Why This Matters More Than You Think…
From your 30s onwards, something subtle but important starts to happen in your body: you begin to lose muscle mass.
It’s not noticeable at first, maybe your legs feel a bit weaker when you stand up, or you tire out quicker after a walk. But over time, this loss becomes more significant. It’s called sarcopenia: age-related muscle loss. And if left unchecked, it can lead to decreased strength, lower energy, reduced independence, and a drop in your quality of life.
The good news?
You can fight it, and even reverse it… with the right plan. Which I am going to give you below, so read on!
This isn’t about looking younger. It’s about staying strong enough to do the things you love. Playing with your kids. Travelling. Staying active and independent for years to come.
Let’s break down the simple, proven strategies to keep (and build) muscle as you age, backed by science and built for real life.
What Happens As We Age (And Why Muscle Matters)
Muscle mass naturally declines with age, around 3–8% per decade after the age of 30, and even faster after 60 if nothing is done to maintain it (Mitchell et al., 2012).
That loss isn’t just cosmetic. It affects everything:
-
Your metabolism slows down (making fat gain more likely)
-
Your risk of falls, joint pain, and injury increases
-
Your energy levels drop
-
Even simple daily tasks start to feel harder
Why does this happen?
A few key reasons:
-
Your body becomes less responsive to protein and resistance training (you need more to get the same response)
-
Hormone levels shift (e.g., lower testosterone and growth hormone)
-
People tend to move less and eat less protein as they age
But… and this is important, you can interrupt this process. You don’t have to accept weakness as a natural part of ageing.
Start Strength Training (And Keep It Up)
If there’s one thing every expert agrees on, it’s this: resistance training is the most effective tool to preserve and rebuild muscle at any age.
Research consistently shows that strength training increases muscle mass, improves balance and function, and even reduces mortality risk in older adults (Peterson et al., 2010).
You don’t need to train like a bodybuilder. Just aim for:
-
2 to 4 strength training sessions per week
-
Focused on full-body movements: squats, deadlifts, presses, rows
-
Using progressive overload, gradually increasing resistance or reps over time
-
Supervised or coached where possible to ensure safety and correct technique
The benefits?
-
More muscle mass and strength
-
Better joint health and posture
-
Higher metabolism (meaning easier weight control)
-
Confidence in your physical ability
Don’t worry about “bulking.” You won’t suddenly grow huge muscles, but you will get stronger, leaner, and more capable.
Prioritise Protein (It’s Not Just for Bodybuilders)
As you age, your body becomes less efficient at turning protein into muscle. This means you need a higher protein intake to get the same benefit as you did in your 20s.
Studies show that older adults require around 1.6–2.2g of protein per kg of bodyweight per day to support muscle maintenance and growth (Morton et al., 2018).
Here’s what that looks like:
-
A 70kg person should aim for 110–150g of protein per day
-
Spread evenly across 3–4 meals (to optimise muscle protein synthesis)
-
Include high-quality sources: lean meats, fish, eggs, dairy, legumes, or a protein shake if needed
You don’t need to track every gram forever. But most people are significantly under-eating protein, especially at breakfast and lunch.
Tip: Build every meal around a protein source, then add colour (fruit or veg) and energy (carbs and/or fats).
Move More Throughout the Day
Strength training is vital, but what you do outside the gym matters too. Daily movement keeps your joints healthy, your metabolism ticking, and your muscles active.
Here’s how to build movement into your day:
-
Aim for 8,000 to 10,000 steps per day
-
Walk after meals for better blood sugar control and digestion
-
Take the stairs when you can
-
Carry your own shopping
-
Stretch daily to maintain mobility
Even light daily movement improves insulin sensitivity, mood, and physical function. It doesn’t have to be intense — it just needs to be consistent.
Sleep and Stress, The Muscle Killers Nobody Talks About
You can train hard and eat well, but if your sleep and stress are out of control, progress will stall.
Sleep is where the body repairs and rebuilds muscle. Chronic sleep deprivation has been shown to reduce testosterone, impair muscle recovery, and increase fat storage.
Aim for:
-
7 to 9 hours of sleep per night
-
A wind-down routine that avoids screens for 30–60 minutes before bed
-
A cool, dark, quiet room to support deep sleep
Stress also plays a role. Elevated cortisol (your stress hormone) can increase muscle breakdown, reduce your ability to recover, and trigger cravings for processed foods.
Stress-reducing tools include:
-
Daily walks
-
Breathwork or meditation
-
Hobbies and time away from screens
-
Managing your workload or expectations
Muscle is built in recovery, don’t skip it.
Stay Consistent, Not Perfect
Here’s the truth: you don’t need to be perfect, just consistent.
Muscle builds slowly, especially after 40. You won’t see results overnight. But over weeks and months, with smart training, solid nutrition, and daily movement, your strength, energy, and body composition will transform.
Progress comes from:
-
3 to 4 strength sessions per week
-
A protein-rich, mostly whole food diet
-
Active days with good sleep and stress management
-
Staying committed even when life gets busy
Missed a workout? That’s fine. Just don’t miss two.
Ate off-plan? Reset at the next meal.
Focus on trends, not snapshots.
It’s Never Too Late to Start
You can’t control getting older. But you can absolutely control how you age.
Strength training, proper nutrition, and consistent daily habits can help you:
-
Maintain muscle and bone strength
-
Boost energy and independence
-
Reduce injury and illness
-
Improve your mood, confidence, and vitality
Whether you’re 38, 48 or 68, it’s never too late to start. And the earlier you do, the easier it becomes to maintain your progress long into the future.
Ready to take action?
At our gym, we guide people of all ages and abilities through structured, progressive training designed to help you build muscle, move well, and feel stronger in everyday life. No guesswork. No confusion. Just a plan that works, backed by science and supported by coaches who care.
Reach out today. Let’s build the strongest version of you… for the rest of your life.
Reach out today by emailing ollie@priority6.co.uk
#buildthechain