The Ultimate Guide: How Many Days a Week Should You Work Out to Maintain Muscle After 40?

Staying strong after 40 isn’t just about looking good; it’s about feeling energised, supporting your joints, and keeping your body resilient as you age. As we step into our 40s, life becomes busier with work, family, and day‑to‑day commitments. This often leads to fitness taking a back seat. Yet maintaining muscle becomes even more essential during this stage of life. Muscle supports mobility, posture, metabolism, and overall confidence. The big question many people ask is: “How many days a week should I work out to maintain muscle after 40?” The reassuring answer is that building and preserving strength doesn’t require extreme routines. With consistent, targeted sessions, you can maintain, and even increase, lean muscle without turning your schedule upside down. How Many Days a Week Do You Need? For adults over 40, working out 3–4 days per week is the ideal range for maintaining muscle mass. This frequency provides enough stimulus for muscle fibres without compromising recovery, something that becomes increasingly important as we age. Here’s a simple breakdown: 2–3 days of strength training: Focus on major muscle groups such as legs, chest, back, shoulders, and core. 1–2 days of low‑impact cardio: Helps maintain heart health, support fat management, and boost daily energy without interfering with muscle recovery. This approach ensures your muscles stay active, your metabolism stays efficient, and your joints stay supported, all key elements of healthy ageing. Why Strength Training Matters More After 40 Once you hit 40, you naturally begin to lose muscle mass — a process known as sarcopenia. Strength training becomes your strongest defence, as resistance exercises create controlled muscle stress that triggers growth and repair. Effective strength training doesn’t require heavy equipment or a gym membership. Simple, accessible movements work incredibly well: Squats (bodyweight or weighted) Push‑ups (standard or modified) Dumbbell or kettlebell rows Resistance‑band exercises Step‑ups or lunges Planks and core circuits Aim for 30–45 minutes per session, focusing on functional, full‑body movements. Gradually increase weight, repetitions, or tempo as exercises begin to feel easier. Prioritise Recovery — Your Secret Weapon After 40 Recovery becomes more crucial with age. Your muscles need time to heal microscopic tears and rebuild stronger fibres. Overtraining can lead to fatigue, joint strain, and injuries, all setbacks on your fitness journey. Support your recovery with: 7–8 hours of quality sleep: Essential for muscle repair. Consistent hydration: Helps sustain muscle performance. Protein‑rich meals: Include foods like eggs, lean meats, lentils, nuts, and Greek yoghurt. Mobility and stretching: Helps maintain flexibility and protect joints. Remember: Rest days aren’t a break from progress, they’re part of your progress. If You’re Just Getting Started If you’re returning to exercise or starting from scratch, begin with 2–3 days per week. This gentle introduction helps your body adjust while building confidence and strength. Even short workouts count. A consistent 20‑minute routine can make a meaningful difference over time. Consistency, not perfection, is what shapes results. A Simple Weekly Routine to Follow Here’s a balanced weekly structure designed for muscle maintenance after 40: Monday: Full‑body strength trainingWednesday: Light cardio (walking, swimming, or cycling)Friday: Strength training (upper or lower body focus)Sunday: Optional mobility, yoga, or gentle stretching This routine supports strength, mobility, cardiovascular health, and recovery — without overwhelming your schedule. Extra Tips for Maximising Muscle Maintenance After 40 Aim for 20–30g of protein per meal to support muscle repair. Stay consistent — routine builds long‑term results. Increase weights gradually to keep progressing. Warm up properly to protect your joints and reduce stiffness. Blend strength with mobility for a balanced, functional body.

Final Thoughts Maintaining muscle after 40 isn’t about intensity; it’s about intention. A steady workout routine of 3–4 days per week, built around strength training and supported by quality recovery, is enough to keep you strong, confident, and energised. Ageing doesn’t mean slowing down. With the right approach, you can enjoy greater strength, mobility, and vitality well into your 40s, 50s, and beyond. This chapter of your life can be one of your strongest.