Aging doesn’t mean losing strength—if you take action. After 30, muscle mass naturally declines, but with the right habits, you can maintain and even build it. The key? A consistent approach to strength training, proper nutrition and quality sleep. Wondering where to start, what exercises are most effective or how your diet impacts muscle health? We’ve got the answers to help you stay strong, mobile and independent at any age.
The impact of aging on muscle
If you lead a sedentary lifestyle, you may lose 1–3% of your muscle mass each decade after turning 30. By age 60 for men and after menopause for women, the decline in muscle mass can accelerate to 5-8% per decade for those who are inactive. However, staying active can significantly slow down or even reverse this trend. Engaging in strength training and regular movement is essential for maintaining muscle, mobility and overall health.
Why muscle matters
Muscle does more than keep you strong—it plays a critical role in longevity, brain function and metabolic health. Research shows that maintaining muscle mass lowers the risk of diabetes, stroke and dementia while also improving balance and coordination. One of the most important muscle groups to focus on as you age is your legs. Strong legs are linked to better cognitive function, reduced fall risk and greater independence in everyday tasks like climbing stairs and walking.
Building strength: Where to start
Health isn’t just about cardio—muscle strength is equally important. If you’re new to strength training, consult with a physician before starting and ease into a routine that suits your fitness level. Consider working with a trainer to ensure proper form and injury prevention. Start with resistance bands, light weights or water-based exercises for low-impact resistance training.
Effective strength training
To build and maintain muscle, aim for 2–3 strength-training sessions per week, focusing on major muscle groups. Resistance exercises such as squats, lunges and core workouts improve strength, mobility and balance. Begin with bodyweight movements, then gradually add resistance through weights or resistance bands. To encourage muscle growth, work at 60–80% of your maximum strength, pushing slightly beyond your comfort zone.
The role of nutrition and sleep
Muscle maintenance isn’t just about exercise—your diet and sleep play essential roles. Protein is key for muscle repair and growth. Aim for at least 30g of lean protein per day.
Sleep is just as crucial. Deep sleep stimulates growth hormone production, which supports muscle recovery. Chronic sleep deprivation increases cortisol levels, leading to muscle breakdown. To optimize muscle health, strive for 7–8 hours of quality sleep each night.
Start today
It’s never too late to build strength and invest in your health. Find an activity you enjoy—whether it’s a group fitness class, weight training or bodyweight exercises—and make it part of your routine.
At Endeavor Health, we’re here to help you every step of the way. Before starting a new strength training program, consult with our team of physicians to develop a plan tailored to your needs. Schedule your consultation today by calling (773) 293-4200 or visiting us online.
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