The Bottom Line Low to moderate-intensity strength training with a protein-rich diet forms the basis for building muscles for those over the age of 70. There are many age-related considerations, such as degeneration of muscles, nerves, joints, and bones, which may limit the intensity of exercises from person to person.
Clinical trials have consistently shown all adults – even very frail people over the age of 75 – can make significant gains in muscle mass and strength by doing progressive resistance training at least twice a week. The improvements can be seen in as little as eight weeks.
For older adults, something low-impact, like walking or biking, can be enough. Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder.
Gaining Muscle Mass by Lifting Weights
Resistance exercise like weight training is one of the best ways of reversing the loss of muscle mass as you age. It benefits both men and women.
Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups. Women (50-59): Between 7 and 10 pushups.
Specifically, whey protein isolate may be more beneficial for older adults than casein protein, even though they're both a milk protein. This is because whey protein was shown to help older adults build muscle more efficiently than casein.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
Brisk walking or jogging, dancing, swimming, and biking are examples. Strength exercises make your muscles stronger. Lifting weights or using a resistance band can build strength.
Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.
The American College Of Sports Medicine recommends weight training for all people over age 50 and tells us even those into their 90s can benefit. You may find your balance improves, your walking pace is faster, and climbing stairs will be less difficult, so you are less likely to fall.
While there is no way to fully “stop the clock,” it's possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.
While walking builds some muscle, it isn't the big, bulky muscle mass that comes from spending a lot of time in the gym. Rather, walking creates a leaner muscle tone throughout one's body, particularly in lower muscle groups. Muscles grow after being stressed enough to break down in the first place.
Try strength training: It prevents you from losing muscle mass and strengthens your bones. Aim for 2 days a week. Good choices are lifting weights, using resistance bands, and doing body weight exercises like pushups and situps. A personal trainer can teach you good form to avoid injury.
Foods like bagels, toast, waffles, oatmeal, cereals or English muffins all have whole-grain varieties. Whole grains are also good sources of fiber, which supports senior nutrition in many ways. Look for lean protein. Eggs, yogurt and nuts or seeds are great sources of protein.
Protein shakes can be a great option for older adults. When considering options, it is important to recommend a protein powder that suits the needs of seniors. Older adults have different nutritional needs than other groups. Factors beyond age, such as exercise, can affect the amount of protein an elderly person needs.
Lean Beef. For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine.
Never Skip Breakfast
It's the most important meal of the day for building and maintaining muscle, says Jose Antonio, Ph. D., CEO of the International Society of Sports Nutrition.
With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance.
Getting regular exercise is always a good investment in your future, and when you're in your seventies, it's a great idea to keep moving. Whether you used to be a fitness fanatic or you've never exercised much in your life, keeping yourself moving in your seventies can make a huge difference to your quality of life.
How Much Is Too Much? Older adults should limit moderate activities to 150 minutes per week and vigorous activities to 75 minutes. Strength training more than two days a week will give no muscles to recover. Balancing workouts should be done three days a week.