AARP Hearing Center
.jpg?anchor=17,8&q=80&color=ffffffff&u=8wsalu&w=375 "Fall Movie Preview 2026")
How Can I Maintain Muscle As I Age?
Advice on how to stay strong as you get older
5-minute read
James Yates
Why is it getting harder for me to build and maintain muscle as I age?
If you’ve noticed that you’re working out but not seeing the muscle gains you once did, you may feel frustrated, but it’s a natural part of aging. In simple terms, older muscles don’t respond as strongly to protein or exercise as younger muscles do.
More Ways to Benefit
- Related Benefit 1
- Related Benefit 2
- Related Benefit 3
- Related Benefit 4
- Related Benefit 5
The gradual loss of muscle that results is called sarcopenia, and it actually begins in midlife, around your 30s, not later when you reach your 70s or 80s.
One reason is what scientists call “anabolic resistance.” As we get older, our muscles become less responsive to the signals that tell them to grow and repair themselves. You can give your muscles the same stimulus you did years ago, but the response probably won’t be as robust.
Age-related hormonal changes also play a role. Testosterone declines in men, while levels of estrogen and other sex hormones change substantially in women around and after menopause. This further contributes to the gradual shrinking of muscle fibers and losses in muscle mass, strength and power.
There’s another piece of the puzzle that we sometimes overlook: activity. When you’re young, physical activity is built into everyday life. You walk more, climb stairs, carry things, play sports and generally spend more time moving. As we get older, work, commuting, joint problems, injuries and simply having a more sedentary lifestyle can reduce those opportunities. Less activity means less stimulation for your muscles.
The important thing to understand is that none of this means you can’t build muscle as you get older. You absolutely can. One systematic review published in 2024 in Experimental Gerontology analyzed 28 studies of adults age 65 and older. The researchers found that resistance training produced significant increases in muscle size and muscle-fiber area.
In other words, older muscles may respond more slowly or require more stimulation, but they’re still capable of adapting. That’s why resistance training — also known as strength training— is so important. And you don’t have to become a bodybuilder or spend hours at the gym. Lifting light weights, using resistance bands, doing squats or lunges, performing modified push-ups or simply practicing repeated sit-to-stands from a chair can all challenge your muscles. The key is to make the muscles work against resistance and gradually increase the challenges as you become stronger. If you’re new to strength training, a supervised class or time with a personal trainer can help you learn proper technique and exercise safely.
Nutrition matters too. Your muscles need protein to repair themselves and build new tissue. Good sources include fish, eggs, poultry, meat, dairy products and beans. And don’t overlook total calorie intake. Some older adults simply don’t eat enough, particularly when appetite declines. A diet that provides plenty of protein but too little overall energy may make it harder for your body to maintain muscle.
I also want to caution you about products promising rapid muscle growth, particularly testosterone boosters and other supplements marketed online. If you think your hormone levels may be contributing to muscle loss, talk with your health care professional rather than experimenting with products of uncertain contents or doses. Testosterone therapy has legitimate medical uses for people with documented low testosterone, but it isn’t a general-purpose treatment for aging or a shortcut to bigger muscles.
Finally, be patient. If you’re eating adequately and consistently doing resistance exercise, don’t expect a transformation in a few weeks. A realistic window for seeming meaningful improvement is about three months.
And remember that strength isn’t just about how your arms or legs look. Maintaining muscle also helps you remain independent and physically capable. Strength also contributes to balance, which becomes increasingly important as we age because falls can have serious consequences. You don’t need “beach muscles” in your 90s; You need muscles that help you get out of a chair, climb stairs, carry groceries and stay steady on your feet.
So yes, building muscle gets harder with age. But harder is not the same as impossible. Your muscles may need a stronger signal, adequate protein, a healthier diet and more consistency than they once did. Give them those things, and they will continue to respond.
Strength Training with AARP
Here are some great resources to get you started (or keep you going) with resistance training.
- AARP Couch-to-Fit Challenge: 30 days of 10-minute exercise videos with strength, cardio, flexibility and balance work. (Note that you will need to sign up for AARP Rewards if you haven’t already.)
- Pilates Anytime videos: Free on-demand Pilates classes for AARP members.
- Staying Fit: Links to beginner-friendly strength-training articles and follow-along videos, including short upper- and lower-body, chair and body-weight routines you can do at home.
AARP Membership
Join AARP for only $15 per year with automatic renewal. Get instant access to members-only products and hundreds of benefits, a free second membership, and a subscription to AARP The Magazine.
You Might Also Like
Guide to Maintaining Strength as You Age
Tips for staying strong and independent as you ageHow to Do the Number One Exercise for Belly Fat
How to relieve back pain, improve posture and balance and make your belly fat healthier
AARP Smart Guide to Limited-Mobility Fitness
Great ways to get moving, even when it’s challenging