Yes, you absolutely can build muscle mass after 70, as research shows older adults see significant gains in strength and muscle with consistent resistance training, even reversing age-related loss (sarcopenia), though it requires dedicated effort with proper protein intake and adapted exercises like weights or bands, focusing on heavier loads with fewer reps.
YES! WE CAN REVITALIZE AND REBUILD MUSCLES You can rebuild muscles, even if you are middle-aged or older. ``Our lab and others have shown repeatedly'' that older muscles will grow and strengthen, says Marcas Bamman, the director of the UAB Center for Exercise Medicine at the University of Alabama at Birmingham.
Researchers recommend that older adults consume 1-1.2 grams of protein per kilogram body weight (one kilogram is about 2.2 pounds). Endurance and resistance training exercises are also advised to promote muscle health.
The number one exercise for older adults is often cited as the squat, especially bodyweight or chair squats, because it builds essential leg strength for daily function, balance, and fall prevention, directly improving independence. However, a well-rounded routine also needs balance work (like Tai Chi), cardiovascular exercise (walking, swimming), and other strength training (resistance bands, push-ups) for overall health, as experts emphasize functional movement and power.
Aim for at least 2 resistance sessions per week; 2--3×/week is optimal for most seniors. Increase to 3--4×/week only with appropriate progression, recovery, and supervision. Prioritize multi-joint functional exercises, progressive overload, and safety adaptations for chronic conditions or frailty.
However, recent research is building a case for the heavy lifting you enjoy. Several studies have found that heavy resistance training builds muscle mass and muscle strength in older adults. It's also been found to preserve long-term muscle function.
'The 3-3-3 split is simply three strength sessions, three cardio days and three active recovery days across the week,' says personal trainer Aimee Victoria Long. 'I think it's trending because it feels clear, achievable and balanced – women are craving structure that supports their energy, not drains it. '
A balanced daily routine might include: Physical activity: Gentle exercise like walking, stretching, or yoga supports mobility, strength, and heart health. Mental stimulation: Reading, puzzles, learning a new skill, or engaging in hobbies keeps the brain sharp.
"Human evolution led to five basic movements, which encompass nearly all of our everyday motions." Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank ( ...
The 5-3-1 Rule is a framework for social wellness, suggesting you connect with 5 different people weekly, nurture 3 close relationships (weekly/monthly), and aim for 1 hour of quality social interaction daily, emphasizing varied, deep, and consistent connections to combat loneliness and boost happiness, according to sociologist Kasley Killam. It balances broad social reach, deep intimacy, and daily connection, but it's flexible and can be adapted to your needs, acting as a baseline for social fitness.
One whole egg per day is usually enough during summer months to meet daily nutrient needs. However, for athletes or individuals with increased activity levels, 1–2 protein-packed eggs per day can support muscle repair and recovery, even in the heat.
A senior's diet can benefit greatly from using protein powders, as they can preserve muscle and promote bone health. Seniors who choose the appropriate kind of protein powder can continue to lead busy, healthy lives and meet their nutritional demands.
4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat). Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or Greek yogurt. 5-6 whole eggs.
From breakfast to dinner and the occasional midnight snack, these muscle-building foods can help you get lean and strong.
Muscle Weakness and Sedentary Lifestyle
As people age, they tend to become less active, leading to a decline in muscle mass and strength. Weak muscles can struggle to support the body's weight and movement, causing discomfort and pain in the legs.
For example, walking stimulates more muscle growth in people who are inactive or lead a sedentary lifestyle than it does in those who already work out regularly. A person who's already active would need to level up their walking game—adding weights, going faster, etc. —to maximize the muscle-building benefits.
The "5 5 5 30 rule" is a popular, simple morning workout routine popularized by Sahil Bloom, involving 5 push-ups, 5 squats, 5 lunges (per leg), and a 30-second plank done immediately after waking up to build energy, focus, and consistency by kickstarting metabolism and getting blood flowing with minimal time and no equipment. It's designed to overcome inertia, boost physical and mental readiness for the day, and serve as a foundation for better habits, making it ideal for beginners or those needing a quick start.
Jumping rope is a fantastic way to burn calories fast. In fact, you'll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.
Squats. Stand with feet shoulder-width apart, bend your knees, and lower your hips as if you're sitting back into a chair. Keep your chest open and core engaged. Push through your heels to return to standing.
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Older adults need 150 minutes of moderate-intensity aerobic physical activity each week, which is equivalent in effort to brisk walking. This could be 30 minutes a day, 5 days a week.
The number one exercise for older adults is often cited as the squat, especially bodyweight or chair squats, because it builds essential leg strength for daily function, balance, and fall prevention, directly improving independence. However, a well-rounded routine also needs balance work (like Tai Chi), cardiovascular exercise (walking, swimming), and other strength training (resistance bands, push-ups) for overall health, as experts emphasize functional movement and power.
What kills muscle gains most are poor recovery (lack of sleep, overtraining, high stress/cortisol), insufficient or poor-quality nutrition (not enough protein/carbs, excessive processed foods/sugar/alcohol), and inefficient training (too much cardio, bad form, focusing on isolation over compound lifts). Chronic stress elevates cortisol, which breaks down muscle, while inadequate protein, calories, and sleep directly impede repair and growth, making recovery paramount.
Circuits, combos, and complexes, known as “the 3 C's of metabolic training”, can be easily integrated into clients' traditional workout programs. Learn more about these challenging moves and prepare for unprecedented results!
Stage 1 overtraining symptoms include: