We all want to look happy, healthy, and fit as we age. Luckily, more people today understand how important daily physical activity is for keeping muscles toned and staying healthy.
Losing muscle is a natural part of aging, but it’s not the only cause. Poor nutrition, inactivity, illness, and other factors can speed up muscle loss. The good news: there are steps you can take to preserve muscle as you get older. Here are some practical tips:
Take the right supplements
Vitamins can help if you have a nutrient deficiency, and your doctor can recommend what you need. There are also supplements aimed at supporting muscle mass, such as protein powders and creatine. BCAAs (branched-chain amino acids) can help too, since the body can’t make them on its own. Before trying any supplement, learn how it works and check with your doctor—especially if you’re on medication or have health issues.
Start strength training
As we age, body fat tends to increase and lean muscle can shrink. Resistance training—using weights, resistance bands, or bodyweight exercises—helps keep and build muscle. With consistent training, you’ll feel stronger and can gain muscle over time. If you stop being active, muscle cells can get smaller, you may gain fat, and your overall body composition will change.
Eat more protein
Protein is key for building and keeping muscle. Pairing higher protein intake with regular exercise helps reduce muscle loss. Good animal sources include lean cuts of chicken, turkey, white-fleshed fish, pork loin, and beef sirloin. If you follow a plant-based diet, try beans, lentils, tofu, tempeh, peas, mushrooms, nuts, and seeds. If you have kidney disease or are on certain meds, too much protein might be harmful—talk to your doctor before changing your diet.
Talk with your healthcare provider
As you age, you may be at risk for conditions you don’t notice right away. Before starting a new workout plan, changing your diet, or trying supplements—especially if you’ve had surgery, are recovering from illness, or have a medical condition—get advice from a qualified healthcare professional. Some muscle problems have medical causes, so it’s best to get a full assessment and follow safe, realistic recommendations.
Set clear goals
Wanting to keep your muscle without taking action won’t get you far. Set realistic, measurable goals and track your progress. Don’t forget to prioritize sleep and rest—good sleep helps you recover and stay alert. When planning your goals, consider any health issues, your schedule, and the demands of strict diets.
Final thoughts
Don’t panic if you notice muscle loss as you age—it’s normal. With the right approach—exercise, good nutrition, medical guidance, and clear goals—you can slow muscle loss and keep living a healthier life.