Too old to build muscle?
Tell that to Belichick’s glutes.
If he can pull a 24-year-old at 72, you can pull a sled.
Let’s go.
Somewhere along the way, the fitness industry sold a dangerous myth: Once you hit 40 or 50, it’s impossible to build muscle.
The message is everywhere — in magazine headlines, in casual gym talk, and even in “gentle” workout programs marketed to older adults.
Here’s the truth: you’re not too old to build muscle. In fact, building muscle after 40, 50, and even 60 isn’t just possible — it’s the single most important thing you can do for your health, your energy, and your independence.
The Real Reason People Lose Muscle With Age
t’s not because of the candles on your birthday cake. It’s because of inactivity, poor nutrition, and the wrong kind of training. Muscle responds to stimulus — resistance training, progressive overload, and enough recovery — no matter your age. What most people call “age-related decline” is actually “use-it-or-lose-it” decline. When you stop challenging your muscles, they stop showing up for you.
When you give them the right training, they’ll respond — whether you’re 25 or 75.
The Belichick Effect
Let’s talk about 72-year-old NFL coaching legend Bill Belichick. Recently, he’s been in the headlines for dating Jordon Hudson — a woman 50 years his junior. Whether you think it’s hilarious, weird, inspiring, or all of the above, one thing is clear: Belichick isn’t letting his age dictate his story.
And that’s the point. If Bill can step out of his comfort zone, rewrite his own rules, and shock the world with his personal life… you can absolutely pick up a dumbbell, do a set of goblet squats, and start building strength that will carry you through the next decades of your life.
What Actually Works for Building Muscle Over 40
Forget the “gentle” exercise routines that never challenge you. Here’s what works:
- Strength training 2–3 times per week with progressive overload.
- Adequate protein intake to support muscle repair and growth.
- Mobility and joint health work so you can train without pain.
- Recovery strategies that keep you consistent for years.
It’s not about punishing workouts. It’s about a sustainable system that lets you get stronger, move better, and live more fully.
Why This Matters for a Purposeful Life
Muscle is more than aesthetics. It’s what lets you travel, play with grandkids, carry groceries, hike mountains, and live without limits. When you invest in your strength, you’re investing in your freedom — physically, mentally, and emotionally.
Final Word
So, are you “too old to build muscle”? Only if you act like it.
If Belichick can date a 24-year-old philosophy major, you can build the kind of body and life you want — at any age.