“You don’t have to be in your 20s to be muscular, lean, and strong,” says Mike Matthews, founder of Muscle for Life and author of Bigger Leaner Stronger.

“In fact, play your cards right and you can show the ‘kids’ how the fitness game really works.” The main thing to keep in mind is that older muscles experience microtrauma more easily and those micro-tears take relatively longer to repair.

So: How do you mitigate those issues to maximize results? Follow Matthews’ advice.