Why You Want to Build Muscle at Any Age and Work to Never Lose It

It is easier to build muscle while we’re young, but keeping muscle mass gets more difficult as we age. Starting around age 30, you naturally begin to lose mass, typically at a rate of 3%-5% per decade and this loss can accelerate, especially after age 60. Most will lose more than 30% of their muscle mass in the back half of their lifespan.

The good news is that we can also mitigate muscle loss with a basic strength training program and by eating enough protein in our diets. Studies show that people in their 60s and beyond can build muscle mass with strength training.

Continuing to lift as we age into our golden years is the ultimate goal. You can lift weights and dumbbells, use rubber bands, suspension trainers (TRX) and even calisthenics to work and build muscle. Maintaining muscle mass is crucial for preserving strength, balance and independence, preventing falls and fractures and supporting overall health and quality of life.

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Recent studies have shown that people with more leg strength can be mobile, thus improving their independence, continuing daily activities, preventing insulin resistance/diabetes and being social.

The following are many of the benefits of being and remaining strong for your entire life:

Maintaining Independence

As we age, we all envision ourselves as the elderly family member who still has fun and continues doing things the younger generation marvels at. I remember my granddad (a World War II veteran) bending over, touching his toes, doing 10 push-ups and popping back up to his feet in his 80s. He never stopped moving and worked full time through his 70s, because he did not want to retire.

Unfortunately, many quit moving and the resulting muscle loss (called sarcopenia) can make daily activities such as walking, climbing stairs and even getting dressed more challenging, potentially leading to a decline in independence and requiring more assistance.

Reduced Risk of Falls and Fractures

Strong muscles mean stronger bones. Plus, the more you move, the more you keep your stabilizing/balancing muscles strong. Strong muscles are essential for maintaining balance and stability, which helps prevent falls. Muscle loss increases the risk of falls, leading to broken legs, wrists and hips and other injuries, especially in the elderly.

Improved Mobility, Daily Activity, Mental Health (Social Benefits)

This is the most significant benefit of mobility and movement independence. Being able to move allows us to travel, join friends for events, do house and yard work and be social and not isolated. When you are stronger, you have more stamina to perform daily activities and maintain an active lifestyle. Muscle loss can lead to weakness and fatigue, making staying active and enjoying life harder. If we are lucky, we have a choice: to grow old and strong or grow old and weak.

Enhanced Metabolic Health

Did you know that having more muscle mass allows you to control your blood sugar better, which plays a role in reducing the risks of insulin resistance and Type 2 diabetes? Muscle tissue helps regulate blood-sugar levels and burn calories, improves metabolic health and reduces the risk of obesity. Muscles also allow you to move in a way that improves cardiovascular health, reducing the risk of heart disease and stroke.

Increased Longevity and Mood

With benefits such as the ones listed above, you will live longer and your quality of life will improve much more in your later years than without keeping your muscle mass. Regular exercise, including strength training, can boost mood and improve cognitive function.

Research indicates that weight training two times a week, even for individuals in their 70s and 80s, can significantly increase muscle mass and strength. Strong muscles are vital for performing daily activities and maintaining mobility. Muscle loss can lead to weakness, slower movement and reduced endurance, impacting overall physical function.

Find ways to do resistance/strength training at the Military.com Fitness Section. There are hundreds of articles to help with strength training, nutrition and stress mitigation for beginners of any age.

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