Maintaining healthy lean muscle mass is important to your overall health at any age, but it becomes especially key when you’re 50 and older. However, the strategies that helped you build and maintain muscle in your 20s likely won’t work for your body anymore. Fortunately, there are many expert-approved strategies for building muscle after 50 that can help you hit your goals.
But first, why is building and maintaining muscle mass a priority after 50? “Lean muscle mass naturally decreases as you age,” said Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “But if you build more muscle as you age, you’re more flexible.” Building muscle also helps protect your bones, reducing your risk of developing osteoporosis and mobility issues, said Maurice Williams, NASM-certified personal trainer and assistant professor of kinesiology at Fred Hardman University. What’s more, having muscle “plays an important role in stability, healthy weight, injury prevention, and metabolism,” said Christine Crockett, NASM-certified personal trainer and founder of Chris with Get Fit.
Meet the experts: Albert Matney, RD, CSCS, co-founder of SoHo Power Lab; Maurice Williams, NASM Certified Personal Trainer and Assistant Professor of Kinesiology at Fred Hardman University; Christine Crockett, NASM Certified Personal Trainer and founder of Get Fit with Chris; Doug Sklar, a certified personal trainer and founder of New York City fitness training studio Philanthropy Fit.
Here, trainers share their top tips for how to optimize your workouts to build and maintain muscle over 50 and beyond.
Best Ways to Build Muscle After 50
Building muscle after 50 doesn’t just happen in the gym—it happens in the kitchen and in between workouts, too. Read on for the best strategies.
Try it Bodyweight exercises.
If you’re not familiar with them, bodyweight exercises use your own body weight to make you stronger. “Bodyweight exercises like push-ups, squats, and pull-ups will help maintain and develop a strong foundation that you can add additional forms of exercise to,” explains Doug Sklar, a certified personal trainer and founder of New York City fitness training studio Philanthropy Fit. Lunges can also be a beneficial exercise, Matheny said. Using only your own body weight helps you focus on proper form, ensuring you’re working all the muscles you want to strengthen while minimizing the risk of injury.
Add some heavy weights.
Strength training with weights is just as beneficial for building muscle after 50 as it is when you’re under 50, Matheny said. If you have experience lifting heavy weights, there is no reason why you should get bigger. “Don’t be afraid to move heavy weights, but be very careful to use proper technique,” said Scholar. (If you’re unsure of proper technique, ask a trainer at your local gym for pointers.) Williams recommends doing strength-training workouts with weights two or three times a week. “Train the whole body with two to three sets of eight to 15 repetitions, with medium to heavy weights,” she said.
schedule Recovery period.
Matheny said recovery after exercise slows down as you get older. “For strength training, it might not be something you do every day to give your body more time to recover,” he added. Matheny suggested alternating strength training days or the muscle groups you focus on during each session to allow your body to fully recover before you work those muscles again. “Unless you’ve been training your whole life, you’re at a higher risk of injury,” he said. But building in a good recovery period gives your muscles time to rest, reducing the chances of aches, pains, and overuse injuries.
Prioritize protein intake.
“I’ve worked with thousands of clients between the ages of 22 and 82 and one thing remains constant: Nine out of 10 people don’t make protein a priority.” Crockett said. But he points out that protein is essential for muscle repair, growth and maintenance, making it an important element to focus on if your goal is to build muscle. “Try to get at least 20 to 25 grams of protein in your main meals, and at least seven to 12 grams of protein in your snacks,” she said. Williams recommends focusing on healthy sources of protein such as red meat, fatty fish, poultry and beans.
Mix up your workouts.
Strength training doesn’t just mean pumping iron. It’s usually good to have a mix of exercise formats in your fitness routine, Matheny said. “Also do things like cycling and swimming,” he suggested, which are gentler on your joints than lifting weights. Alternating low-impact workouts with intense, load-bearing exercises will help you consistently build muscle and bone. “Just mix it up,” Matheny said.
Get 7 to 9 hours of sleep.
The Centers for Disease Control and Prevention (CDC) recommends that most adults get seven to nine hours of sleep a night. “Sleep is where your body does its best work,” Crockett said. “Not only does it reset and restore what you’ve worn out during the day, it also repairs the muscles you’ve broken down while working out.” She explains that this recovery will allow you to continue building muscle. “If you don’t give your body the time it needs to recover, your workouts will be ineffective.”
Don’t be afraid to challenge yourself.
“Some people think [this time in your life] It’s time to slow down, but really, it’s a good time to try new things, challenge yourself, start in some areas, and adopt new habits,” Crockett said. “It’s a reminder to respect your body for how far you’ve come by appreciating it.”
If you’re already strength training, experts say you’re good to keep doing what you’re doing. But Scholar said there’s no reason to panic if you’re new to strength training. “You’re never too old to incorporate strength training and muscle-building exercises into your fitness routine,” he said. “If you haven’t incorporated it now, today is a good day to start.”
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