5 Best Ways to Build Muscle After Age 60

“5 Best Ways to Build Muscle After Age 60” was written by Balbina Herrera & edited/reviewed by Aly Bouzek, MS, RDN. Balbina is a dietetic intern at Larkin University.

*Disclaimer: Speak to your Doctor before adapting a new exercise routine or dietary change.

Intro: Our Bodies Change as We Age

Aging typically leads to a decline in muscle mass, also known as sarcopenia. This occurs due to a combination of factors, including a decrease in physical activity, hormonal changes, and a decline in protein creation.

As a result, older adults may experience a reduction in muscle strength, decreased mobility, and increased risk of falls and fractures.

To combat this decline, it’s important for older adults to engage in regular physical activity and maintain a balanced diet that includes sufficient protein. Resistance training and weight-bearing exercises can also help to slow down or mitigate the loss of muscle mass.

A combination of implementing these key aspects will contribute to building muscle. Keep reading to learn about the 5 best ways to build muscle after 60.

1. Eat a Balanced Diet to Build Muscle After Age 60

Consuming a balanced diet is important for several reasons. It provides optimal nutrition by providing the body with all the necessary nutrients, vitamins, and minerals to function properly and maintain good health.

What Is a Balanced Diet

A balanced diet is essential for overall physical and mental well-being. It aims in helping us to maintain a healthy weight.

A balanced diet that includes a variety of nutrient-dense foods and that ensures adequate caloric intake can help individuals maintain a healthy weight and reduce the risk of unintended weight loss and related health problems.

Nutrient-dense foods for your balanced diet could include:

Fruits
Vegetables
Lean meat
Fish
Whole grains
Nuts, nut butters, and seeds
Beans and lentils

7 Factors of a Balanced Diet

A balanced diet includes seven essential factors:

Carbohydrates
Proteins
Fats
Vitamins
Minerals
Fiber
Water

Carbohydrates

They provide energy and should be the body’s main source of fuel. Good sources include whole grains, fruits, and vegetables.

Proteins

They are important for growth, and repair and maintenance of body tissues. Good sources include lean meats, poultry, fish, legumes, dairy products, as well as plant protein.

Fats

They provide energy, help absorb fat-soluble vitamins, and protect our organs. Good sources include nuts, seeds, avocados, and fatty fish like salmon.

Vitamins

They are essential for maintaining good health and supporting various bodily functions. Good sources of vitamins include fruit, vegetables, and whole grains.

Minerals

They are important for various bodily functions, including building strong bones and teeth, maintaining fluid balance, etc. Good sources include dairy products, leafy greens, nuts, and whole grains.

Fiber

Fiber helps maintain and move food through our digestive tract, reduces the risk of constipation, regulates our blood sugar levels, and can help lower cholesterol. Good sources of fiber include whole grains, fruits, vegetables, beans, and legumes.

Water

Water is essential for maintaining fluid balance and regulating the body and its functions. Not only that, but being dehydrated has many negative health consequences, such as:

Constipation
Decreased blood pressure
Mood changes
Confusion
Fatigue
Dry mouth/tongue
Decreased pulse

2. Increase Overall Dietary Protein Intake

Adequate protein intake is essential for good health. In order to build and maintain muscle mass, it is important to increase overall dietary protein intake.

What is Protein?

Protein is one of three macronutrients (the other two macronutrients being carbohydrates and fat). Protein plays a crucial role in the structure and function of our body.

It is made up of smaller units called amino acids and is essential for growth, repair, and maintenance of body tissues, such as muscle, skin, and hair.

Importance of Protein Intake for Adults

Protein intake is important for older adults for several reasons, including:

Tissue repair and maintenance: As mentioned above, protein is necessary for the growth, repair, and maintenance of body tissues, including muscles, skin, and hair.
Muscle health: Adequate protein intake is essential for maintaining muscle mass and function, especially as we age.
Satiety and weigh management: Protein can help regulate appetite and promote feelings of fullness, making it easier to maintain a healthy weight.

Importance of Protein Intake for Older Adults.

Protein Requirements for Older Adults

How much protein do you need? Great question!

The DRI for protein for adults is 0.8 grams of protein per kilogram of body weight; however, research has shown that older adults may need closer to 1-1.2 grams of protein per kilogram of body weight. (1)

Some older adults may need more protein. This is common if they are:

Healing from wounds or injuries
In the hospital
Suffering from malnutrition
Experiencing unintended weight loss

Some older adults may need less protein, such as those with kidney disease. In any case, speak to a dietitian to determine your personal protein needs.

If you’d like more information on this topic, then visit Protein Requirements for Older Adults.

3. Build Muscle After Age 60 Through Resistance Training

Resistance training, also known as strength training, is a type of exercise that involves using resistance to improve muscle strength and mass. As a result, the thickness of your muscle fibers increases.

There are many ways in which you can work with resistance, such as:

Weight machines
Free weights such as dumbbells or kettlebells, etc.
Body weight exercises like squats, lunges, push-ups, mountain climbers, etc.

Benefits

Resistance training has a variety of benefits for individuals, including:

Increased muscle strength and endurance
Improved bone health and reduced risk of sarcopenia (2)
Weight management
Reduced risk of falls
Reduced risk of chronic disease

Build Muscle After Age 60 Recommendations

It’s important to consult with a healthcare professional before starting any resistance training programs.

This is especially true for individuals who are new to these kinds of exercises.

A professional can help design a safe and effective program tailored to specific individual needs and goals.

General recommendations take frequency, variety, intensity, proper form, and safety into consideration.

Frequency

Consistency is key when it comes to exercise. It is recommended to spread out your exercises throughout the week because it allows your body to establish a routine and recover properly.

If you are new to exercise, then start by including it in your daily routines. For example, if you usually drive to the store down the street, try walking instead. You’re going to the store anyway, so add in exercise here can feel like a helpful approach.

Variety

Having a varied exercise routine can keep your exercise interesting and can challenge your muscles to adapt in new ways.

Repeating the same movements over and over again can become monotonous and can increase the risk of injuries as you’re less likely to watch your form. Incorporating different exercises will help you to work different muscle groups and lead to a balanced fitness routine.

Additionally, making sure that your exercise is fun and enjoyable will keep you motivated longer. Move your body in ways that make you happy! If you hate the thought of going to the gym, then try dancing in your living room.

Intensity

Exercise intensity can vary depending on individual fitness level, goals, and overall health. It is important to adjust exercise intensity as needed.

Proper form

Using proper form in exercise is important when achieving maximum benefit and minimizing the risk of injury. The proper form will ensure you target the specific muscle correctly. Poor form can limit the effectiveness of the exercise and decrease its benefits for you.

Specific exercises like yoga, that focus on balance, will build your strength while helping you to exercise mindfully and being aware of what your body is capable of doing (and what it’s not).

Safety

Safety is a critical factor to consider when exercising. It is crucial for preventing injuries, preventing falls, and minimizing the risk of health complications.

It can also help you maintain a consistent exercise routine that, over time, can lead to long-term benefits in your health and strength.

4. Add Balance and Flexibility Exercises to Your Routine

We’ve covered the importance of resistance training in increasing the thickness of muscle fibers. But did you know that balance and flexibility is also helpful?

Balance and flexibility exercises are important in injury prevention, improved mobility, reduced pain, and better posture.

It is the combination of strength, flexibility, and balance that will enhance your health and muscle strength. Visit 13 Balance Exercises for Seniors if you’d like more information on this topic.

Fall and Injury Prevention

As previously mentioned, as we age, we are more prone to experience decreased mobility and an increased risk of falls and fractures.

Hospitalization can come as a result of injury, which can leads to bed rest. This is unfortunate on many levels, including your physical health, emotional health, and your progress with gaining muscle mass.

Reduced pain

By stretching and strengthening muscles, flexibility exercises can help reduce discomfort and pain in different areas of the body. This reduced pain can give you the strength to continue exercising and completing daily tasks such as grocery shopping, doing laundry, etc.

Improved Mobility and Better Posture

Improved mobility helps to increase your range of motion and improves your overall physical abilities. Balance and flexibility can help improve posture, which can alleviate discomfort and help prevent pain and injury.

5. Build Muscle After 60: What About Supplements?

Supplements aren’t for everyone, but they can be a great way to get your body the necessary nutrients in a convenient way.

Talk with your doctor or a registered dietitian before taking any supplements.

Which Supplements?

Some popular recommended supplements for building muscle after 60 include creatine, protein supplements, and multivitamin/mineral supplements.

However, the effects of these supplements vary and should be used in conjunction with a well-rounded diet and exercise program for your specific needs.

Again, it is important to contact your health-care professional before adding any supplements to your diet to ensure safety.

Creatine

Creatine is used to enhance physical performance. It stores energy in our muscles that can be used by your body throughout exercise. Our kidneys and liver naturally produce creatine, but as we age, our bodies produce less and less creatine.

It is important to note that creatine must always be used in combination with an appropriate diet and exercise routine.

Protein supplements

Protein supplements, aka protein powders, come in many types such as whey protein, casein protein, pea protein, soy protein, egg white protein, and more.

Whey and casein protein are both animal proteins. Plant-based proteins include: soy, hemp, pea, brown rice, and egg white protein.

It can be difficult to choose the right protein powder for you. It may take some time (and trial and error), but remember that there are a lot of factors that go into choosing a protein powder, such as your:

Current health status
Dietary concerns (such as vegetarian, vegan, etc.)
Health goals (weight gain, muscle gain, etc.)
Ease of preparation
Cost
Taste
Flavors available

Speak with a dietitian for individual recommendations for protein powder.

Vitamin and Mineral Supplements

Certain vitamins and minerals can play a role in supporting muscle growth and recovery. However, supplements alone are not sufficient for building muscle. They need to be used in combination with a proper diet and exercise program.

Here are some minerals and vitamins that may be beneficial for muscle building:

Calcium
Iron
Magnesium
Zinc
Vitamin D
Vitamin C

Nutrition Supplements

Nutrition supplements that provide calories are used to support weight gain for individuals who can’t get enough calories from their diet alone.

Examples of these include:

Meal replacements
Weight gain protein powders (as mentioned above)
Nutrition drinks
Protein or high calorie bars