Q I’m in my early forties and I’ve started strength training. Is it harder to build muscle when you get older?

First off, a round of applause. You’ve made an incredible choice for your longevity and wellbeing. Strength training will help build muscle as well as stronger bones – both of which should be high priority in your forties and beyond.

That said, unfortunately, the answer to your question is yes. You’re not going to build muscle as easily or as quickly as you did in your twenties. Why? For starters, your ‘base’ level of muscle mass is lower than it was in your earlier life. Sarcopenia, the gradual loss of muscle mass and function that usually begins in your thirties, is unavoidable, even if you’re active. We still don’t fully understand why this is, but researchers have linked age-related sarcopenia to a decline in the number of nerve cells responsible for sending signals from the brain to the muscles, and a decrease in your body’s ability to turn protein into energy.

Another factor: hormones. As you’re probably aware, your oestrogen levels start to decline even before you hit menopause. Studies* have shown that oestrogen plays an important role in muscle growth and maintenance, particularly in repairing the muscle damage caused by a strength session, which is necessary for muscle growth. Then there’s testosterone and growth hormone – both crucial in the musclebuilding process – which will also start to drop off around this time.

In short, there are many reasons to make strength training and muscle growth a priority. Plenty of my clients are able to make gains and have a better quality of life for it, in their forties, fifties and beyond. I’d recommend three 30 to 60-minute strength sessions a week, as well as more daily movement, like having a quick stretch or going for a lunchtime walk to get more steps in. And remember that consistency is key. Don’t expect to see results right away. Three months is a good timeframe in which you can expect to see change, but I suggest tracking your performance, too, rather than just seeing how your clothes fit or watching the number on the scale. How many press-ups could you do in your first workout? And three months later? Track your progress and celebrate these milestones to keep yourself motivated – even if it’s just one more press-up. Your body will thank you for sticking with it.