Building Muscle on a Vegan Diet After 40: My Lessons From beautiful Thailand

Most people still believe two things about fitness:

1. That it gets harder to stay strong after 40.

2. That you can’t build serious muscle on a vegan diet.

Both are wrong. And I’m living proof of it.

I’m Steve Pilot, a vegan athlete, bodybuilder, and fitness coach based in Thailand. I’ve been training for over 30 years and coaching full-time for 15. I’ve worked with celebrities, CEOs, and everyday people who just want to feel better in their own skin.

What I’ve learned is simple: age and diet are not limitations — they’re challenges, and if you understand the science, they can even become advantages.

In this article, I’ll share practical lessons from my own journey and from coaching hundreds of clients. Whether you live in Bangkok, Chiang Mai, or anywhere else in the world, you can apply these steps today.

Lesson 1: Training Over 40 Is About Smarter, Not Harder

When I was younger, I could smash my body in the gym six days a week, barely stretch, eat whatever I wanted, and still recover. That doesn’t fly anymore.

Over 40, your hormones change, recovery slows, and injuries take longer to heal. If you train like you did at 25, you’ll burn out or get hurt. The key is quality over quantity.

• Focus on compound movements: push-ups, pull-ups, squats, deadlifts. These hit multiple muscle groups at once and give you the best return on investment.

• Keep workouts short and intense: 45–60 minutes is enough if you go in with focus.

• Respect recovery: stretching, mobility, and proper sleep are non-negotiable.

On my personal coaching programs, I always build in recovery days because that’s where the growth happens. I personally train 5 days a week, alternating strength, handstand work, and conditioning. But I spend at least 20 minutes a day stretching, and that’s been a game-changer for longevity.

Lesson 2: Vegan Nutrition Works (If You Do It Right)

I’ve been vegan for years, and I’ve heard it all: “Where do you get your protein?” or “You can’t be strong without meat.” That’s outdated thinking.

Here’s the truth: you can build muscle on a vegan diet if you understand three things:

1. Protein sources: tofu, tempeh, lentils, beans, seitan, soy milk, quinoa, and yes — protein powders (I prefer rice/pea blends).

2. Caloric intake: most people under-eat. If you want to grow, you need a surplus, vegan or not.

3. Micronutrients: Vitamin B12, vitamin D, omega-3, and zinc are critical. I always supplement those, and I recommend every vegan does the same.

When I coach clients in Bangkok or online, we start with a simple rule: hit at least 1.6–2 grams of protein per kilogram of body weight daily. Once that’s locked in, the rest falls into place.

If you’re new to plant-based eating, I’ve put together a Vegan for Beginners Guide to help you avoid the most common mistakes and hit your nutrition targets from day one.

Lesson 3: Age Can Be Your Advantage

Here’s the part no one talks about: after 40, you’re actually in a better position to succeed — if you have the right mindset.

Why? Because you’re not chasing ego anymore. You don’t need to impress anyone with max lifts or two-hour gym sessions. You train because you want health, energy, and strength that lasts.

Most of my clients over 40 tell me the same thing: “I don’t care about a six-pack. I just want to feel strong and pain-free.” And guess what? When you focus on that, the six-pack usually comes anyway.

Personally, I feel stronger and more balanced now than I did in my 20s. Why? Because my priorities shifted. Fitness became a lifestyle, not just a hobby.

Lesson 4: Living Vegan in Thailand Makes It Easier

Thailand is one of the best places in the world to live vegan. In Chiang Mai, you’ll find an incredible range of vegan restaurants, smoothie bowls, and local food like tofu stir-fries and sticky rice.

In Bangkok, the options are endless, from high-end vegan cafés to street food stalls where you can ask for dishes “jay” (vegetarian/vegan).

When I first came here, I thought it would be difficult to stay plant-based while training hard. The opposite turned out to be true.

Fresh produce is everywhere, protein-rich foods are affordable, and more people are choosing plant-based lifestyles every year.

For athletes, that means fueling your body is not only possible but enjoyable.

No excuses. I even share a full list of my favorite vegan restaurants in Thailand with my clients and readers so they can enjoy both training and eating.

Lesson 5: Learn From the Greats

I didn’t become a vegan athlete in a vacuum. I’ve drawn inspiration from legends like Arnold Schwarzenegger, who has spoken about the benefits of a plant-based diet, and strongmen like Patrik Baboumian, one of the strongest men in the world — and 100% vegan.

Knowing that people at the highest level of strength and performance can thrive without animal products gave me confidence in my own journey.

And now, I pay that forward by helping others unlock the same potential.

Lesson 6: The Mindset Matters Most

I can give you the best program in the world, the perfect vegan diet plan, and the latest supplements. But none of it will work unless you change your mindset.

After 40, you don’t need quick fixes. You need consistency. You need to fall in love with the process: training, eating, recovering, repeating.

The biggest mistake I see is people overcomplicating things. They jump from one workout to another, one diet trend to the next. Stop. Pick a system that works — and stick with it for years. That’s the real secret.

Final Thoughts

Being over 40 and vegan doesn’t limit you. If anything, it gives you clarity, focus, and a body that can thrive when you train and eat with intention.

I’ve lived it, I’ve coached it, and I’ll say it clearly: you can build muscle, get stronger, and feel better than ever after 40 on a vegan diet.

Whether you’re training in Thailand or anywhere else, the principles don’t change. Start small, stay consistent, and remember: age is just data, not destiny.

If you’re ready to take it seriously, stop searching for excuses and start training smart.

Explore my personal training packages or download my Vegan for Beginners Guide to begin your own journey today.