Tips to Preserve Your Muscle Mass as You Age


Growing older means you’re more likely to lose your muscle mass. There is a 3–5% decline per decade when you reach age 30. About 30 percent of a man’s muscle mass is lost throughout his life.

Reduced muscle mass increases frailty and the potential for injury from slips, trips, and falls. For example, adults with sarcopenia are more likely to have hip, leg, wrist, and collarbone fractures after a fall, according to research published in 2015 by the American Society for Bone and Mineral Research. Muscle mass loss does not necessarily mean you’ll lose it forever. Muscle mass is decreased as men age, although this is not an insurmountable problem.

How Hormone Affects Muscle Mass

Muscle mass loss may be exacerbated by the normal decrease in testosterone, the hormone responsible for promoting muscle growth and protein synthesis. Testosterone is like gasoline for your bodybuilding efforts.

Supplemental testosterone has been proven to increase lean body mass in older men. However, it is not without potential side effects. Furthermore, the Food and Drug Administration has not certified these supplements as safe and effective for boosting male muscle mass.

The ideal way to gain muscle mass is through progressive resistance training (PRT). This is a process where you gradually increase how much you work out the stronger you become.

Increasing the difficulty level when you are exercising is ideal for gaining muscle and avoiding stagnation when training routines become too easy. An analysis in Medicine & Science in Sports & Exercise examined 49 research studies on PRT and concluded that, on average, men aged 50–83 who participated gained 2.4 pounds of lean body mass.

The Benefit of Protein in Retaining Body Mass

Muscle growth relies on the constant repair and maintenance of muscle tissue, and amino acids play a crucial role in both processes. Protein fast tracks recovery after exercise since mild muscle damage occurs during physical activity.

Getting enough protein is essential if you want to build a strong physique. Few things are more important than protein in building muscle, body composition, muscular mass, and lean tissue.

One to 1.3 grams (g) of protein for every kilogram of body weight per day is recommended for older people who participate in resistance training. For instance, a man who weighs 175 pounds needs anywhere between 79 and 103 grams daily. To encourage the most muscle protein synthesis, spread your protein intake evenly across the daily meals.