Fitness expert Jeff Cavaliere isn’t one to hold back when it comes to calling out misleading fitness myths. In his latest video, he tackles one of the biggest misconceptions about aging and muscle growth: Is it really possible to stay muscular and lean after 40 without taking performance enhancers?
One viewer, Bob Striker, posed the question after watching a Joe Rogan interview with David Goggins. Both men, well into their 50s, maintain incredible physiques. “They have to be taking something, right?” Bob asked. His own doctor even agreed, claiming that building muscle naturally after 40 just isn’t possible.
Cavaliere, who is in his late 40s and in peak shape, strongly disagrees. “Nothing pisses me off more than when MDs make those kinds of blanket statements,” he says. “They’re highly discouraging.” He acknowledges that while doctors are essential for diagnosing and treating illness, not all of them are experts in fitness and muscle-building. The reality, he says, is that it is absolutely possible to be in incredible shape after 40—but it requires the right training and nutrition approach.
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The Comparison Trap: Why Social Media Is Hurting Your Progress
One of the biggest roadblocks to fitness success is comparison. Cavaliere explains that years ago, people judged progress by looking in the mirror. Today, social media floods people with unrealistic images, often taken under perfect lighting and angles. “The problem is they’re not just looking at Joe and David Goggins,” he says. “They’re looking at regular people with jobs who seem to be in amazing shape—and that can be discouraging.”
The key, he says, is to focus on personal progress instead of constantly comparing yourself to others.
The Truth About Joe Rogan and David Goggins
Many point to Joe Rogan’s physique as proof that testosterone replacement therapy (TRT) is necessary to maintain muscle past 40. Cavaliere acknowledges that Rogan has been open about using TRT, but says it’s a mistake to think that’s the only reason he looks the way he does. “People completely discount the fact that he’s on a rigorous training program, does Jiu-Jitsu, and prioritizes his health above almost everything else.”
On the other hand, David Goggins has claimed to be 100% natural and remains in top condition at 50. According to Cavaliere, Goggins proves that with the right discipline, muscle can be maintained naturally well into midlife. The bottom line? Enhancements may help, but they’re not the deciding factor—hard work and consistency are.
The Best Training Plan for Muscle Growth After 40
To build muscle and strength after 40, training should focus on both. “Some people don’t even know the difference,” Cavaliere says. “Hypertrophy is about building muscle, while strength training is about moving heavier weight more efficiently.” Both are essential for longevity and injury prevention.
How Often Should You Train?
Cavaliere recommends:
- 3 days per week: Full-body workouts.
- 4 days per week: Upper-lower split (Monday/Tuesday, rest Wednesday, Thursday/Friday).
Strength Training for Muscle Growth
To maximize muscle retention and prevent strength loss with age:
- Strength days: Lift heavier with fewer reps (around 5 reps per set) and take longer rest periods.
- Hypertrophy days: Focus on slower, controlled reps (4 seconds up, 4 seconds down) to increase time under tension and protect the joints.
Training through a full range of motion is also crucial. “I know the science-based approach is to train exclusively in the stretch position,” he says, “but that’s not what you want as you get older.” Full-range training helps maintain mobility and functionality, reducing the risk of injury.
Should You Do Cardio?
Cardio is often thought to be the key to fat loss, but Cavaliere disagrees. “Nutrition dictates levels of leanness,” he says. However, he acknowledges that cardio becomes more important as metabolism slows with age.
Why Add Conditioning?
- Helps offset metabolic slowdown due to muscle loss.
- Improves heart health and endurance.
- Keeps overall activity levels high for better calorie balance.
Cardio shouldn’t replace strength training but should be included strategically to support overall fitness.
Nutrition: The Real Key to Staying Lean
According to Cavaliere, nutrition is the hardest part of staying lean, especially after 40. “It’s the 23-in-1 rule,” he explains. “We might all be able to stay dedicated for that one hour in the gym, but the other 23 hours are where most people fail.”
The Most Important Nutrition Tips
- Stop obsessing over calories in, calories out. While being in a deficit is required for fat loss, focusing only on calories can lead to poor food choices. Instead, prioritize nutrient-dense, whole foods.
- Don’t fear carbs. Many people go low-carb, but Cavaliere advises against completely eliminating them. Instead, practice portion control and focus on quality carbs.
- Use a plate-division strategy. This method helps balance protein, carbs, and healthy fats without the need for strict calorie counting.
“You’ll never see me counting calories,” he says. “I stopped doing that a long time ago.” Instead, he focuses on food quality and portion sizes, making nutrition more sustainable long-term.
The Secret to Long-Term Success: Discipline Over Motivation
Cavaliere emphasizes that discipline—not talent or shortcuts—determines success. He references an interview where Antonio Brown pointed out that discipline is what separates the best athletes from the rest. “It’s about putting in the work over and over and over again,” he says.
For anyone over 40 wondering if they can still build muscle naturally, Cavaliere has a clear answer: Yes, absolutely—but only if they commit to the process. “I know some people were hoping I’d say it’s impossible so they wouldn’t have to try,” he says with a laugh. “Sorry to ruin Christmas for you—you need to put in the work.”
