How Does the Male Body Shape Change with Age?

Men’s body types and shapes vary widely, typically categorised as ectomorph (lean), mesomorph (muscular), or endomorph (rounded). However, regardless of body type, significant changes occur with age due to hormonal shifts, lifestyle factors, and natural aging. These changes often include a loss of muscle mass, increased fat around the midsection, and alterations in overall body composition. This article explores the reasons behind these changes, focusing on different male body types, the role of hormones, and what can be done to slow the process.

Although most changes are unavoidable, scientific knowledge in ageing has advanced dramatically in recent years. Now, you can take specific steps that may slow down the process or even halt it all together (at least for a while).

Male body shape and age

Generally, the amount of fat you carry increases. For men, steady weight gain starts at around 30 years old and can continue until age 55, which is a significant concern for men's health. This excess weight tends to grow around the stomach.

At the same time, muscle mass and lean tissues start to decrease too. Your cells' functionality becomes poorer, and over time this alters the tissues and structures that form inside you, ultimately changing how your body may look and feel.

Before jumping straight into how you can change, it's essential to understand why these changes occur; primarily through 4 main hormones.

Do hips widen with age?

While bone structure remains the same, fat distribution changes with age, leading to the appearance of wider hips. This is influenced by:

• Hormonal shifts: Lower testosterone levels and relatively higher estrogen levels promote fat storage in the hips and waist.
• Increased abdominal fat: As testosterone declines, body fat often redistributes from the limbs to the torso and hips.

Body changes at 40 for males

By the time men reach 40, several physiological changes become noticeable:

• Reduced muscle mass: Sarcopenia, or age-related muscle loss, begins to accelerate.
• Increased abdominal fat: Fat tends to accumulate around the midsection.
• Slower metabolism: Caloric needs decrease, making weight gain more likely.
• Changes in body shape: Many men experience a broader waistline and reduced shoulder definition.

Understanding these changes can help men take proactive steps to maintain their health and fitness.

The 4 main male hormones 

As males, you have 4 main anabolic hormones (hormones that create body tissue): Testosterone, Estrogen, Growth Hormone (GH) and Insulin (although typically, testosterone is labelled as the ‘male’ hormone and estrogen the ‘female’, both are found in men and women). 

Each of these 4 hormones plays a vital role in how your body shape progresses as you age naturally. Let’s go through them:

#1. Testosterone

Testosterone is the most popular and widely-known to be associated with males. It’s the primary sex hormone and plays a crucial role in the development of male reproductive tissues. Testosterone helps increase the typical masculine body shape (lean muscle mass, narrow hips and broad shoulders). 

In some men, testosterone levels remain high throughout their life, but in the majority, testosterone levels and production decline around age 40. 

#2. Estrogen

Estrogen is the hormone that promotes the typical female body shape. Males can have high levels of estrogen, which can result in increased body fat (estrogen promotes fat storage in hips, thighs and stomach) and can contribute to health issues; like diabetes and high cholesterol. 

#3. Growth hormone

Growth hormone (GH) is a small protein that regulates several physiologic processes, including growth and metabolism. It boosts protein production and promotes fat utilization (increasing lean body mass). GH production declines from middle age and onwards. 

#4. Insulin

Insulin allows glucose in the bloodstream to enter cells, providing them with the energy to function or deciding to store the energy for later. It helps to keep blood sugar levels from getting too high or too low. Unfortunately, tolerance to glucose declines with age and is often accompanied by insulin resistance.

It’s clear that for better body composition, men will need to increase testosterone and GH levels while decreasing Estrogen and Insulin levels. But how can we start working towards our ideal bodies?

Timeline of the effects of estrogen on the male body

Throughout life, hormonal changes affect men differently:

• Young adulthood: Testosterone dominates, maintaining muscle mass and low fat levels.
  
• Middle age: Estrogen levels increase relative to testosterone, promoting fat storage and reducing muscle definition.
  
• Later years: Higher estrogen levels can exacerbate fat accumulation, particularly in the hips and waist.

How can I reverse natural ageing?

Functional medicine looks to treat the root problem. You can never fully reverse the natural ageing effect, but here are some techniques that may help slow it down: 

• Good sleeping patterns
• Lift heavy weights and intense exercise
• Decrease stress
• Consume healthy levels of Zinc and Vitamin D
• Regular sex
• Low carbohydrate diet (or even try fasting)
• Take supplements like Tribulus, Maca, Branch Chain Amino Acids, DIM and Arginine
• Lose weight
• Avoid environmental toxins

Of course, simple calorie restrictions coupled with regular aerobic exercise will result in weight loss and increased health. However, weight loss is usually associated with muscle loss instead of fat.

How OT&P can help

Putting together a personal programme based on the above information requires a team approach. You’ll need a functional medicine practitioner to check and monitor your hormone levels, nutrition and basic health. As well as input from physical professionals to advise on your diet, lifestyle and exercise programme. 

But most of all, you will need a strong commitment and determination to improve yourself. It’s difficult, but getting fit, lean and strong is possible with the right resources and mindset.