Let’s face it: no one hits the gym dreaming of the day they can easily lift a bag of pet food into their cart. But consider this: that same strength gained from lifting weights is what keeps us chasing life’s adventures into our golden years. Building muscle is less about flexing in the mirror (even though that’s great, too!) and more about front-loading so our later years are filled with quality and independence. Maintaining muscle mass is our ticket to staying active and agile, supporting everyday activities like climbing stairs, carrying groceries, or walking briskly. It’s the smartest investment we can make for living healthier and stronger, longer.
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Is muscle key to health?
Our muscle tissue accounts for approximately 40-50% of our body mass, primarily skeletal muscle [1]. Maintaining healthy muscles is essential for performing daily activities like biking with friends, carrying groceries, or gardening, while also minimizing the risk of injury. Moreover, strong muscles can safeguard against conditions associated with aging, such as sarcopenia (muscle loss), osteoporosis (bone weakening) and frailty (a physically weak state of heightened vulnerability).
Beyond functional fitness, maintaining muscle is vital for a healthy metabolism. Muscles are more energy-efficient than fat, so preserving muscle mass can help balance blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes [2]. Adequate muscle mass and protein intake also support the immune system, aiding in muscle repair, hormonal functions, and overall health.
Maintaining muscle mass may also bolster cardiovascular health. Research indicates that measuring skeletal muscle mass can predict cardiovascular disease risk among adults over 45 with no preexisting heart conditions [3]. The study found that individuals with higher skeletal muscle mass had a significantly lower risk of cardiovascular disease, likely due to regular strength training. Regular strength training and maintaining muscle mass can also help regulate blood pressure, further supporting cardiovascular health. Notably, participants in the top third of muscle mass had an 81% lower risk of cardiovascular disease over 10 years.
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What happens to our muscles as we age?
After age 30, individuals who lead a sedentary lifestyle may experience a decrease in muscle mass and strength of about 3-8% per decade [4]. This rate tends to accelerate after 75 and can lead to sarcopenia, a musculoskeletal disease characterized by reduced muscle mass, strength, and performance, which further increases the risk of other diseases and dysfunction [5]. The increased risk of falls, disability, and other health issues is closely associated with reduced muscle mass in older adults. Although sarcopenia is often viewed as a natural part of aging, it doesn’t affect everyone. It is estimated to impact 10-16% of the elderly worldwide [6]. Factors such as malnutrition and physical inactivity can increase the risk of sarcopenia. When considering why muscle loss occurs with age, several key factors come into play:
Loss of motor neurons
Motor neurons are nerve cells in the brain and spinal cord that send signals to the muscles to move. As we age, there is a progressive loss of these neurons, leading to a decline in muscle function [7]. This decline negatively affects physical function in daily life, making activities such as walking, climbing stairs, or carrying objects more difficult for older adults.
Recent research indicates that although aging motor neurons don’t necessarily die, they increase the expression of molecules that contribute to their degradation and worsen inflammation [8]. In essence, aging causes motor neurons to engage in “self-destructive behavior.”
A decline in muscle quality
The number and size of our muscle fibers diminish as we age. Additionally, there’s a notable loss of “fast-twitch” muscle fibers, which are important for quick, powerful movements necessary for speed, stability, and power [9].
In contrast, slow-twitch muscle fibers, essential for endurance activities like long-distance running, remain relatively unchanged throughout our lives. Aging also makes us more vulnerable to oxidative stress, which not only damages DNA but also contributes to muscle atrophy [10]. When oxidative stress is combined with physical inactivity, the effects of muscle atrophy are exacerbated.
Furthermore, aging muscles experience anabolic resistance, a condition that impairs the muscle's responsiveness to protein intake and exercise, making it harder to stimulate muscle growth and maintain muscle mass.
Experiencing setbacks
While this factor is more environmental than physiological, it significantly affects muscle health. When illness or injury strikes, workout routines often get disrupted. Research indicates that physically active older adults can lose around 25% of their strength after just two weeks of inactivity [11]. One of the strongest arguments for building more muscle earlier in life is to help create a buffer for these potential setbacks.
Though this may seem discouraging, there is a silver lining—studies show that previously sedentary adults aged 70-89 gain substantial benefits from as little as 20 minutes of physical activity per week. Increasing this to 48 minutes weekly can significantly reduce the risk of disability [12]. While we can’t always avoid setbacks like illness, surgeries, or even vacations, we can strive to resume our exercise routines as quickly as possible. Older adults should consider consulting a physical therapist for guidance on safe and effective recovery exercises after such setbacks.
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Longevity in every rep
Muscle mass is a potent predictor of longevity in older adults, surpassing the accuracy of body mass index (BMI) [13]. Researchers found that individuals with greater muscle mass tend to live longer and suffer fewer age-related health issues. Notably, for healthy older adults over 55, muscle mass is a more reliable indicator of longevity than weight or BMI [14]. Additionally, women who engage in strength training two to three times per week have a 30% lower risk of dying from heart disease and generally live longer compared to those who do not lift weights [15]. Low muscle mass also serves as a valuable predictor of long-term mortality in female nonagenarians (ages 90-99) and centenarians (100+ years old) [16]. Studies focusing on older men have shown that resistance training and increased protein intake can significantly improve muscle protein synthesis and reduce the risk of sarcopenia.
Regular resistance training can also slow how we age. Researchers found that after 26 weeks of resistance training, 596 genes were expressed differently, including 179 genes linked to age and exercise, demonstrating that resistance training can slow and even reverse cellular aging [17]. Furthermore, another study found that resistance training partially reversed mitochondrial impairment, a common issue in sedentary individuals [18].
Exercise can also mitigate skin aging, especially in women. While aerobic exercise has been shown to benefit skin health, resistance training may offer additional advantages. One study on sedentary middle-aged women showed that a 16-week regimen of both aerobic and resistance training improved skin elasticity and thickness, effectively counteracting skin aging [19].
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Tips to maintain muscle mass with age
While supporting healthy muscles may be as simple as prioritizing regular strength workouts, here are some more specific tips designed to help you maximize your gains. Be sure to learn proper form before increasing weights or trying more complex movements—consider taking classes or working with a professional for guidance. To keep your routine engaging and effective, try incorporating additional exercises, such as those found in online videos or other resources.
Strength train 2-3x/week
While aerobic exercise enhances health and well-being, research suggests that incorporating strength training at least two to three times per week can effectively combat age-related muscle loss and maintain muscle mass [20]. One study revealed that two days of training per week significantly improved knee extension strength, but three days of strength training yielded even greater muscle strength gains [21].
If you are new to strength training or have chronic health conditions, consider working with a certified personal trainer to ensure your routine is safe and effective.
Yes, bodyweight exercises count
When people think of strength training, they often envision dumbbells or barbells. However, research indicates that bodyweight exercises like squats, pull-ups, dips, push-ups, and shoulder blade squeezes can be equally effective for building muscle and targeting the upper back and shoulder blades. The key to these exercises is ensuring you perform enough repetitions to reach muscle fatigue [22].
One study found that just ten weeks of bodyweight exercises increased aerobic capacity by 33%, core muscle endurance by 11%, and lower-body power by 6% [23]. Additionally, one of the biggest advantages of bodyweight exercises is that you can do them just about anywhere — no gym membership required.
Choose your optimal sets and repetitions
The number of sets, reps, and weights you lift significantly impacts your muscle development [25]. For strength building, your routine should incorporate low repetitions with heavier weights: 1-5 reps per set at 80-100% of your one-rep max (1RM). If your goal is muscle growth, a moderate repetition range (8-12 reps per set) at 60-80% of your 1RM is ideal for optimizing hypertrophy (muscle mass increase). For muscle endurance, opt for lighter weights with higher reps, such as 15+ reps per set at less than 60% of your 1RM. Regardless of your training focus, maintaining proper form is crucial for both safety and effectiveness, especially as you increase intensity.
Research indicates that heavier loads necessitate more sets to achieve the same hypertrophy levels as moderate loads [24]. For example, if you’re lifting three days a week, the ideal set range is 10-20 sets per muscle group per week, translating to approximately 3-7 sets per muscle group per session [25].
Practice progressive overload
Eventually, our muscles will adapt to our training routine. If your workouts seem less challenging or you've hit a plateau, it might be time to increase the resistance or the weights you're lifting. This approach is crucial for muscle growth. Progressive overload can be achieved in various ways: by increasing weights, reps, or sets or by reducing rest time. Research indicates that as your muscles quickly adapt to training, your regimen must evolve to remain effective in building muscle and enhancing strength [26].
Consider blood flow restriction training
Blood flow restriction (BFR) training is a technique that involves exercising with special bands around the limbs to partially restrict blood flow. This method allows for low-impact exercises with higher repetitions (15-30) and shorter rest periods (around 30 seconds), enhancing muscle strength and growth while preventing muscle atrophy. BFR training can be particularly beneficial for individuals in recovery who may not be able to lift heavy weights [27, 28].
One study compared high intensity, low intensity with BFR, and both high and low intensity with BFR, finding that high intensity and both BFR groups yielded the greatest muscle size increases with similar efficacy [29]. However, BFR training is not suitable for everyone, including pregnant individuals and those with diabetes, vascular issues, or heart conditions. It’s also important to work with a trainer who is educated on BFR training and can show you how to do it safely and effectively.
Avoid post-exercise cold plunging
While a cold shower or plunge may sound refreshing after a workout, you might want to reconsider. Emerging research suggests that cold-water immersion could actually impede muscle protein synthesis after resistance training [30, 31, 32]. Therefore, if your goal is to build and enhance skeletal muscle, consider shifting your cold plunge before your workout. Pre-cooling has been shown to enhance exercise performance, particularly in hot environments [33, 34].
Optimize your dietary protein intake
Protein intake is crucial for maintaining and building muscles, and its importance also increases as we age. Adequate protein intake helps preserve lean body mass in older adults, which is essential for mobility and overall health. Interestingly, research shows that older adults who consume minimal protein experience twice the inflammation compared to those with optimal protein intake [35]. Another study found that older adults consuming around 92 grams of protein daily had a 30% lower risk of weakness than those consuming only about 64 grams [36].
When considering protein sources, whole foods such as lean meats, dairy, eggs, legumes, nuts, whole grains, and fish are primary sources of protein that provide a broad spectrum of amino acids necessary for muscle maintenance. Animal sources of protein, like dairy and meat, are particularly rich in essential amino acids and are highly effective in supporting muscle health. The amino acids found in these foods, especially essential amino acids like leucine, play a critical role in stimulating muscle protein synthesis, which is vital for combating age-related muscle loss.
But the pressing question remains: How much protein should you consume daily? This depends on factors like age, weight, and activity level. However, one study offers a useful guideline, especially for active older adults [37]:
Healthy older people should aim for at least 1.0 to 1.2 grams of protein consumption per kilogram of body weight daily (or around 0.453 to 0.544 g/lb). This daily protein intake should ideally be distributed evenly across meals to maximize muscle protein synthesis.
Older individuals who are malnourished or at risk of malnutrition due to acute or chronic illness should consume 1.2 to 1.5 grams per kilogram of body weight daily (or around 0.544 to 0.680 g/lb). Those with severe illness or injury may require even higher amounts of protein consumption (the exception would be for individuals on dialysis).
In a large meta-analysis published in the British Medical Journal, adults with higher levels of protein intake displayed the lowest mortality risk over time [38].
Body builders doing heavy amounts of intense, regular strength training may benefit from daily protein intake in the range of 1.6 to 2.0 grams of protein per kilogram of body weight.
It is important to note that the protein needs of older adults often exceed the recommended dietary allowance (RDA), and consuming more protein per meal—such as at least 0.6 g/kg—may be necessary to overcome anabolic resistance and support muscle health. Different diets, including those with balanced or skewed nutrient distributions, can impact muscle health and protein synthesis, especially in older adults. While whole foods should be prioritized, supplements such as whey protein can be used to help meet daily protein goals, particularly if dietary intake is insufficient. Whey protein, due to its high leucine content and rapid digestibility, is a superior supplement for stimulating muscle protein synthesis in both young and older adults. Ultimately, a combination of whole foods, animal sources, and supplements can help ensure adequate daily protein intake and support healthy aging.
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What happens to muscle mass as we age?
After age 30, muscle mass and strength decline by about 3–8% per decade in sedentary individuals, accelerating after age 75. This loss can lead to sarcopenia—a disease marked by reduced muscle mass, strength, and performance—which increases the risk of falls, disability, and other health issues.
Why is muscle important for overall health as we age?
Maintaining muscle is essential for mobility, metabolic health, cardiovascular function, and longevity. It helps balance blood sugar, improves insulin sensitivity, reduces the risk of chronic diseases, and supports everyday activities like walking, lifting, and climbing stairs.
How much protein should older adults consume to maintain muscle mass?
Healthy older adults should aim for 1.0 to 1.2 grams of protein per kilogram of body weight daily (0.453–0.544 g/lb). Those who are malnourished or ill may require 1.2 to 1.5 g/kg or more. Distributing protein intake evenly across meals helps overcome age-related anabolic resistance and supports muscle health.
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Citations
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