Skip to content As we get older, building muscle often feels tougher than it did in our 20s. But does that mean it’s no longer achievable – or worthwhile? Expert Professor Leigh Breen, a specialist in skeletal muscle physiology at Birmingham University, says:
“Your muscles become less responsive to exercise with age,” he explains. “It’s not as easy to gain muscle and strength as when you were younger.” But that doesn’t mean training is pointless. Every structured exercise routine brings improvements in strength, cardiovascular health, brain function, and lowers risk of non-communicable diseases.
Muscle mass and strength start declining from around age 40, compared with peak levels in your 20s. That decline is partially due to hormonal shifts – like lowered testosterone and growth hormone – and slower muscle protein synthesis.
As people cross into their 60s and beyond, studies show sarcopenia (loss of muscle tissue) affects a large percentage – anywhere from 30% to over 50% of those aged 80+.
Anna Downs, a movement and wellbeing coach based in Bangkok provides some sobering facts. “In my work with women in peri and post-menopause, I see how vital it is to protect muscle and bone as hormone levels decline. For those who don’t exercise, around one in three women over 50 will experience an osteoporotic fracture, and a hip fracture in later life carries up to a 30% increased risk of death within the following year.”
Research also shows that low grip strength is one of the strongest predictors of all-cause mortality – a simple marker of overall health and resilience.
“This is why strength training at midlife and beyond isn’t about aesthetics; it’s about safeguarding independence, confidence and quality of life for the decades ahead,” Anna explains.
The good news? Age accounts for only about 10% of variability in muscle-building potential. The rest is influenced by controllable factors such as training quality, nutrition, recovery and consistency.
With the right adjustments – like increasing session frequency, adding extra sets, and controlling intensity – older adults can build strength levels close to those of younger trainees.
According to Breen, the recipe for success at any age includes:
progressive resistance training (adapting volume or load to stay challenging)
adequate nutrition, especially high-quality protein, balanced carbohydrates, and healthy fats to fuel workouts, support recovery, and stimulate adaptation
Protein needs rise with age: aim for 1 to 1.5 g/kg body weight per day, ideally spread evenly across meals to maximise muscle protein synthesis. Some experts recommend 25–30 g of high-quality protein per meal, including leucine-rich sources.
Even modest gains in muscle mass and strength bring big payoffs:
Enhanced mobility, posture, and balance
Better bone health, energy levels, and metabolic function
Reduced risk of injury, falls, or chronic disease
Longevity and quality of life improvements
Is building muscle harder as you age? Yes – but not impossible.
With thoughtful training and smart nutrition, older adults can gain or maintain strength – and enjoy major health benefits in the process. Don’t let age define your strength. Structure your workouts, fuel your system, and keep moving.
MoveWell with Anna: Anna Downs has worked one-on-one with well over 1,000 women, helping them to improve mobility and recover from chronic pain through intelligent, progressive movement.
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