How to Build Muscle After 50—And Why It’s Important

Strength training is increasingly important in today's world due to its numerous physical and mental health benefits. It helps build muscle mass, improve bone density, and enhance metabolic function, which can be particularly crucial as we age. Strength training also boosts overall endurance, aids in weight management, and reduces the risk of injuries by improving balance and coordination. Moreover, it plays a significant role in mental health by reducing stress, anxiety, and symptoms of depression. 

Research continues to show us that as we age, we have to address muscle loss that comes as a natural consequence of getting older, along with improving mobility, balance and longevity. In a society where many people spend long hours sitting, incorporating strength training into daily routines is essential for maintaining a healthy, active lifestyle.

Strength—and more specifically, building muscle—is incredibly important for maintaining overall health and well-being as you get older. Let’s talk about the secret to building muscle after 50, including: 

• The science behind muscle growth after age 50

• Why is building muscle after 50 important?

• Common challenges for building muscle after 50 and how to overcome them

• Tips for maximizing strength workouts after 50

The science behind muscle growth after age 50

After 50, levels of hormones like testosterone and growth hormone decline, making it harder to build muscle. However, strength training can help stimulate the release of these hormones, promoting muscle growth.

Additionally, as we age, the body’s ability to synthesize protein (a key part of muscle building) decreases. This means older adults may need higher protein intake to maximize muscle growth, along with more frequent and targeted strength training.

Older adults also tend to have more type II muscle fibers (the ones responsible for strength and power) converted into type I fibers (endurance fibers). Strength training can help reverse this shift by promoting the growth of fast-twitch muscle fibers.

Why is building muscle after 50 important?

Strength training isn’t just for the young—it’s a lifelong investment in your health and well-being. Here are some of the unique reasons why it’s so worth investing time and effort into building muscle in your 50s (and beyond!): 

1. Strength training maintains your metabolism

As we age, our metabolism naturally slows down. Muscle tissue is metabolically active, so the more muscle mass you have, the more calories your body burns at rest. This helps in weight management and prevents the increase in body fat accumulation.

2. Strength training prevents sarcopenia

Sarcopenia—the age-related loss of muscle mass and strength—can lead to weakness, frailty, and difficulty performing daily tasks. By building and maintaining muscle, you can slow down or prevent sarcopenia.

3. Strength training improves bone health

Strength training helps stimulate bone growth and increases bone density, reducing the risk of osteoporosis, a condition that becomes more common with age.

4. Strength training enhances functional fitness

Muscle strength is vital for performing everyday activities like lifting groceries, climbing stairs, or getting out of a chair. Muscle building can help maintain independence as you age.

5. Strength training improves balance and reduces fall risk

Increased muscle mass and strength improve coordination and balance, reducing the likelihood of falls, which are a common cause of injury in older adults.

6. Strength training boosts your mental health

Regular strength training can boost mood, combat depression, and reduce anxiety. It also promotes cognitive health by increasing blood flow to the brain.

Common challenges for building muscle after 50 (and how to overcome them)

Building muscle after 50 comes with its unique set of challenges, but with the right approach, these obstacles can be overcome. Let’s dive into some common hurdles and how to effectively address them to continue building muscle: 

1. Slower recovery time: As you age, it takes longer for muscles to recover after a workout. To overcome this, prioritize rest and recovery and consider implementing deload weeks where you reduce the intensity of your workouts every 4–6 weeks.

2. Joint pain and injuries: Arthritis and other joint issues can make certain movements painful. To address this, incorporate exercises that are easy on the joints, like swimming, rowing, or cycling, and choose equipment like resistance bands or machines that offer more control.

3. Decreased motivation: It can be hard to stay motivated when your progress seems slower. Setting small, achievable goals and celebrating every success can help you stay on track. Additionally, working out with a partner or trainer can boost your accountability.

4. Hormonal decline: As mentioned, testosterone and growth hormone levels drop with age. To counteract this, ensure you’re eating enough healthy fats (like omega-3s) and engaging in regular strength training to stimulate natural hormone production.

5. Dietary challenges: Older adults often have a harder time absorbing nutrients. Make sure you’re getting enough of the right vitamins and minerals by incorporating nutrient-dense foods or considering supplements like vitamin D, calcium, and omega-3s.

6. Reduced mobility or flexibility: Flexibility can decrease with age, making certain exercises difficult. To combat this, include mobility exercises in your routine, and consider working with a physical therapist to improve your range of motion.

Tips for maximizing strength workouts after 50

Maximizing strength workouts after 50 requires a smart, balanced approach that prioritizes effectiveness, recovery, and longevity. Use these tips to get the most out of your strength workouts:

1. Focus on compound movements 

Exercises like squats, deadlifts, and bench presses that target multiple muscle groups should form the basis of your workout. These movements stimulate more muscle growth compared to isolation exercises.

2. Train consistently—but don’t overdo it 

Aim for 2–3 strength training sessions per week. Your body needs time to recover, so adequate rest is key to muscle growth.

3. Apply progressive overload

Gradually increase the intensity of your workouts by adding weight, increasing reps, or changing the exercise difficulty. This ensures continuous muscle growth.

4. Focus on proper nutrition

Ensure you're consuming enough protein (about 1.2–2.0 grams per kilogram of body weight) to support muscle repair and growth. And don’t forget about healthy fats and carbs for energy!

5. Warm up and cool down

Include a proper warm-up and cool-down routine to prevent injury and improve flexibility.

6. Incorporate mobility work

Include stretching or yoga to improve joint health, flexibility, and overall mobility. This will allow for better performance during your strength workouts and reduce injury risk.

7. Focus on rest and recovery

Allow your muscles to recover between workouts. Sleep, hydration, and stress management are all critical to muscle recovery and growth.

Start building strength today!

By focusing on consistency, proper nutrition, and recovery, and addressing any physical limitations with smart modifications, muscle building after 50 is absolutely achievable and beneficial for overall health.

One of the best ways to invest in your health and incorporate strength-training workouts into your routine is to consider a  Hydrow rowing machine, where you’ll find strength, Pilates and mobility workouts in our extensive library. So, between the immersive and efficient total-body workout, targeting 86% of your muscles in each rowing stroke, and the deep library of strength workouts, you can’t go wrong.

Learn more about Hydrow’s strength training workouts today!