As reported by nytimes.
As we age, the loss of muscle mass becomes more noticeable, and even with regular training, everyday tasks may require greater endurance – opening a jar of pickles or lifting a suitcase becomes harder than before.
As Bradley Schoenfeld, a professor of exercise science at Lehman College in New York, notes, muscles become less responsive with age to the factors that used to build them – strength training in combination with a protein-rich diet.
Along with the decline in hormones in men (testosterone) and in women (estrogen), the body’s ability to build new muscle tissue decreases. Over time chronic inflammation can also intensify, making recovery and muscle growth more difficult, as the immune system works more actively to support health.
“The last repetitions should be as challenging as possible”
But biology does not determine our future: strength training can significantly slow down or counter these changes. Part of muscle loss remains inevitable, but its pace depends on lifestyle. Regular resistance training is like a financial cushion: the sooner you start, the better for the future. You can build muscle at any age.
Research shows that adults lose 3 to 8 percent of muscle mass each decade, starting around age thirty, and after fifty the pace may increase. This is due not only to biology but also to training habits: the less load on the muscles, the weaker their response, the faster the atrophy.
This can create a vicious cycle: activity decreases, muscles weaken and the process becomes more difficult again. But those who continue to systematically work with weights through middle and older age better preserve muscle mass and strength.
Even if you were previously inactive, strength training can stop or even partially restore lost muscle tissue.
If you are just starting to lift weights or want to improve your routine, here is how to maximize your potential with age:
It doesn’t matter whether you are working with light or heavy weights – the key is that the workout truly demands muscular effort. “The last repetitions should be as challenging as possible”, emphasized Schoenfeld. Such approaches are often called training close to failure.
Moreover, with age consistency becomes more important: the older the body, the more often it needs to be loaded to maintain or increase mass. Lower frequency of training leads to faster decline.
Experts recommend at least two strength workouts per week, each lasting 20–30 minutes.
Nutrition: protein and carbohydrates
Because muscles become less sensitive to protein with age, you may need more protein or adjust the diet with an emphasis on protein. Don’t forget carbohydrates: they provide energy for intense workouts. Most carbohydrates should be complex – whole grains that steadily nourish the body. Quick energy before or after workouts can come from simple carbohydrates, such as fruit.
Also, for some adults it may be beneficial to consider creatine supplementation as a supplement to stimulate muscle growth.
Maintaining a balance between exercise intensity and rest becomes important. On recovery days you can stay active – for example, go for a light walk or a moderate stationary bike, but avoid loading the same muscle groups that worked on previous days.
Long sleep, reduced stress and overall relaxation help reduce chronic inflammation and speed up muscle recovery after strength training.
And finally – patience. According to Michael Miller, progress may take longer than before, but systematic efforts still bring muscle growth in mature age. Your future “self” will surely say thank you for it.
Note: In 2025, new positions regarding creatine use emerged: overall it may benefit certain people, but it is not suitable for all older people. Recommendations for use are adjusted depending on health status and individual needs.