Tips to maintain muscle mass after 55

Why Maintaining Muscle Mass Is Vital for Adults 55+

As we age one of the most significant changes we experience is the gradual loss of muscle mass. This phenomenon begins as early as our 30s and accelerates after the age of 50. Women are particularly vulnerable to this muscle loss around and after menopause. For adults 55 and older, prioritizing muscle health is crucial—not just for staying active but for maintaining independence, health, and quality of life. Here’s why maintaining muscle mass should be a top priority and how to do it effectively.

2 Tips to Maintain Muscle Mass After 55

1. Prioritize Strength Training

Resistance training like weightlifting is the most effective way to build and maintain muscle. We’re not talking about your yellow rubber band that you can easily move 20+ reps. To build strength and muscle mass, we need to move things that are heavy for us. At Age On, we help teach people how to move these heavy weights safely and reduce risk of injury

2. Eat Enough Protein

Older adults often need more protein to counteract the natural decline in muscle-building efficiency. The recommended daily amount of protein is 0.8 grams of protein per kilogram of body weight; however, many sources state this amount is still too low for people looking to avoid age related muscle loss. (Reference 2-4) These sources recommend people 55+ should aim for 1.2–2.0 grams of protein per kilogram of body weight daily, and include high-quality sources like lean meats, fish, eggs, dairy, and plant-based proteins to support muscle and strength growth. Other sources when considering the needs of post-menopausal women recommend 1.8-2.3 grams of protein per kilogram of body weight.(Reference 5)

4. Stay Active in Daily Life

Everyday movement adds up. Incorporate activities that require physical effort, such as gardening, playing with grandchildren, or taking the stairs instead of the elevator. Functional movements that mimic real-life activities can help maintain practical strength and mobility.

5. Focus on Recovery and Rest

As we age, recovery becomes just as important as the workout itself. Overtraining without adequate rest can lead to fatigue, injury, or burnout.

• Get 7–9 hours of sleep per night.

• Incorporate stretching or yoga to maintain flexibility and reduce soreness.

• Consider massage, foam rolling, or other recovery tools to ease muscle tension.

8. Seek Professional Guidance

If you're unsure how to start or modify an exercise routine, a physical therapist specializing in aging adults can help. They can create a personalized program that considers your health history, fitness level, and goals.

The Bottom Line

Maintaining muscle mass after 55 is not just about staying fit—it’s about staying functional, independent, and healthy for years to come. Muscle plays a critical role in nearly every aspect of our physical and metabolic health, making building muscle and strength one of the most valuable investments we can make as we age. By incorporating regular strength training, staying active, and eating a protein-rich diet, you can preserve your muscle and enjoy a vibrant, fulfilling life.

Want to start building muscle mass safely to stay independent? If you want to get stronger to hit a golf bar farther, beat your friends at pickleball, or get up and down stairs easier, Age On is here to help. Sign-up for a free class anytime!

References:

1) Naseeb MA, Volpe SL. Protein and exercise in the prevention of sarcopenia and aging. Nutr Res. 2017;40:1-20. doi:10.1016/j.nutres.2017.01.001

2) Tieland M, Borgonjen-Van den Berg KJ, van Loon LJ, de Groot LC. Dietary protein intake in community-dwelling, frail, and institutionalized elderly people: scope for improvement. Eur J Nutr. 2012;51(2):173-179. doi:10.1007/s00394-011-0203-6

3) Morley JE, Argiles JM, Evans WJ, et al. Nutritional recommendations for the management of sarcopenia. J Am Med Dir Assoc. 2010;11(6):391-396. doi:10.1016/j.jamda.2010.04.014

4) Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021

5) Sims, S. Menopause 2.0. Next Level Training for Optimal Performance. www.drstacysims.com