We’ve all heard the saying, “You’re only as old as you feel.” But when it comes to fitness, the truth is a little more complicated—especially after we hit 30.
It’s no secret that as we age, our bodies go through changes. One of the most significant changes that can affect our health and fitness is muscle loss. In fact, after the age of 30, we naturally begin to lose muscle mass at a rate of about 3-8% per decade. If we don’t take proactive steps, this muscle decline can accelerate as we get older, leading to issues like reduced strength, slower metabolism, and even a higher risk of injury.
But don’t worry—this isn’t something you have to accept. There are plenty of ways you can combat muscle loss and continue to feel strong, healthy, and energised as you age. Here’s how:
1. Prioritise Strength Training
Resistance training (lifting weights, bodyweight exercises, or using resistance bands) is hands down one of the best ways to fight muscle loss. It stimulates muscle growth and helps maintain muscle mass as we age. Aim for at least 2-3 strength training sessions per week. Focus on compound movements like squats, deadlifts, and presses that work multiple muscle groups at once.
2. Get Enough Protein
As we age, our bodies become less efficient at using protein to repair and build muscle. To counteract this, it’s crucial to eat enough high-quality protein daily. Aim for about 1.2 to 1.6 grams of protein per kilogram of body weight, depending on your activity level. Sources like lean meats, fish, eggs, tofu, and protein powders can help you hit your daily protein goals.
3. Stay Active with Cardio
While cardio won’t directly build muscle, it helps keep your cardiovascular system healthy, supports fat loss, and boosts overall energy. Activities like walking, cycling, or swimming can complement your strength training and help prevent excess fat accumulation, which can hide muscle definition.
4. Rest & Recovery Matter
Your muscles need time to recover and grow after a tough workout. If you don’t prioritise recovery, you’re not giving your muscles the opportunity to rebuild and strengthen. Be sure to get enough sleep (7-9 hours per night), take rest days, and consider activities like yoga or stretching to improve flexibility and reduce the risk of injury.
5. Consider Supplementation
Certain supplements can support muscle health as you age. Creatine for example, is a well-researched supplement that can help improve strength and muscle mass, even in older adults. Branched-Chain Amino Acids (BCAAs) can also help reduce muscle breakdown during workouts, and vitamin D plays a key role in muscle function and strength.
The Bottom Line:
Losing muscle after 30 is a natural part of aging, but it doesn’t have to be inevitable. With a solid strength training program, adequate protein intake, and some smart lifestyle choices, you can preserve and even build muscle as you get older. Your future self will thank you for it!
If you need guidance on how to get started with strength training or want to discuss ways to tailor your nutrition, I’m here to help. Feel free to reach out to me [here].
Coach Dave
