How To Maintain Muscle Mass As We Age?

We all know those small but meaningful pleasures we experience throughout life - like carrying our own groceries or climbing to the top of a hill and watching a beautiful sunset, as well as freely enjoying family celebrations without feeling hesitant to join in. Picture yourself at 70 doing all these things comfortably and easily - not because of wishful thinking, but rather because of the quiet power associated with muscle mass. 

Muscles are not about youthful appearance; rather, we should focus on how they will provide us with more freedom in our physical abilities. It’s the ability to control how we navigate our daily routines, as well as enabling us to maintain a consistent level of energy and protect ourselves against some of the setbacks usually associated with aging. Every time we choose to strengthen our muscles - whether through working out, eating protein-rich meals or going for a brisk walk, we are depositing into our health account for the future.

Honestly, the power of the past does not determine your current abilities or limitations - only you can do that. Regardless of when you start training, your body will continue to respond to your training. If you continue to train correctly throughout your life, you will develop the strength and stamina required to maintain your independence, resilience and vitality.

Having muscle mass gives you the ability to participate in activities you may have thought impossible due to age-related declines. You can build and keep your muscle mass into the future, and you can continue to improve your quality of life. So rather than worry, focus on the fact that by continuing to build your muscle mass, you will be able to do many more fun and interesting things with less effort than ever before. What kind of growth do you want for your future?

Also Read: The Yoga Poses For Healthy Aging

Why Muscle Matters?

1. Practical Independence: Strength allows you the ability to travel (lift your luggage), navigate stairs, and get up from your chair without needing someone’s help. Independence is the opposite of relying on others.

2. Metabolic Fuel: Muscle has a burning effect on calories (metabolically speaking). Not only do our muscles burn calories when they’re active; they also burn calories while resting, help control blood sugar levels, and combat fatigue.

3. Longevity: Evidence suggests that greater muscle mass leads to fewer instances of falls, fractured bones, and chronic illnesses. Strength is one of the best indicators of a person being healthy as they age.

Consider your muscles to be the same as having a savings account set aside for good health in your retirement years. Each time you perform a set of repetitions, consume a protein-rich meal, or take a short walk, you’re contributing to the account.

Also Read: The Best Way To Stay Active As You Get Older

The Science of Muscle Loss (Sarcopenia)

As we age, many adults will experience a decrease of approximately 3-8% of their muscle mass every decade. When reaching the age of 60+, the rate at which we lose muscle mass accelerates significantly, causing a higher level of frailty and a slower overall metabolism. But here is the good news: muscle loss does not have to occur, but can be slowed down, stopped, or reversed through appropriate exercise, nutrition, and recovery strategies.

A 12-week study demonstrated that older individuals who engaged in a strength training program for two days a week exhibited improvements in walking speed, balance, and overall independent living ability.

Also Read: Benefits of Strength Training For Women Over 50

Strategies to Maintain Muscle Mass

1. Resistance Training

The foundation for preserving muscle is to follow a solid Strength Training Program. Performing 2 to 3 days per week of either free weights, resistance bands, and/or body weight exercises stimulates muscle fibers for growth by creating tension within the muscle.

Perform exercises using compound movements (i.e., Squats, Push-Ups, and Deadlifts).

2. Protein Power

In order for muscles to develop, they need building materials. One of these materials is protein. Older individuals require more protein than younger individuals, and the target should be 20-30g per meal. What do AS-IT-IS and ATOM Protein Supplements do?

• They contain BCAAs, which stimulate muscle protein synthesis. • They contain Glutamine, which helps with recovery and immune health. • Some of the ATOM range protein supplements contain Ashwagandha and Tribulus, which are adaptogens that may enhance endurance and resiliency.  

If you have difficulty obtaining enough protein through the diet, AS-IT-IS and ATOM Whey is an easy-to-use to use, scientifically supported products.

Also Read: Whey Protein For Seniors – Is It Safe & Beneficial?

3. Recovery & Sleep

Muscles grow when you rest. Prioritize 7–9 hours of sleep and active recovery practices like yoga or stretching. Sleep deprivation reduces growth hormone and testosterone—both critical for muscle maintenance.

4. Consistency Over Intensity

It’s not about lifting the heaviest weight; it’s about showing up regularly. Even moderate training, done consistently, yields significant benefits.

Nutrition Beyond Protein

While protein is king, don’t overlook:

·  Omega‑3s: Reduce inflammation and support muscle function.

·  Vitamin D & Calcium: Essential for bone health.

·  Antioxidants: Fruits and vegetables combat oxidative stress.

Pair protein shakes with berries, nuts, and leafy greens for a synergistic muscle‑health boost.

Also Read: Can You Take Creatine Without Working Out?

Lifestyle Integration

The goal of maintaining muscle is to incorporate strength-building activity into the everyday routine by:

Climbing stairs instead of using elevators.
Bringing home your own groceries.
Practicing balancing exercise when you are brushing your teeth.
Replacing "idleness" while watching screens with short band resistance exercises. Each of these activities adds to your savings in your "muscle bank account."

Also Read: How Long Does It Take For Whey To Give Results?

Mindset & Motivation

Once we get older, we seem to stop strength training either due to fear of injury or because we feel there is “no point.” Muscle tissues are responsive at any point in time throughout our lives and can improve through regular exercise, even in the 70s and 80s of life.

Take it easy until you feel comfortable. Easy exercises such as performing bodyweight squats whilst watching TV at home, doing resistance band pulls while sitting down, or light dumbbell curls during breakfast can aid in building confidence over time which increases the likelihood that you will continue to do strength training regularly. Investing in your future self as well as maintaining a strong commitment to your health and well-being.

Also Read: Why Is Protein Important In Your Diet?

Final Inspiration

Your final inspiration is "Muscles are more than just strength; they are about freedom, vitality, and dignity." Increasing your muscle mass through resistance training, eating nutrient-rich food, recovery techniques, and taking the right supplements means you aren’t only combative sarcopenia but rewriting how we think of ourselves as we age!

Because a person with strong muscles can not only extend their life expectancy, but they also bring value to their years…

Invest in your muscles today, and you’ll gift your future self not just more years—but stronger, freer, and more joyful ones…

Also Read: Low-Impact Cardio & Strength Training For Seniors

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