Muscle Matters: Building Strength at Every Age

One day, it’s carrying the groceries. Another, it’s wrestling with that stubborn pickle jar. Maybe it’s noticing that your suitcase feels heavier than it used to, even though the suitcase hasn’t changed. What’s going on?

The truth is, our muscles begin to change much earlier than most of us realize. Starting around age 30, adults lose an estimated 3–8% of muscle per decade, and after age 50, the decline can speed up dramatically. This shift is so common it has a name, sarcopenia, or age-related muscle loss.

But here’s the good news: while some decline is normal, much of it is optional. Your biology sets the stage, but your daily choices write the script. With the right mix of exercise, nutrition, and recovery, it’s possible not just to slow muscle loss but to build strength at any age.

Why our muscles don’t play fair with age

Muscle loss isn’t simply about moving less, though lifestyle does matter a great deal. There are deeper forces at play, and hormones are at the heart of the story.

• Testosterone: Often called the “strength hormone,” testosterone directly influences muscle protein synthesis, the process that repairs and builds muscle after training. Men naturally produce less testosterone as they age (sometimes about 1% less each year after their 30s). Lower levels mean slower recovery, reduced muscle growth, and often lower motivation to exercise.

• Estrogen: For women, estrogen does more than regulate reproductive health. It protects muscle, bone, and even supports coordination. During and after menopause, when estrogen levels drop sharply, women may notice a noticeable decline in strength and muscle tone, along with changes in balance and energy.

• Growth Hormone and IGF-1: Both of these hormones peak in youth and steadily decline with age. They act like repair signals for tissues, including muscle. With lower levels circulating, recovery takes longer, and building new muscle becomes a steeper climb.

• Inflammation: As if that weren’t enough, aging often brings a rise in low-level inflammation. This “background buzz” in the immune system can interfere with muscle repair and increase fatigue, making it harder to train consistently.

Together, these shifts mean that by midlife, your body requires a louder and clearer signal to grow muscle. What worked at 25 may no longer cut it.

The hopeful side of the story

Biology isn’t destiny. Research consistently shows that adults who engage in strength training throughout life maintain significantly more muscle mass and functional ability than those who don’t. Even people who start strength training for the first time in their 60s, 70s, or beyond can experience measurable gains.

Think of it like this: your muscles are always listening. They may just need you to speak a little louder with age.

How to keep, and build, muscle in midlife

Lift with intention

Strength training is the single most effective tool for maintaining and building muscle. The key isn’t about whether you’re lifting “light” or “heavy.” The key is challenge. Muscles need to be worked close to their limits , those last tough reps in a set are where the magic happens.

Compound movements (think squats, deadlifts, presses, rows) mimic real-world actions and recruit multiple muscle groups at once, making them especially effective.

Aim for at least two to three strength training sessions per week. Each doesn’t need to be long; 20 to 30 minutes of focused effort can do wonders, but consistency matters more than heroics.

Don’t neglect your fuel

Your diet plays as important a role as your dumbbells. Because of something called anabolic resistance (your muscles becoming less responsive to protein signals), older adults often need slightly more protein to stimulate growth.

• Try to include 20–30 grams of protein at each meal.

• Spread it throughout the day rather than loading it all into dinner.

• Choose high-quality sources: fish, poultry, eggs, beans, tofu, Greek yogurt, lentils.

And don’t fear carbohydrates; they fuel the effort it takes to train hard. Focus on complex carbs (whole grains, beans, starchy vegetables) for sustained energy, and add quick-digesting options like fruit around workouts if you need an extra boost.

Some older adults may also benefit from creatine, a supplement with strong evidence supporting its ability to increase lean mass and strength when paired with resistance training. It’s not for everyone, so check with your healthcare provider before starting.

Respect recovery

Here’s where age demands extra wisdom. Recovery becomes just as important as the workout itself. Muscles don’t grow in the gym; they grow during rest.

• Allow at least 48 hours before training the same muscle group again.

• Use “active recovery” days to keep moving: a walk, a bike ride, gentle yoga.

• Prioritize sleep, which is your body’s natural muscle-building window.

• Manage stress, since chronically high stress hormones like cortisol can make it harder to hold onto muscle.

Be patient, but persistent

Muscle may build more slowly now, but progress still happens. In fact, you’ll often notice functional changes before aesthetic ones: climbing stairs feels easier, carrying groceries is less taxing, and your posture is more upright. These are all wins worth celebrating.

The bigger picture

Holding onto muscle isn’t just about looking toned; it’s about living fully. Muscle mass supports balance, reduces fall risk, keeps metabolism humming, and preserves independence well into older adulthood. It even plays a role in protecting against chronic disease.

So while the changes of midlife are real, hormones dip, recovery takes longer, inflammation creeps in, they don’t have to define your path. Your muscles will respond if you give them the signal: train them, fuel them, rest them.

Quick Tips for Midlife Muscle

• Strength train at least 2–3 times per week.

• Challenge yourself — those last reps should feel tough.

• Eat protein at every meal, spread evenly across the day.

• Fuel workouts with carbs (whole grains, beans, fruit).

• Sleep and recover as if it were part of your workout.

• Be patient — consistent effort always pays off.

Muscle loss may be part of aging, but it isn’t the whole story. By blending smart training, mindful nutrition, and restorative recovery, you can write a very different script for yourself, one that keeps you strong, steady, and capable at every age.

For more information on building and maintaining muscle as you age, click here to contact us!

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!