Can You Build Muscle Over 40 Without TRT?

Testosterone highly contributes to muscle building in the human body. Given that it declines with age, you tend to lose muscle mass as well, and it gets even harder to gain it back. Age-related muscle loss, which is also known as sarcopenia mostly starts occurring after an individual hits 40 years. For men, as testosterone levels decrease, estrogen increases and aids fat deposits in different parts of the body such as the thighs, chest, and midsection. 

This makes it very difficult to get rid of the fat and gain muscle mass. As the muscle size decreases, you often experience a decreased metabolic rate as well as less strength. If you are not training or supplementing well, it is a degenerative process that does more harm than good to the body, usually by tearing down your muscles.

Back to the question, can you build muscle over 40 without TRT? The simple answer is yes, but it will be harder than normal since testosterone levels are decreasing. That said, the following are a few ways to boost the process.


Since your metabolism now occurs at a slower rate than before, you might need to change your nutrition. For instance, you might have to cut down on your calories and carbs since the main objective is to cut down fat and to increase muscle mass. Also, at the age of 40, cholesterol is more trouble than you think. Instead, focus on having more healthy fats in your diet. 

Fitness Training

Physical exercise is vital despite the age that you are in, but it is not going to be the same in your 40’s as it were when you were younger. Your body is not as strong and it is now more prone to injuries. As such, you will need to make a few adjustments, for instance, when you have to lift a weight, ensure that you warm up for a few minutes with cardio equipment in order to increase blood flow and core temperature. 

Also, make sure that your repetition range remains between moderate and high range, such as 8-12 rep and 12-20 rep for upper body and lower body exercises respectively. At 40, your stabilizer muscles are weaker, making your tendons and ligaments susceptible to injury, which is why you need to use both weights and machines. Machines help to lower the risk of getting bad injuries during training.


As metabolism is slower, regular bouts of cardio go a long way to ensure that your body fat is kept in check. Besides, cardio also helps to keep the heart in good shape although it is at its mid-life. Walking or light running for 20-30 minutes 3 to 4 times a week is a good way to start. Avoid running as it might be strenuous on the joints. 

Key Takeaway

Bulking will not happen overnight. In fact, it might take more time than expected because of the declining testosterone levels but that does not mean that it is not possible. Mastering your base routine, however not easy goes a long way to helping with the consistent gains needed. Keep track of the process and find an accountability partner. Remember that your body is slowing down and you might have much more on your plate than a few years back, it might be hard but through dedication, you will get the results you want.