Strength training can help rebuild both bones and muscles impacted by age-related loss. The CDC recommends 150 minutes of moderate aerobic exercise for people over 60. It recommends performing weight training exercises at least two days a week.
The National Strength and Conditioning Association recommends older adults perform strength training exercises 2 to 3 days a week.
Can you still build muscle after 50? The physiological processes required to build muscle over 50 is the same as any other age, and for both men and women. Building muscle mass and strength is definitely possible through proper weight lifting after 50.
``Example exercises for over 50s would include a workout like the below: Bench Press - 4 sets of 6-15+ reps (horizontal push) ... Row - 4 sets of 6-15+ reps (horizontal pull) ... Shoulder press - 4 sets of 6-15+ reps (vertical push) ... Lat pull-down - 4 sets of 6-15+ reps (vertical pull) ...
We get asked a lot here at the Fit Father Project whether it is possible to keep building muscle after 50. Our answer is always an enthusiastically resounding YES! With that good news, we want to show you exactly how it's possible to pack on lean mass well into your 50s, 60s, and beyond.
In fact, with the right mindset, exercise routine, and nutrition, it's entirely possible for personal training clients to strengthen and build muscles well into their golden years. Building muscle after 50 offers numerous benefits beyond just aesthetic appeal.
To build muscle past the age of 50, we need to eat enough protein AND do weight training, and consume 30 – 35 grams of protein within two hours of the workout. Due to anabolic resistance, which increases as we age, it's recommended to increase protein intake per meal to roughly 30 – 35 grams.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
“Squats are one of the best overall exercises,” she says. “They strengthen the major muscles of the lower body we need to keep strong and also protect two joints we need help with on a regular basis — our knees and our hips.”
Lifting weights is a great way to build muscle strength, but when you're over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.
Strength training
Strength training, including weightlifting and bodyweight exercises, is crucial for maintaining muscle mass, which naturally declines with age. It boosts metabolism, enhances bone density, and prevents conditions like osteoporosis and sarcopenia (age-related muscle loss).
If you are currently in your 50s or 60s and have been lifting weights for many years, then it is likely that you will be able to continue doing so for many years to come. However, if you are in your 70s or older or have not been lifting weights for very long, you may need to start considering stopping.
To be considered intermediate, men should be able to do between 12 and 15 pull ups, depending on their weight (lighter men can typically do more pull ups than heavier men). To be considered strong or elite, lighter men should be able to do 26–39 pull ups while heavier men closer to 220 pounds (100 kg) should do 20–28.
Lean into lifting weights.
Aim for three resistance training days per week. Focus on key muscle groups like legs, back, and core as you build up your routine. Target each muscle group with at least 2 to 3 exercises per session.
If you're underweight and trying to increase your calorie intake, eggs are an excellent option. Packed with protein and essential fats from the egg yolk, you can safely consume 2–3 eggs per day. Additionally, eggs can help improve muscle mass and overall body composition.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
Of the three, research suggests that whey protein is particularly effective for building muscle in older adults, more so than either plant-based proteins or casein.
He notes that while genetics play a role in body composition, with the right routine, most people can achieve visible abs even in their 50s. Drishya Ale agrees, adding, “A structured diet plan focusing on lean proteins, healthy fats, and whole grains can accelerate progress.”
You want a supplement that contains high-quality, scientifically-backed ingredients. Look for key muscle-building compounds like whey or plant-based protein, creatine, branched-chain amino acids (BCAAs), beta-alanine, (or fish oil). Less is more—avoid supplements loaded with fillers and questionable additives.
Some fitness experts say it's even possible to get into the best shape of your life after the age of fifty if you've spent most of your life out of shape.
Some studies have found that using a creatine supplement can help build muscle mass and improve strength. For most people, these gains tend to be modest. Unless you're an elite athlete in search of a microsecond advantage, creatine supplements alone are unlikely to deliver significant athletic gains.