Healthy ageing
Muscle loss in men over 40: causes and how to rebuild strength
From around 30 to 40, men gradually lose muscle unless they actively maintain it. Muscle loss in men over 40 affects strength, metabolism, confidence and even sexual health, but it is very responsive to the right habits.
In short: Men can lose around 3 to 8 percent of muscle per decade after 30, faster after 60, a process called sarcopenia. Causes include inactivity, too little protein, declining testosterone, poor sleep and chronic illness. Strength training two to three times a week, enough protein, and good sleep can rebuild muscle at any age.
Why muscle loss matters
- Lower strength and stamina
- Slower metabolism and easier weight gain
- Higher risk of falls and injuries later
- Lower testosterone and energy
- Reduced confidence
Causes
- Inactivity: muscles shrink without use.
- Not enough protein: older muscles need more protein to grow.
- Declining testosterone. See male menopause.
- Poor sleep. See lack of sleep and erectile dysfunction.
- Alcohol. See beer and testosterone.
- Chronic illness and some medicines.
How to rebuild muscle
Strength training
Two to three sessions a week of squats, push-ups, rows, lunges, deadlifts or machine exercises. Progressively increase weight or reps. See exercises for erectile dysfunction.
Protein
Aim for about 1.2 to 1.6 g of protein per kg of body weight a day, spread across meals. Good sources include eggs, chicken, fish, beans, dairy and soy. See eggs benefits for men and soy and testosterone.
Creatine
Creatine supports strength gains in older adults. See creatine and testosterone.
Vitamin D
Supports muscle function. See vitamin D and testosterone.
Sleep and recovery
Muscle grows during rest.
Sexual health benefits
Building muscle and reducing fat supports testosterone, energy, confidence and erections. See how to increase testosterone naturally.
Safety
If you have heart disease or joint problems, get advice before starting heavy training. Start light and focus on technique.
How we can help
Our naturopaths can build a natural plan for nutrition, energy and hormone health alongside your training. See also sex after 50 for men.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Has your interest in sex dropped noticeably over the past year?
- Do you feel tired most days, even after a full night in bed?
- Has your weight around the middle increased?
- Have stress, low mood or poor sleep become more common?
- Have you noticed weaker erections or fewer morning erections?
Two or more yes answers suggest that energy, sleep, stress or weight may be affecting your drive. These are areas where natural, practical support often makes a real difference, and a naturopath can help you work out where to start.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
Why do men lose muscle after 40?
Inactivity, lower protein intake, declining testosterone, poor sleep and illness contribute to muscle loss.
Can men over 40 build muscle?
Yes. Strength training and enough protein build muscle at any age.
How much protein do men over 40 need?
About 1.2 to 1.6 g per kg of body weight a day is commonly recommended for active older men.
Does building muscle help testosterone?
Building muscle and reducing fat supports healthy testosterone.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Get personalised, natural support from a naturopath. Walk in at our Sandton practice, or book a remote consultation if you live outside Gauteng.
References and further reading
- Mayo Clinic: Male hypogonadism
- NIH Office of Dietary Supplements: Vitamin D
- NCCIH: Using dietary supplements wisely
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
