How To Build Muscle Over 40 WITHOUT Joint Pain

With my background in sports therapy and 14 years as an international athlete in karate, I've learned to deal with all types of injuries, both my own and those of my clients. So, in this video, I'm going to show you why your joints, tendons, and ligaments might hurt when you do weight training over 40 and how to fix it so you can keep lifting safely and effectively for years to come.

Is Heavy Lifting Dangerous After 40?

When you use weights that are appropriate for you and recover properly, high-load training is not inherently harmful. Research shows that it can enhance performance and reduce the risk of injury.

If you have pain, lowering the load can reduce discomfort while still being effective for muscle building. If five or six reps feel too heavy, use a lighter weight for 10 to 12 reps. You’ll still grow muscle as long as you push close to failure.

How Poor Progression Causes Joint Pain

Most joint pain isn’t caused by one lift. It comes from how you progress. A common mistake is pushing harder and faster than your tissues can handle, doing too much too soon.

Think of a friend who never runs and suddenly trains for a 10K race. By week three, their knees and shins are sore. It’s not because running is bad, but because their joints and tendons didn’t have time to adapt. The same thing happens with weights.

Muscles Adapt Faster Than Tendons

Even if you’ve trained for years, returning after time off or rapidly increasing volume can trigger pain. Muscles strengthen quickly, but tendons and ligaments adapt slower. Muscle turnover happens faster than collagen turnover.

As we age, tendons become stiffer and less elastic, with poorer blood supply. So, while your muscles may feel stronger within weeks, your connective tissues lag behind. Increase training volume gradually and stay within pain-free ranges.

How to Progress Safely

Start with loads you can handle comfortably. Increase by no more than 10% per week to give tendons time to adapt. Over 40, recovery can take longer, so adjust your expectations and allow yourself extra rest between intense sessions.

Why Compound Lifts Can Lead to Overuse

Exercises like deadlifts, rows, dips, and pull-ups train multiple muscles at once, improving strength and efficiency, but they’re also easier to overload. Once you’ve managed your pace, the next issue can be overdoing compound lifts.

My Personal Shoulder Injury Example

I learned this lesson recently. I’d been doing my favourite upper body exercises, incline bench press, chin-ups, dips, and military presses, and started feeling shoulder discomfort. I’d had frozen shoulder three years ago that never fully recovered.

During a shoot for an abs video, I added chin-ups. As I lowered myself, I felt a sharp pain and realised I’d strained my sternoclavicular joint. Oops. Please at least watch that abs video so I can feel like it was worth it. Now, no pressing or chin-ups for a few weeks while I rehab.

What You Can Learn From This

Compound lifts are powerful, but stress adds up faster than with isolation moves. Mix pressing and pulling exercises with smaller lifts like lateral raises, biceps curls, or triceps pushdowns. Don’t ignore mild discomfort, rest a few days before returning.

Prevent Repetitive Strain With Exercise Rotation

Repeating the same movements for too long can cause repetitive strain. Think about wrist pain after hours of typing. The same concept applies to barbell exercises like flat bench presses or squats done for months without variation.

Change your program every 6 to 8 weeks if you’re an intermediate lifter. Small changes, like grip, bar type, or angle, can ease joint stress. I switched to a multi-grip (Swiss) bar for incline presses, which keeps my hands neutral and reduces shoulder strain.

Perfect Your Technique to Protect Joints

Proper form prevents many injuries. Even experienced lifters can let technique slip when tired or distracted. Chasing heavier weights often leads to unnecessary motion that irritates joints.

If you’re prone to pain, slow down each rep and focus on control. Full range of motion is ideal for strength, but sometimes a slightly shorter range keeps things pain-free. Going beyond your natural range can cause inflammation and pain over time.

Check Your Form Regularly

If you’ve had previous injuries, record your lifts and review them with a knowledgeable coach. Small adjustments in grip, tempo, or angle can make a huge difference. I often do this with my online clients, and it’s one of the quickest ways to reduce pain and improve progress.

Exercises That Carry Higher Injury Risk

Some movements simply don’t suit everyone. Behind-the-neck pulldowns, upright rows, and deep weighted dips are examples. They’re not inherently bad, but they demand mobility and shoulder control most people don’t have.

If you’ve had shoulder issues, upright rows or deep dips might not be ideal. In a shorter range, they can still be fine. Always weigh benefit versus risk. If another move provides the same benefit more safely, choose that one.

If an exercise causes pain, stop and reassess. For instance, if you have tennis or golfer’s elbow and do a lot of chin-ups, take a break to see if symptoms ease.

When Pain Isn’t From Training

If you’ve reviewed your training, volume, variety, and technique, and everything checks out, there could be a medical reason for your pain. Sometimes it’s not about the gym at all.

I had a client in his 50s who complained about constant knee pain. He assumed it was just age, but a scan showed a meniscus tear. After a steroid injection and physical therapy, his pain disappeared.

Another client in her late 40s had sore elbows and hands. It turned out she was experiencing perimenopausal hormone changes, and her pain improved after therapy.

Get Checked for Underlying Issues

Conditions like arthritis, hormonal shifts, or stress fractures can mimic workout pain. If discomfort is sharp, persistent, or worsening, see your doctor. Don’t assume it’s just muscle soreness. Catching medical causes early lets you train safely and recover faster.

Train Smart and Stay Strong After 40

When you combine smart progression, varied exercises, and proper technique, lifting can stay safe and effective well past 40. Listen to your body, recover fully, and adapt as you go. You’ll stay strong and resilient while continuing to build muscle for years to come.

To put together a program to build lean muscle over 40, watch the video here.

Ivana Chapman