Some muscle loss is a natural part of aging. Starting at 30, we lose 3 to 8 percent of our body’s muscle mass each decade, according to the Cleveland Clinic. After 60, age-related muscle loss — known as sarcopenia — accelerates. But look around and you’ll come across people in their 50s and 60s and older who seem to defy these statistics. That’s because losing significant muscle is not inevitable, and in fact, we can continue to get bigger and stronger at any age.
“We have a ton of research showing that older adults respond really well to resistance training,” says Michelle MacDonald, CSCS, a strength coach who specializes in working with older athletes. “While we associate declines in muscle mass with aging, a significant portion of what we attribute to sarcopenia is actually driven by insufficient stimulus and inactivity.”
That’s not to say that age doesn’t matter.
“In our 20s, muscle building often feels easier because the body is generally more responsive to resistance training and protein, and recovery capacity is typically higher,” explains Jeff Rosga, NASM-CPT, CES, PES, a Life Time fitness and performance specialist.
“As we age,” he continues, “we experience gradual hormonal changes and a reduced muscle-building response to both protein intake and resistance training. Sleep, inflammation, and activity levels can also influence that process. But consistent strength training, adequate protein intake, and smart recovery can meaningfully blunt that effect.”
What follows are expert strategies for building and maintaining muscle after age 50.
LIFT WEIGHTS. Resistance training is crucial for building muscle at any age. “Aim to train all major muscle groups at least two days per week,” Rosga suggests. “For many people, two to three well-structured sessions per week is an effective starting point.”
MacDonald adds: “For a lot of people, the focus should be on the back side of your body — your posterior chain — which includes your back, glutes, and hamstrings. Your leg muscles and hip muscles are also important, especially when we think of fall prevention and staying powerful and independent.” (For a two-month program designed to build your backside, visit “Build Your Backside.”)
MAKE IT HARD. “Your muscles don’t know sets or reps or the weight you put on a bar,” Rosga says. “They just know effort.”
He advises choosing a weight that enables you to experience near failure — no more than one to three reps in reserve — after performing eight to 15 reps. Perform two or three sets with this weight. (For expert tips on safely challenging your effort, visit “What Counts as Strength Training?“)
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RESPECT YOUR LIMITS. If you’ve accumulated injuries or imbalances over time, you may need to modify some movements. Rosga recommends doing exercises that allow you to safely control the load — for instance, a leg-press machine might be more suitable for some people than a barbell back squat, he says.
Exercise machines can be helpful if the prospect of using free weights is a barrier to entry. “Machines can reduce the skill and coordination components of lifting, making them a great entry point,” MacDonald says. “Many are designed to be comfortable and very stable, allowing people to focus on producing force safely.”
Additionally, don’t shy away from exercise variations to personalize your routine. (Learn how to adapt strength exercises to suit your body at “How to Personalize Your Strength Routine.”)
RECOVER INTENTIONALLY. “Recovery capacity can change as we age,” says MacDonald. As a general guideline, she advises, wait at least 48 hours before training the same muscle group. Sleep, hydration, and nutrition — especially protein intake — are also critical.
MacDonald recommends taking in, approximately, up to a gram of protein per pound of target body weight daily for people focused on muscle retention or growth. That said, she adds that many would benefit from simply increasing their protein intake and building up consistency over time, rather than immediately targeting an aggressive number. (Find inspiration for protein-dense foods at “Here’s What 30 Grams of Protein Looks Like.”)
MacDonald and Rosga also recommend supplementing with creatine. When combined with strength training, it has been shown to support improvements in strength, power, and athletic performance. (Learn more about the whole-body benefits of creatine at “The Health Benefits of Creatine.”)
This article originally appeared as “Muscle Gains After 50” in the September/October 2026 issue of Experience Life.
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