Build Muscle Effectively Over 50

An evidence-based guide to building muscle effectively for individuals above the age of 50

All illustrations by the author.

Muscle loss is a common feature of aging.

It’s estimated the body loses 1–2% of its muscle mass per year after the age of 50 and accelerates up to 3% annually after the age of 60.

Muscle loss for normal individuals

Resistance training (defined as exercise that requires your muscles to work against a weight or force) may be an effective way to combat this age-related muscle loss.

Interestingly, it’s been demonstrated that even in the oldest of old (85 years old +), resistance training can still build muscle.

On top of this, resistance training is associated with many other health benefits that would likely be a benefit to anyone, regardless of age.

For example, resistance training has been linked to improved sleep, increased bone density, a reduction in depressive symptoms, and reduced risk of falls and fractures.

Now, when it comes to creating a resistance training program geared towards building muscle over the age of 50, scientific studies done on…