Aging comes with a lot of changes, and muscle loss is one of them. This process, called sarcopenia, can start as early as your 30s. One thing we should all be focusing on is preventing muscle loss in aging men and doing everything we possibly can to hold on to every ounce of lean muscle tissue we have.
By the time we hit 50, muscle loss can speed up, leading to weakness, mobility issues, and a slower metabolism.
The good news? You can fight back.
We don’t need to take this lying down. We can stand strong and help preserve the hard-earned muscle that we’ve built over the years.
In this article, we will dive deeper into how we can focus on preventing muscle loss in aging men and some of the key tips and strategies we can use to our advantage.
And those of you men over 60, we have a special guide for you on how to maintain muscle mass after 60!
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
Strength Training: The Key to Keeping Muscle
If you’re serious about preventing muscle loss in aging men, strength training is non-negotiable. Heck, you may even be able to add some muscle if you are truly dialed in with your training.
Lifting weights or using resistance bands stimulates muscle growth and helps maintain what you already have.
How Often Should You Train?
· Aim for at least 2-4 strength sessions per week.
· Focus on compound movements like squats, deadlifts, push-ups, and rows.
· Use progressive overload, gradually increasing weight or reps over time.
Prioritize Protein for Muscle Preservation
Your muscles need protein to grow and stay strong. Without enough, muscle breakdown happens faster than muscle building.
How Much Protein Do You Need?
· 1.0 to 1.2 grams per pound of body weight is a good target.
· Lean meats, eggs, fish, dairy, and plant-based sources like tofu and lentils are all great options.
· Consider a protein supplement if you struggle to hit your daily intake.
Don’t Skip Healthy Fats and Carbs
Many aging men cut carbs and fats to stay lean. Bad idea. Your body needs healthy fats and quality carbs to fuel workouts and recovery.
Best Sources of Fats and Carbs
· Healthy fats: Avocados, nuts, olive oil, fatty fish
· Quality carbs: Sweet potatoes, quinoa, oats, fruits, and vegetables
Stay Active Beyond the Gym
Lifting weights is great, but overall, activity matters too.
Simple Ways to Stay Active
· Walk 10,000 steps a day
· Take the stairs instead of the elevator
· Play sports or do outdoor activities
· Stretch and stay flexible with yoga or mobility work
Get Enough Sleep to Support Muscle Recovery
Sleep is when your body repairs and rebuilds muscle. If you skimp on sleep, muscle loss speeds up.
Sleep Tips for Better Recovery
· Aim for 7-9 hours of quality sleep per night
· Keep a consistent sleep schedule
· Avoid screens and caffeine before bed
Manage Stress to Protect Muscle Health
Chronic stress increases cortisol, a hormone that breaks down muscle tissue. If your focus is preventing muscle loss in aging men, work on stress management.
How to Reduce Stress
· Practice deep breathing or meditation
· Exercise regularly
· Make time for hobbies and relaxation
Stay Hydrated for Muscle Function
Dehydration weakens muscle performance and recovery. Drink enough water throughout the day to keep your muscles functioning properly.
Hydration Tips
· Aim for at least half your body weight (in ounces) of water daily
· Increase intake if you sweat a lot or drink caffeine
Consider Supplements for Extra Support
While food should be your main source of nutrients, some supplements can help with preventing muscle loss in aging men.
Best Supplements for Muscle Maintenance
· Creatine: Boosts strength and muscle retention
· Glutamine: Helps preserve lean muscle mass
· Whey or plant protein: Helps meet daily protein needs
· Vitamin D & Magnesium: Support muscle function and recovery
· BCAAs (Branched-Chain Amino Acids): Help reduce muscle breakdown
Preventing Muscle Loss in Aging Men Doesn’t Need to Be Difficult
Preventing muscle loss in aging men takes effort, but it’s possible.
Strength training, proper nutrition, staying active, and getting enough rest all play a role. The earlier you start, the better your results. Stay consistent, and you’ll maintain strength and muscle well into old age.
Author:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored over a dozen published books.
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