LOSING MUSCLE AFTER 30 YEARS OLD...3-5% EVERY 10 YEARS!

Aging can be tough on the body, especially when it comes to muscle mass. If you're past 30, chances are you're not as lean and muscular as you were a decade ago – and that's perfectly normal. But don't let that discourage you from building muscle. In fact, maintaining and building muscle is more important than ever as you age. After 30, muscle mass naturally declines, but with the right approach, you can continue to build strength at any age.

Building muscle isn't just about vanity; it's essential for keeping your metabolism up, maintaining a healthy weight, staying active, and preventing bone loss or fractures as you get older. We spoke to ACE-certified trainer Chris Gagliardi and sports dietitian Yasi Ansari to get expert advice on how to build muscle naturally – no matter your age.

How Much Protein Do You Need to Build Muscle?

The amount of protein you need depends on various factors, such as your activity level, age, gender, and overall health. According to Ansari, older adults may need more protein than younger individuals due to the natural decline in muscle mass with age. Similarly, someone who exercises regularly will likely need more protein than someone with a sedentary lifestyle.

For the average person, the recommended daily intake of protein is 0.8 grams per kilogram of body weight. However, if you're focused on building muscle, your protein intake should range from 1.4 to 2 grams per kilogram per day. To calculate how much you need, simply divide your weight in pounds by 2.2 to convert it to kilograms. For example, if you weigh 160 pounds, you'd need about 73 grams of protein a day to build muscle.

Activity level plays a big role in determining your protein needs:

• Endurance training: If you're primarily doing cardio, stick to the lower end of the protein range.
• Mixed activity: Runners or those doing moderate-intensity workouts should aim for the middle range.
• Strength training: If you're lifting weights or doing power exercises, you'll want to consume protein on the higher end of the scale.

How to Start Building Muscle

After age 30, you can lose 3-5% of your muscle mass every decade, but that doesn’t mean you have to passively let it happen. It's still entirely possible to build muscle at any age, and strength training is the key. Experts recommend at least two days of muscle-strengthening activities per week, targeting all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.

Gagliardi suggests that strength training exercises should challenge your muscles more than your daily activities do. If you're just starting, begin with two days of strength training per week, and gradually increase to three or more days as your strength improves.

You don’t need fancy gym equipment to build muscle. Kettlebells, dumbbells, resistance bands, and even bodyweight exercises like squats, push-ups, and planks can all be effective. The key is to progressively challenge your muscles. Start with basic movements, and as you get stronger, increase the difficulty. For instance, add more reps, sets, or weight over time.

Rest is also essential. Avoid working the same muscle group two days in a row, as your muscles need time to recover and rebuild. If you work your upper body on Monday, do your lower body on Tuesday to allow for recovery.

A Simple Strength Training Plan

If you're new to strength training, here’s a simple workout structure to follow for your lower body. Gagliardi recommends starting with just a few exercises per workout, focusing on mastering proper form before increasing the intensity.

Week 1:

• Squats: 1 set of 15 reps
• Lunges: 1 set of 10 reps per leg

Week 2:

• Squats: 2 sets of 10 reps
• Lunges: 2 sets of 8 reps per leg

Week 3:

• Squats: 2 sets of 15 reps
• Lunges: 2 sets of 10 reps per leg

As you get stronger, gradually increase the number of sets and reps. For example, aim for 3 sets of 12 reps per exercise, and increase weight when necessary.

Does Running Build Muscle?

Yes! While running primarily targets cardiovascular fitness, it can also build muscle, especially in the legs. Gagliardi explains that any activity that challenges your muscles to work harder than they’re used to will stimulate muscle growth. So, running can certainly contribute to building leg muscles over time.

How Long Does It Take to Build Muscle?

The timeline for building muscle varies from person to person due to factors like genetics, age, and workout consistency. However, most people will start noticing improvements in strength after about a month of consistent training. After 2-3 months, you might see some muscle definition, and by 4-6 months, your strength and muscle tone should be significantly improved.

What Triggers Muscle Growth?

Muscle growth happens when you progressively increase the intensity of your workouts. Gagliardi explains that muscle fibers are slightly torn during strength training, and as they repair, they become stronger and bigger. This is why rest and recovery are so important. During the recovery phase, your muscles rebuild, and proper nutrition – including adequate protein intake – is essential for this process.

The key to building muscle is consistency: stick with your strength training plan, progressively increase the intensity, and make sure you're giving your body the nutrients it needs to recover and grow stronger.

Building muscle as you age is not only possible, but it's also essential for long-term health. By incorporating regular strength training into your routine and fueling your body with the right nutrition, you can maintain muscle mass, boost metabolism, and prevent age-related declines in strength and bone density. It’s never too late to start – so why not begin today?