Can I Actually Gain Muscle Over the Age of 60?

As a personal trainer, I hear this question all the time! A lot of people feel that because of their age, their efforts in the gym won’t matter because they’re too old to increase muscle mass. Although it is true that muscle mass and strength reach their peak around the age of 30 to 35 years and slowly start to decline after that, our muscles are living tissues which will always respond to the load and stress we put up on them. So the short answer is YES! You can gain muscle at any age! Now, of course, like most things in life it won’t be as easy as when we were younger! As our bodies get older we face more challenges when it comes to maintaining and increasing muscle mass and one of the largest contributors to the loss of muscle mass as we age is INACTIVITY. But the good news is that with consistent and appropriate resistance training, nutrition, and rest we can take control of this!!

Resistance exercises such as weight training is one of the best ways of reversing the loss of muscle mass as we age for both men and women. Strength programs consisting of just 2-3 sessions per week of 12-20 sets per muscle group, providing they are sufficiently challenging, not only help maintain muscle mass and strength but even improve it. And it doesn’t stop there! Other benefits of resistance training include improved physical performance, movement control, functional independence and self-esteem.

In addition to a consistent resistance training program we also need to ensure we are getting proper nutrition! Protein is essential for maintaining muscle mass, bone density overall health which means that getting the right amount of protein is even more important for older adults, especially in order to stimulate the same level of muscle growth as when we were younger. As you review your protein intake and find you need to increase your intake, it is very sensible to consider whether this can be achieved through diet, or whether a regular supplement could be helpful. This should be an individual choice made based on your current dietary intakes, circumstances and of course, discussions with your healthcare provider.

Okay, so we are busy implementing a resistance training program and ensuring that we are getting proper nutrition, now we need to focus on proper rest! A good night’s sleep is essential for successful aging, no matter how old you are! After all, sleep is a time of rest and rejuvenation, when our minds and bodies can recuperate after a long day. All adults need between 7-9 hours of sleep each night. As we age, it gets more difficult to get a good night’s sleep but that doesn’t mean we don’t still need 7-9 hours. Our bodies change and these changes (such as hormone changes, health conditions or lifestyle changes) impact the length and quality of our sleep. The good news is that you can usually greatly improve your sleep by identifying the underlying cause and making changes. If your lack of sleep is due to illness or medication, talk to your healthcare provider about the possibility of changing the medication or the time of day you take it.

So remember, INACTIVITY Is your worst enemy as you age! Even very frail people over the age of 75 can make significant gains in muscle mass and strength with consistent and appropriate resistance training, nutrition, and rest! So what are you waiting for? GET MOVING!