Training after 40: answers with sources.
Short answers to the questions many people ask after 40. Every article starts with the answer, gives numbers and links the studies behind them.
- Metabolism · 5 min
Does your metabolism slow down after 40?
No. In a large international study, energy expenditure stays stable between ages 20 and 60 when adjusted for fat-free body mass. It only declines after 60, by about 0.7% per year. If you gain weight more easily after 40, these data say it is not because your metabolism fell off a cliff.
Read the answer - Nutrition · 6 min
How much protein do you need after 40?
If you do strength training: at least 1.2 g protein per kg body weight per day. For maximal muscle gain, a meta-analysis puts the tipping point at about 1.6 g/kg. Per meal, older adults need around 40 instead of 20 g for the same muscle stimulus. These are guide values from studies that often examine older groups.
Read the answer - Recovery · 6 min
Do you really need longer to recover after 40?
For plain muscle recovery after hard strength training there is no evidence for that. A meta-analysis of 36 studies found no age-related difference in strength loss, and the older adults even had less muscle soreness. What can take longer is the time tendons need to adapt to increasing loads.
Read the answer - Bones · 5 min
Does heavy strength training hurt your bones after 40?
The evidence points the other way. In a randomized trial of 101 postmenopausal women (mean age 65, low bone density), high-intensity strength training improved bone density without vertebral fractures. A meta-analysis of 40 studies confirms the benefit of exercise for bone density. The studies, however, examined groups older than 40 to 55.
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How the articles come about.
We review published studies, mainly meta-analyses and review articles, and list them under every article. We state how reliable a claim is and say openly when the data are thin or only groups older than 40 to 55 were studied.
The articles are general information. They do not replace medical advice.
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Not a plan by 20-year-olds for 20-year-olds. Training, nutrition and recovery for what really changes after 40.