Finding Strength: Why You Need to Build Muscle Before 50

Ladies (and gentlemen), listen up! Whether you are an endurance athlete, weekend warrior, 9-5er, student, mother, dancer, yogi…whatever…strength training should be a part of your weekly routine.

I like to believe we have come a long way in accepting the importance of strength training for women. It goes beyond aesthetics. It crosses gender, age, and demographics. Strength training is accessible to pretty much everyone, and my goal is to shed additional light on the importance of building and maintaining muscle before age 50 and the implications beyond that.

Understanding Strength Training

What it’s not: Cardiovascular exercise such as running, biking, dancing, the elliptical, and the Stairmaster do not constitute strength training.  While yes, your muscles are engaged, these activities do not challenge the musculoskeletal system at an intensity that promotes growth and the strength adaptations I’m covering here.  But a large reason for losing our physical abilities as we age can be attributed to loss of muscle mass and strength (sarcopenia).

Strength training comes in many forms, and each has its unique benefits and can be tailored to your individual goals, preference, and fitness level. Incorporating a variety of these methods and modalities can help ensure a well-rounded program, prevent boredom and plateaus, and offers the opportunity to find something that works for you. Here are a few options and modalities:

Bodyweight Training: As the name implies, these are exercises that you can perform using the weight of your body, making this the most accessible strength training option.  A few examples include push-ups, pull-ups, squats, lunges, and planks.

Resistance Band Training: Resistance bands provide an extremely accessible form of strength training.  They are affordable, take up minimal space, and are great for bringing your strength training routine with you as you travel.  They can help you increase strength and muscular endurance.  Examples of exercises include banded squats, rows, chest press, shoulder press, lateral raises – you have so many options. With attachments that allow you to anchor your bands in doorways, bands can give you a full body workout wherever you go.

Kettlebell Training: Kettlebell (KB) training allows for dynamic movements, engaging multiple muscle groups during your workout.  They come in a wide range of weights and are suitable for beginners to advanced athletes.  KB training can enhance strength, power, and endurance.  Some exercise examples include KB swings, Turkish get-ups, KB snatches, along with other movements you might use dumbbells for (rows, squats, deadlifts, etc).

Weightlifting – Olympic and Powerlifting: The main goal of Olympic lifts and powerlifting is to build maximal strength and power by lifting heavy with specific techniques.  Examples include clean and jerk, snatch (Olympic); squat, deadlift, bench press (Powerlifting). If you are new to strength training, I highly recommend including Olympic lifts and Powerlifting with the guidance of a professional who can ensure proper technique and progressions. But I do believe that we can all benefit from including these lifts in our programs at different points in your training cycle.

Plyometric Training:  Plyometrics allow you to develop explosive power and speed by performing rapid, high-intensity movements. Examples include box jumps, depth jumps, medicine ball throws, slam ball slams, and ice skaters.  While some may think plyometrics are off limits due to injury risk, you can easily progress a program to include different degrees of plyometrics. 

Isometric Training:  This will strengthen your muscles by holding static positions without joint movement. Planks, wall sits, and static holds of an exercise are all examples of isometric training.

Functional Training: As an athlete, especially as you approach your pre-race and competition season, you will want to perform exercises that you would consider functional to your sport.  These movements can also enhance strength and mobility for everyday activities by simulating real-life movements, as well as mimic the movements of your sport. Some examples include lunges with knee drives, step ups, farmer’s walk, sled pushes, and stability ball exercises.

Other ways to change up your training is by varying your sets, reps, and rest periods.  You can also incorporate supersets and circuit training to combine strength training and cardiovascular training. You will also want to consider periodization. This allows you to optimize training by systematically varying intensity, volume, and exercises over time to prevent plateaus and maximize gains. Examples include linear periodization, block periodization, undulating periodization.

We have so many options when it comes to putting together a strength training program that will allow you to train harder, longer, and with less risk of injury.  This makes strength training highly accessible and lowers the barrier of entry for most people.

Why Focus on 50?

The reality is that strength training is important at any age. Some believe that if you wait beyond 30 or 40 years old, you may have missed your window of opportunity. It is true you put on muscle mass and strength steadily from birth and reach your peak at around 30-35 years old. However it does not mean that you cannot continue to build muscle and maintain it beyond that. 

But keep in mind, muscle power and performance decline slowly and linearly at first after that window, and then faster after age 65 for women and 70 for men. As we age, we see a change in hormone levels that may impact our ability to add or maintain muscle mass.  This is why you really want to consider your strength training program NOW, and increase your muscle mass before the more rapid decline starts to ensue.  

Dr. Rhonda Patrick (@foundmyfitness) speaks on her podcast and writes about the importance of building a solid foundation of muscle mass before the age of 50.  “Our muscle mass peaks in our 20s and 30s and then starts to decline.  The decline is at a rate of about 8% per decade and then speeds up after age 70.  Muscle mass is like your retirement fund.  Build the ‘reserve’ as early as possible because once you hit about 50, adding to the ‘fund’ becomes quite difficult (and you’re pulling from it quite a bit).”

The key takeaway being – build the muscle you can before age 50, and then continue to work on building and maintain whatever you can beyond that. Below, I cover some of the key benefits of increasing your muscle mass, no matter what age. But first, let’s discus some of the misconceptions you may be carrying around this topic.

Misconceptions Around Building Muscle & Aging

• You can’t build muscle after a certain age. This is one of the most commonly held false beliefs. While we’ve covered the fact that muscle mass tends to decline with age, as we get older we can still build muscle through resistance training. Research has shown that even people in their 80s and 90s can experience significant gains in muscle mass and strength with the right exercise program.  It’s NEVER too late to get started!
• Older adults should only do light exercise. I hear this all the time – people believe that older adults should stick to low-intensity exercise to avoid injury. The truth is, you can get injured at any age with poor form. Your individual fitness level comes into play regardless of age, as well. In your 40s, 50s, and beyond, you can benefit from moderate to high-intensity resistance training.
• Building muscle will make you bulky. Some people, especially women, may fear that resistance training will make them look bulky or overly muscular. However, building significant muscle mass requires specific training protocols and often involves higher levels of testosterone than most women naturally produce. For older adults, resistance training can help maintain or increase muscle mass without causing excessive muscle growth.
• You don’t need to lift heavy weights as you age. While it’s essential to use proper form and avoid excessive strain, lifting heavier weights can be beneficial as we age. Progressive overload, where you gradually increase the resistance or weight lifted, is essential for stimulating muscle growth. Older adults can safely lift heavy weights with proper supervision and guidance from a qualified fitness professional.
• Supplements are necessary for building muscle as you age. While some supplements may support muscle growth, such as protein powders or creatine, they are not mandatory for building muscle. A well-balanced diet that includes an adequate amount of protein, along with regular resistance training, is typically sufficient for promoting muscle growth and maintenance.  However, many women do not get enough protein through diet alone, and that is where protein powder can be beneficial for ensuring proper intake to meet your goals and needs. 

Overall, age is not a barrier to building muscle, and older adults can experience significant benefits from resistance training. It’s essential to dispel these misconceptions and encourage older adults to engage in regular exercise, including resistance training, to maintain muscle mass, strength, and overall health.

Benefits of increasing muscle mass

Regardless of our age and fitness background, we all benefit from increasing muscle mass.  If you have an image in your mind of bodybuilding, please shift your perspective.  Increasing muscle mass does not translate into bulk or massive size.  If you’re concerned about this, I have a few posts that you should check out to help change your perception on this.

Or, just read on and learn more.

• Strength and Functionality: Building muscle increases overall strength, which is important for performing daily tasks, maintaining good posture, and preventing injuries. Strong muscles also support joint health and reduce the risk of falls, which can become more common as we age.
• Metabolism Boost: Muscle burns more calories at rest compared to fat. Therefore, increasing muscle mass can boost metabolism, making it easier to manage weight and body composition. This is particularly important for women, as we tend to have a slower metabolism than men due to differences in body composition and hormonal factors.
• Bone Health: Double dip!  Resistance training strengthens muscles AND helps to strengthen bones. This is crucial for us, as we are at a higher risk of osteoporosis (leading to weak and brittle bones). Building muscle through weight-bearing exercises can help prevent osteoporosis and reduce the risk of fractures.
• Hormonal Balance: Strength training can help regulate hormone levels, including estrogen, which plays a significant role in our health.  I think we’ve all experienced what fluctuating hormone levels can do to how we handle stress and our overall mental well-being. Maintaining balanced hormone levels can have a positive impact on mood, energy levels, and overall well-being.
• Improved Body Composition: Increasing muscle mass can help you achieve a healthy balance of lean muscle mass and reduced body fat percentage.  This can lend itself to enhanced performance, metabolic health, energy levels, cardiovascular health, and positive body image.
• Functional Independence: As we age, maintaining muscle mass becomes increasingly important for maintaining independence and quality of life. Strong muscles enable better mobility and agility, allowing you to remain active and engaged in daily activities as you age.
• Disease Prevention: Regular strength training has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. By increasing muscle mass, women can improve their overall health and lower their risk of developing these conditions. Multiple studies have shown that as little as 60 minutes of resistance training per week is linked to a lower risk of premature death (as much as 27% lower!)

Are men and women actually different?

After the age of 50, both men and women undergo hormonal changes, but the specific alterations differ between the sexes.  

In women:

• Menopause: Women experience menopause, which typically occurs around the age of 45 to 55. During menopause, estrogen levels decline significantly. Estrogen plays a crucial role in maintaining bone density and muscle mass. The decline in estrogen can contribute to a loss of muscle mass and strength, as well as an increase in body fat.
• Progesterone Decline: Along with estrogen, progesterone levels decline during menopause. While progesterone’s direct impact on muscle mass is less understood compared to estrogen, its decline can contribute to changes in body composition and metabolism.
• Testosterone: While often thought of as a male hormone, women also produce testosterone, although in much smaller amounts than men. Testosterone levels decline with age in both men and women, but the decrease tends to be more gradual in women. This hormone plays a role in maintaining muscle mass, strength, and bone density. The decline in testosterone levels in women after menopause can further contribute to muscle loss and decreased muscle strength.

In men:

• Growth Hormone: While growth hormone production declines with age in both men and women, men tend to have higher levels of growth hormone throughout life. Growth hormone plays a role in maintaining muscle mass and promoting muscle growth. The decline in growth hormone levels with age can contribute to muscle loss and decreased muscle function in men.
• Andropause: Sometimes referred to as “male menopause,” andropause involves a gradual decline in testosterone levels, typically starting around the age of 40 to 50. Testosterone is crucial for maintaining muscle mass, strength, and bone density in men. The decline in testosterone levels can lead to a decrease in muscle mass and strength, as well as changes in body composition.

These hormonal changes can impact muscle mass in both men and women after the age of 50. Both sexes may experience a decrease in muscle mass and strength due to declining levels of the above mentioned hormones. However, the specific hormonal profiles and their effects on muscle mass may vary between men and women. Therefore, strategies incorporating strength training and proper nutrition to maintain or increase muscle mass after age 50 may need to be tailored to account for these hormonal differences.

Things to Consider

Incorporating flexibility and mobility exercises into your program

If you want to improve the way you look, feel, and move as you age, flexibility and mobility training are essential.  Oftentimes, the reason you feel excess pain or muscle soreness after your workout is due to minimal-to-zero stretching or mobility work. While some soreness is to be expected (muscle growth is the result of microtears in your muscle repairing itself), stiffness and aches are not the goal.  If you want a way to kickstart your flexibility and mobility training, check out my guide to help you move and feel better. You’ll receive 7 days of a variety of movements focusing on different body parts. Get the guide here!

A few things to keep in mind:

• Include a dynamic warmup prior to your strength training
• Consider using a foam roller to address tension and improve blood circulation
• Include mobility exercises that take your joints through controlled full range of motion (also known as Controlled Articular Rotations or CARs)
• Integrate yoga into your program – this is a great option for active recovery
• Stretch overactive or tight muscles prior to your strength training; post strength training, stretch the main muscles engaged during the workout
• Focus on form, and listen to your body

Nutrition and Muscle Building

You may have heard me say this before – you cannot out train a bad diet. This holds true here. If you are looking to build muscle and maintain it, you want a diet that supports and compliments what you are doing in the gym. Protein should be your focus, as most women do not consume enough of it from their diet. Protein plays a crucial role in protein synthesis.

Your body will break protein down into amino acids, which are used to repair muscle tissue after exercise. This helps recovery, and leads to muscle growth. Adequate protein will allow you to preserve the muscle mass that you’ve put on. If you are on a lower calorie diet for whatever reason, ensuring enough protein in your diet will help avoid muscle loss. It also plays a role in satiety, which is important of maintaining your diet.

General recommendations for protein to support increasing and maintain muscle mass fall between 0.8 to 1.2 grams of protein per kilogram of weight. If you are incorporating strength training, you want to err on the higher end of this suggestion.

Here are some examples of protein content in 4 oz servings of common sources: Chicken breast provides around 30 grams; Cooked tofu provides around 16 grams; Fish provides roughly 25 grams, depending on source; Steak provides about 36 grams. Whey protein will typically provide 20 grams of protein in a serving, while two whole eggs will add around 12 grams of protein. Beans and quinoa are other sources to consider.

While the focus is on protein, you absolutely want the right balance of macronutrients to support your training and overall health. Carbs and fats absolutely play a role in a healthy diet and your ability to perform and recovery. Carbohydrates provide you the energy you’ll need to get through the workout. It is your body’s preferred energy source. Check out the post on nutrient timing for a deeper dive into the roles of each macronutrient.

I also cover the importance of hydration in that blog post. You naturally lose 2-3 liters of water per day! That should be your minimal target for water intake to maintain daily functions and perform. If you are exercising or in an environment that promotes sweating and water loss, you need to up this and avoid any level of dehydration.

Final Thoughts

Strength training is important at any age. You want a program that is sustainable, well-rounded, focuses on your goals and needs, and one that you enjoy. If you are approaching 50, it’s not too late to start; if you are beyond 50, absolutely start incorporating strength training into your program. It’s never too late to start a healthy habit and increase or maintain the muscle mass that you have. The benefits are huge and you want to feel and perform your best as long as possible.

Shoot me a message if you’d like to learn more about ways that we can work together to develop a strength training program that is right for YOU!