaged in their capacity to build muscle or lose fat? If so, by how much?
EH: “Father Time is undefeated. Age-related muscle loss and function, known as sarcopenia, is unavoidable. That said, declines in physical capability resulting from a sedentary lifestyle is not the same as sarcopenia.”
“These short-term studies are encouraging, and they have real-world examples backing them up as well. My colleague on the 3D Muscle Journey team, Jeff Alberts, placed in the top five at WNBF Worlds in 2023 at age 52. His competitive resume is getting more impressive as he ages, not less.”
“At the pro level, there’s Mr. Olympia winner Dexter ‘The Blade’ Jackson, who won the Olympia in 2008 after starting his bodybuilding career in 1992 in his 20s. Jackson also placed second at the Arnold Classic in 2020 when he was 50.”
“These athletes may be far from the top of the bell curve statistically speaking, but they — as well as a growing body of scientific research — indicate that many lifters can improve or at least maintain their athletic peaks as they approach 50.”
TL;DR: There’s little evidence to indicate that your athletic or muscle-building capabilities vanish after turning 40. Your top-end performance in certain areas may suffer a bit depending on your sport or activity of choice, but turning 40, 45, or even 50 is hardly a death knell.
: What are some of the adjustments you’ve had to make to your bodybuilding training to continue making progress after 40?
EH: “I’ve had to become more monogamous with my lifting — not trying to balance multiple strength sports alongside bodybuilding allows me to recover orthopedically, mentally, and systemically and keep making progress. Unfortunately, I’m not a low-volume responder, so I’ve had to pick my battles.”
- In the video below, coaches Helms & Alberts discuss different approaches to training volume as they relate to an athlete’s career in bodybuilding.
“To keep building muscle, I need to train closer to failure, with higher volumes, and dedicate more time to specific hypertrophy techniques that address weak points, such as utilizing movements which emphasize tension at longer muscle lengths. This wasn’t possible when I was also doing powerlifting, Olympic lifting, or strongman.”
“However, I believe 95% of lifters can make optimal progress toward their strength and physique goals simultaneously. It only becomes a bottleneck at the later stages of a career; moreso if you respond to high-volume training or aren’t built well for the strength sports.”
TL;DR: Helms has had to cut his losses when it comes to pursuing multiple athletic goals at the same time and drill down on his muscle-building efforts. Splitting focus and attention is feasible for younger athletes, but he advises prioritizing one or two specific goals after a certain point to avoid stretching yourself too thin.
It’s commonly advised for neophyte bodybuilders to “take the plunge” and compete early in their careers. Do you recommend that for newcomers who are over 40?
EH: “Age is no reason to not compete. Make sure you get a coach, do your homework, and have a strong ‘why.’ Competing is challenging, but if you do it right, it can be a positive and transformative experience.”
Helms included a reference to a Mar. 2024 paper by Latella et al. (4) During their research, the authors noted that Masters-aged powerlifters in their 60s were able to make substantial gains, and Helms pointed out that the subjects only began to see mild regressions in strength once they were in their 70s.
Don’t think you can’t improve from your starting point, regardless of the age at which you begin your journey.”
TL;DR: If you want to compete in bodybuilding and are over 40, there’s no reason to delay taking the plunge. However, Helms strongly urges any aspiring physique athlete to recruit the assistance of a qualified coach — such as the performance staff over at .
What dietary or supplement choices are particularly valuable for the over-40 bodybuilder?
EH: “I think supplements are a minor factor. Having a well-constructed diet is critical, which can account for most of your supplementation needs. It’s important to only consume evidence-based supplements that are third-party tested; up to 30% of dietary supplements can be contaminated or contain ingredients not listed on the label.”
“Other than creatine, whey protein — if you need help hitting your daily protein target — and caffeine for morning workouts, I do not recommend any supplements.”
TL;DR: Helms believes that dietary supplements should be just that — supplemental tools to plug the holes in your diet.
Dr. Helms’ Muscle-Building Workout Plan To Make Gains After 40
Dr. Helms was kind enough to provide me with an overview of his personal bodybuilding routine to help me understand the adjustments he’s made over the years. Bear in mind that this is only a glimpse at an informed, tenured physique athlete with specific needs — copying this workout split for yourself won’t necessarily yield the same results.
If you’re interested in following Helms along on his muscle-building journey throughout 2024 and beyond, you can find his YouTube workout vlogs below as well:
Monday: Chest, Back, Shoulders
Tuesday: Legs, Arms
Thursday: Upper Body
Friday: Lower Body
Saturday: Upper Body
FAQs
Is it possible to build muscle after 40?
Yes. Your ability to gain muscle does not significantly diminish once you turn 40 or for years after. However, you may have to be more careful about the intensity, frequency, or duration of your workouts to avoid overtraining or injury.
What’s the best way to build muscle after 40?
You build muscle after 40 the same way you would at age 20; by performing smart, progressive resistance training that targets all major muscle groups up to twice per week, and eating in a calorie surplus.
Is lifting weights beneficial for people over 40?
Strength training, or lifting weights, is potentially even more beneficial for middle-aged folks than most other age groups. Weight-lifting has been shown to slow down the effects of age-related muscle loss, and can improve bone-mineral density as well as balance and coordination.
References
- Fernandes, J.F.T.; Lamb, K.L.; Twist, C. Internal Loads, but Not External Loads and Fatigue, Are Similar in Young and Middle-Aged Resistance-Trained Males during High Volume Squatting Exercise †. 2018, , 45
- Gordon, J. A., 3rd, Hoffman, J. R., Arroyo, E., Varanoske, A. N., Coker, N. A., Gepner, Y., Wells, A. J., Stout, J. R., & Fukuda, D. H. (2017). Comparisons in the Recovery Response From Resistance Exercise Between Young and Middle-Aged Men. , (12), 3454–3462.
- Romero-Parra , N. , Maestre-Cascales , C. , Marin-Jimenez , N. , Rael , B. , Alfaro-Magellan , VM , Cupeiro , R. , & Peinado , AB (2021). Exercise-Induced Muscle Damage in Well-Trained Postmenopausal Women. , (6), 613–6
- Latella, C., van den Hoek, D., Wolf, M., Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2024). Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling Approach. , (3), 753–774.
