Here’s My Playbook for Building Muscle After 50
I get it. You're in your 50s, 60s, maybe even 70s.
You've been told your best years are behind you.
That building muscle is for “the youth.”
It's too late to get stronger.
Well…
I'm 62, and I'm here to tell you… That's complete BS!
Not only is it possible to build muscle after 50, but science proves you can build it just as effectively as someone decades younger.
I'm living proof. And so are my clients.
That’s it. That’s the post. Get busy lifting!
My Story: From 240 Pounds to Stronger Than Ever
At 36-ish, I was about 240 pounds with chronic back pain. I thought grinding through cardio and restrictive diets would fix everything.
It didn't.
I was weak, tired by mid-afternoon, and my back still hurt. I wasted years chasing the wrong solution.
Then, in my 50s, something clicked… finally!
I realized I'd been approaching fitness all wrong. I built a strength training focus and slowly but surely built a habit focusing on three simple things: lifting weights, eating enough protein, and walking.
At 59, I got certified as a personal trainer.
Because I wanted to help people avoid the mistakes I made.
Now at 62, I'm stronger than I was in my 30s and 40s. I also feel better!
You can do this too.
Your Body Can Build Muscle
Research shows…
You can build muscle well iInto your 70s and 80s
A 2023 study published in Frontiers in Physiology found that untrained men in their 70s and 80s built muscle just as effectively as lifelong athletes after a single resistance workout.
This might be mind-bending to some, but it’s true… men who had never lifted weights in their lives started in their 70s and saw the same muscle-building response as people who'd been training for decades.
It's never too late!
The Real Problem: Sarcopenia (And How to Beat It)
Here's what nobody tells you about getting older: your body starts cannibalizing your muscle.
Scientists call it sarcopenia.
According to Harvard Health, after age 30, you begin to lose 3% to 5% of muscle mass per decade. Most men will lose about 30% of their muscle mass during their lifetimes.
This leads to:
- Greater weakness and less mobility
- Increased risk of falls and fractures
- A 2.3 times higher risk of low-trauma fractures (broken hips, legs, arms)
But here's the good news: muscle loss from aging is reversible!
Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women's Hospital, puts it simply:
"Older men can indeed increase muscle mass lost as a consequence of aging. It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it."
How Much Can You Actually Build?
A meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did progressive resistance training. The result? Subjects averaged a 2.4-pound increase in lean body mass.
That might not sound like much, but this is muscle gained while fighting natural age-related muscle loss.
You're not just building muscle. You are reversing the decline. And that’s a big deal!
What Works: No Gimmicks Required
The science is clear. Building muscle after 50 isn't complicated, but it does require a smart approach.
1. Progressive Resistance Training (2-3x Per Week)
You don't need to live in the gym. Just start simple:
- 8-10 lifts that target all major muscle groups (bodyweight training works too!)
- 12-15 reps per set.
- 2-3 workouts per week
The key is progressive overload: gradually increasing weight, reps, sets, or intensity as you get stronger.
But here's what matters most: effort, not the weight on the bar. You don't need to lift heavy to build muscle. You need to work hard. Higher rep ranges with controlled movements can build just as much muscle while protecting your joints.
Let’s dive into this a little more…
2. You Don't Need to Lift Heavy
I mentioned this above, but it's worth expanding on because it goes against everything the fitness industry tells you.
Dr. Mike Israetel recommends that lifters over 40 prioritize higher rep ranges. This means that if your reps are in the 10-30 rep range, you're good! You might hear that 5-10 reps is ideal, but that's not true for older lifters.
Why?
Because as you age, technique becomes more important than load. Higher reps with moderate weight build muscle just as effectively while reducing injury risk.
According to BarBend and Dr. Mike, it’s all about becoming a "master of technique"... slow, controlled movements and pausing while lifting. This approach builds more muscle while protecting your joints and reducing wear and tear on your body.
And here's the thing: I'm 62. I do this, and I'm still gaining muscle. And I haven't been injured yet.
3. Eat Enough Protein
I keep screaming this from the rooftops… "Most people over 50 don't eat nearly enough protein!"
And that's a problem because protein is what your body needs to repair and grow muscle.
For lifters over 50, I recommend: 0.8 to 1.2 grams per pound of body weight.
For a 175-pound man, that's about 140 to 210 grams of protein daily.
I know what you're thinking things like "That's too much!" "I can't eat that much protein!"
That attitude will get you nowhere fast.
Make protein consumption easy! Greek yogurt, whey powder, protein bars, beef sticks, beans, eggs, chicken breast, hard-boiled eggs, cottage cheese, canned tuna/salmon, protein shakes. I could go on!
Yes, protein matters!
Your body becomes less efficient at using protein to build muscle as you age, which means you need MORE of it!
Protein helps with muscle repair and growth, keeps you full longer (reducing cravings), and your body burns more calories digesting it than carbs or fat.
But focus on whole foods.
Protein powder (typically 25-30g per scoop) is useful, but remember: eat whole foods first, then use supplements to fill the gaps. Real food is always more satisfying and gives you nutrients that powder simply can't.
4. Start Slow and Progress Smart
If you're new to strength training or returning after a long break, don't jump in trying to set personal records. That's a recipe for injury.
Start here:
- 2 sessions per week
- 1-2 sets per muscle group in each session
- Increase volume only when you feel fully recovered
As I learned, consistency beats intensity. A 20-minute workout you actually do is better than a perfect 90-minute session you skip.
5. Warm Up and Rest Your Body!
This isn't optional. And for this, I’m going back to the BarBend article and good ol’ Dr. Mike. Here’s what he recommends older lifters need to do:
- Three sets of warm-ups (light, medium, heavy) before the first working set
- One to two warm-up sets for each exercise after
- Rest! Every 4-6 weeks, take a full week off or reduce volume and intensity.
- One low-volume month every five months or so.
If you’re over 50, recovery must be a part of your strategy.
Myths Holding You Back
I've spent years debunking fitness myths, and here are the biggest ones about building muscle after 50:
Myth #1: "You're too old to start."
Truth: Research shows people in their 60s, 70s, and 80s can build muscle effectively.
Age is not a barrier. But guess what IS a barrier?...
Inaction!
Myth #2: "You'll get injured if you lift weights."
Truth: Exercise is safer than not moving.
Strength training reduces injury risk by protecting joints and improving balance.
Lifting is atrophy's enemy!
Myth #3: "You need to lift heavy to build muscle."
Truth: You don't need heavy weights to build muscle after 50.
Higher reps with moderate weight, good form, and intensity build just as much muscle while protecting your joints.
Effort matters more than the number on the bar.
Myth #4: "Muscle building is only for young people."
Truth: Your body responds to resistance training at any age.
The key is smart programming, not youth.
My two cents!
Start Today!
You don't need a complicated plan. Here's how to start:
Week 1: Build the Foundation
- Do 2-3 full-body workouts
- Start with bodyweight exercises or light dumbbells
- Focus on form, not weight
- Aim for 10-15 reps per set to start.
Week 2-4: Add Progressive Overload
- Add a few more reps per set, or
- Add a few more pounds to each exercise
- Or do both!
- Listen to your body. Meaning, if something hurts (not just burns), stop!
Month 2 and Beyond: Stay Consistent
- Keep showing up 2-3x per week
- Gradually increase weight or reps
- Rest when needed
- Eat enough protein!
That's it. No magic pills. No extreme programs. Just consistent effort over time.
Build your fitness habit!
I did it. You can too!
At 62, I'm stronger than I was at 42. I move better, feel better, and have more energy than I did two decades ago.
This didn't happen because I have special genetics or found some secret hack. It happened because I…
- Started lifting consistently
- Ate enough protein
- Traded endless cardio for daily walking (as a resistance training partner)
- Stayed patient and consistent (I built my fitness habit)
The research is clear that your body can build muscle at any age. The question isn't whether it's possible. it's whether you're willing to put in the work.
You can. And you will!
Age is just a number. Strength has no expiration date.
Ready to Get Started?
Take my free Longevity Assessment and find out exactly where you stand. It takes 2 minutes and gives you a personalized score showing your current strength and mobility levels.
Then, if you want help building a plan that actually works for your life, schedule, and goals, let's talk.
I've been where you are. I can help you get where you want to be.
Disclaimer: This information is for educational and performance-optimization purposes only and is not intended as medical advice. Individuals with pre-existing health conditions, particularly kidney issues, should consult with a healthcare professional before significantly increasing their protein intake.
