How to Preserve Muscle Mass as You Age

Losing muscle as we get older is one of the most overlooked parts of aging. It happens slowly—often starting in our 30s—and accelerates after 50. The process, called sarcopenia, can make everyday tasks harder, lower metabolism, and increase the risk of falls and injuries. The good news is, you can slow it down or even reverse it with consistent habits. Here’s how to keep your muscle mass strong and functional as you age.

1. Strength Train Consistently

Resistance training is the most effective way to maintain or rebuild muscle. Focus on compound exercises that work multiple muscle groups—like squats, push-ups, rows, and lunges. Aim for at least two to three sessions a week, with a mix of heavier weights and moderate reps (8–12 per set).

If you’re new to lifting, start with bodyweight movements or resistance bands, then progress to weights. Consistency matters more than intensity at first.

2. Prioritize Protein Intake

As you age, your body becomes less efficient at using protein to build muscle. That means you need slightly more of it. Most adults benefit from about 0.8 to 1 gram of protein per pound of body weight per day, spread evenly across meals.

Good sources include lean meats, eggs, dairy, fish, beans, lentils, and plant-based protein powders. Including protein in every meal helps keep your muscles fed and reduces the loss that happens naturally over time.

3. Stay Active Beyond the Gym

Your non-exercise movement—walking, climbing stairs, doing chores—also helps preserve muscle. Staying active throughout the day keeps blood flowing to your muscles and improves insulin sensitivity, which supports muscle maintenance.

Try to hit 7,000–10,000 steps a day or simply find ways to move more: park farther away, take stretch breaks, or walk after meals.

4. Don’t Skimp on Recovery

Recovery becomes more important as you age. Muscles need time and quality sleep to repair and grow. Aim for 7–9 hours of sleep per night, and take a rest day or active recovery day after intense sessions.

Hydration and stress management also play a role. Chronic stress and dehydration can increase inflammation, slowing down recovery and muscle repair.

5. Support Hormone Health

Aging naturally lowers testosterone, growth hormone, and estrogen levels—all of which influence muscle maintenance. While you can’t fully stop these changes, proper nutrition, resistance training, quality sleep, and maintaining a healthy body fat level can help keep hormones balanced.

If muscle loss or fatigue becomes significant, it’s worth checking hormone levels with your healthcare provider.

6. Eat Enough Calories

Undereating is one of the biggest reasons people lose muscle as they age. If you’re eating too little—especially during weight loss—you risk burning muscle for energy. Make sure you’re consuming enough calories to maintain your weight if your goal is to preserve muscle, or only create a slight calorie deficit if you’re losing fat.

7. Supplement Smartly

While whole foods should come first, some supplements can support muscle health:

• Creatine monohydrate: Helps maintain strength and lean mass, even in older adults.

• Vitamin D: Supports muscle function and bone health.

• Omega-3 fatty acids: Help reduce inflammation and support muscle protein synthesis.

Always check with your doctor before starting any new supplement.

The Bottom Line

Losing muscle with age isn’t inevitable. By lifting regularly, eating enough protein, staying active, and prioritizing recovery, you can maintain your strength and independence well into your later years. The key is to start now—and stay consistent. Your future self will thank you for it.