How to gain muscle mass as you age
Team Gabit
3 months ago | 5 mins

How to gain muscle mass as you age

This blog offers a guide to the best foods to gain muscle mass and how to improve muscle strength in old age. Learn what to eat to gain muscle mass.

As we age, our bodies change. But what if we told you building muscle mass wasn't just for the young bucks anymore? It's true! We have an answer for how to make muscles strong in old age? Regardless of your age, you can harness the power of strength training and nutrition to feel stronger, more energised, and ready to take on life's adventures.

This blog is your one-stop shop for building muscle in your golden years by understanding the best foods to gain muscle mass. We'll delve into the science of muscle growth, explore delicious and protein-packed recipes, and guide you through safe and effective exercises you can do at home or at the gym.

Ready to feel the difference strength training can make? Let's get started!

In this blog, you'll discover:

  • Why building muscle is essential for overall health and well-being in older adults.
  • How to create a personalised strength training routine that's safe and effective for you.
  • How to improve muscle strength in old age
  • What to eat to gain muscle mass
  • Tips and tricks to stay motivated and consistent with your workouts.

Are you ready to:

  • Increase your strength and independence?
  • Improve your balance and coordination?
  • Boost your metabolism and energy levels?
  • Feel more confident and empowered?

Join us on this exciting journey towards a stronger, healthier you!

learn and know how to improve muscles in old age

Nutrition for muscle health in ageing

As we age, our bodies become less efficient at using protein to build and repair muscle tissue. To combat this, they need to understand the best foods to gain muscle mass that need to be incorporated in their diets. So, what to eat to gain muscle mass? 

Adults over 50 should aim for a higher protein intake of 1.0-1.2 grams per kilogram of body weight, spread throughout the day. Research suggests this can improve muscle protein synthesis, the process by which your body uses amino acids to build muscle. This doesn't just improve strength – studies have linked adequate protein intake with better balance, reduced risk of falls, and improved overall function in older adults.

learn and know how to improve muscles in old age

Effective exercise and training methods for older adults

How to improve muscle strength in old age? Well, effective exercise is the answer. Effective exercise and training for older adults should focus on three key areas: cardiovascular health, strength training, and flexibility/balance. Here's a breakdown of some excellent methods to ensure that you no longer have to worry about “how to make muscles strong in old age”.


  • Walking: This is a low-impact, accessible option that can be easily modified for pace and distance. Aim for at least 150 minutes of moderate-intensity exercise per week, which brisk walking can achieve.
  • Swimming: Water offers gentle resistance while being easy on the joints. Swimming is a full-body workout that improves cardiovascular health and flexibility.
  • Cycling: Stationary bikes or outdoor cycling are great options for getting your heart rate up with minimal impact.

Therefore, these cardio exercises help greatly in building muscle in old age.

Strength training

  • Resistance bands: These versatile tools allow for a wide range of exercises targeting different muscle groups. They're easy to use at home and come in various resistance levels.
  • Bodyweight exercises: Squats, lunges, planks, and push-ups (modified versions if needed) are excellent ways to build strength without equipment.
  • Light weights: Using dumbbells or weight cuffs adds a bit more challenge to strength training, helping to build and maintain muscle mass.

Regular moderate strength training exercises can help in maintaining muscle mass in old age.

And how to strengthen muscles in old age in the best way possible? Improve flexibility and balance.

Flexibility and balance

  • Yoga (chair yoga for those with limited mobility): Yoga improves flexibility, balance, and core strength, all crucial for older adults. Chair yoga offers a safe and accessible option.
  • Tai Chi: This gentle exercise practice combines slow, controlled movements with deep breathing, promoting balance, coordination, and relaxation.
  • Stretching: Regular stretching improves flexibility, which can help maintain range of motion and reduce pain.


  • Always consult your doctor before starting a new exercise program.
  • Listen to your body and start slowly, gradually increasing intensity and duration.
  • Focus on proper form to avoid injury.
  • Make it fun! Choose activities you enjoy to stay motivated.

These are just some examples, and the best training method will depend on the individual's fitness level, preferences, and any health limitations. It's important to find a routine that you can stick with and enjoy for long-term benefits.

learn and know how to improve muscles in old age

Lifestyle factors for sustaining muscle mass in old age

Here are some key lifestyle factors that can significantly impact your answer to “how to improve muscle strength in old age”:


When you know what to eat to gain muscle mass, you are automatically shifting towards a healthier body!

  • Protein Power: As we mentioned earlier, protein intake becomes even more crucial after 50. Aim for 1.0-1.2 grams of protein per kilogram of body weight spread throughout the day to optimise muscle protein synthesis. Lean meats, fish, eggs, dairy, legumes, and nuts are all excellent protein sources and make the best foods to gain muscle mass.
  • Hydration Hero: Dehydration can hinder muscle recovery and function. Aim for eight glasses of water daily and adjust based on activity level and climate.
  • Bone-Building Nutrients: Don't forget about calcium and vitamin D for bone health. Strong bones provide a solid foundation for strong muscles. Dairy products, leafy greens, and fortified foods can help meet your needs. Consider consulting your doctor about vitamin D levels, as supplementation might be needed.

Exercise and activity

Building muscle in old age and then maintaining muscle in old age require you to diligently follow these steps!

  • Strength is king: Regular strength training is vital for building and maintaining muscle mass. Focus on exercises that target major muscle groups at least twice a week. Resistance bands, bodyweight exercises, or light weights are all great options.
  • Move it or lose it: Even low-impact activities like walking or swimming can help prevent muscle loss and improve overall fitness. Aim for at least 150 minutes of moderate-intensity exercise per week.
  • Balance is key: As we age, falls become a greater concern. Exercises that improve balance and coordination, like Tai Chi or yoga, can help reduce fall risk and maintain independence.
learn and know how to improve muscles in old age

Rest and recovery

  • Sleep saviour: Aim for 7-8 hours of quality sleep each night. During sleep, your body repairs and rebuilds tissues, including muscle. Chronic sleep deprivation can hinder muscle growth and recovery.
  • Manage stress: Chronic stress can elevate cortisol levels, which can lead to muscle breakdown. Find healthy ways to manage stress, such as meditation, yoga, or spending time in nature.

Additional tips:

  • Don't smoke: Smoking reduces blood flow and oxygen delivery to muscles, hindering growth and repair.
  • Limit alcohol: Excessive alcohol consumption can negatively impact muscle protein synthesis and overall health.
  • Stay social: Social interaction can keep you motivated and engaged in activities that support muscle health.

By incorporating these lifestyle factors into your routine, you can significantly slow muscle loss, improve strength, and maintain a vibrant and active life as you age.


The message is clear: building muscle in old age is not only possible, it's a powerful tool for promoting overall health and well-being. By strategically combining a protein-rich diet, effective exercise routines, and healthy lifestyle habits, you can combat age-related muscle loss, improve strength and balance, and feel more energised and empowered. Therefore, you are to always remember the best foods to gain muscle mass and the exercises which answer your questions of how to improve muscle strength in old age. 

learn and know how to improve muscles in old age

Frequently Asked Questions

What are the best foods to consume for gaining and maintaining muscle mass as you age?

Best foods to gain muscle mass are  protein-rich foods like lean meats, fish, eggs, and dairy to fuel muscle growth. Don't forget fruits, vegetables, and whole grains for essential vitamins, minerals, and energy.

How does nutrition impact the improvement of muscle strength as we age?

It is essential to know what to eat to gain muscle mass. Protein provides the building blocks for muscle, and as we age, sufficient protein intake (1-1.2g/kg bodyweight) becomes even more crucial to support muscle repair and strength gains.

What are the recommended exercises for building muscle mass in older individuals?

For building muscle in old age, opt for low-impact strength training like bodyweight exercises (squats, lunges, planks) or light weights to build muscle without stressing joints. Consider resistance bands for a versatile and adjustable home workout option.

What are the key factors in maintaining muscle mass and strength as one ages?

Maintaining muscle mass in old age is a two-pronged approach: 1) Consume enough protein (1-1.2g/kg bodyweight) to fuel muscle repair, and 2) engage in regular strength training (bodyweight exercises, weights, resistance bands) to stimulate muscle growth.

Can specific dietary and lifestyle modifications effectively strengthen muscles in old age?

Absolutely! By prioritising protein intake (1-1.2g/kg bodyweight) and incorporating strength training (bodyweight exercises, weights, etc.), you can counteract muscle loss and build strength even in older years. 

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