Getting older doesn’t just mean spotting a few surprise gray hairs in the mirror; it also brings significant changes beneath the surface. One of the most impactful changes is the loss of lean muscle mass, a process known as sarcopenia. Maintaining muscle mass as you age is essential, as it directly affects your independence and overall well-being. To help you stay strong and resilient, here are six expert-backed habits to regain muscle mass after 60.
Research shows that, without intervention, you can lose between 3% to 8% of muscle mass every decade after turning 30. If muscle-building and maintenance aren’t part of your routine, sarcopenia can lead to reduced mobility, increased feelings of weakness, and a higher risk of falls, fractures, and other injuries. There’s no better time than now to take proactive steps and revitalize your daily habits.
Start strength training.
Let’s be honest: Strength training is essential, especially when it comes to building and maintaining muscle mass. Priore calls it “the most important habit you can develop to increase muscle mass at any age.”
Incorporating exercises with “progressive overload”—which means gradually increasing the intensity by adding time, reps, or weights—helps rebuild muscle mass. “Additional benefits include more energy throughout the day, a reduced risk of arthritis and other age-related ailments, improved posture, and greater flexibility,” Priore explains.
If you’re new to strength training, aim to incorporate it into your routine two to three times a week for 30 to 45 minutes.
Set strength training goals.
Now that we’ve emphasized the importance of strength training, let’s focus on setting realistic goals. Starting any health or fitness journey works best when you set small, manageable goals. And here’s a crucial point—be patient, as progress takes time!
Priore explains, “Setting goals that are too large or expecting major muscle gains after just a few weeks can lead to discouragement. Regaining muscle takes time.”
Priore recommends jotting down goals for one month, three months, and six months. At the end of each period, review what you’ve accomplished and identify areas for improvement. Each time you reassess, adjust your goals as needed to keep pushing forward.
Stretch it out.
Stretching is essential for preventing sore muscles and injuries. A proper warm-up and cool-down routine should be a non-negotiable part of every workout.
Additionally, Priore notes, "On days when you’re not strength training, dedicating some time to stretching can improve posture, relieve back pain, and enhance flexibility."
Focus on low-impact cardio.
Strength training is fantastic, but let’s not overlook the benefits of low-impact cardio! Making time for activities like walking, using the elliptical, swimming laps, or hiking can be incredibly rewarding. Why? Priore explains that low-impact cardio supports fat loss and tones the entire body. It’s an excellent addition to any regular fitness routine—so consider adding it in today!
Increase your protein intake.
Increasing your protein intake offers numerous health benefits.
Priore explains, “Not only will it support muscle regrowth, but it also aids in weight loss. For those aiming to build muscle mass, a daily intake of 0.5 to 0.8 grams of protein per pound of body weight is recommended.”
Make rest a top priority.
You may not know this, but getting enough solid sleep is just as important as staying on track with a healthy diet and workout routine.
"Active adults should get at least seven hours of sleep a night," Priore explains. "A good night's sleep gives your muscles time to recover from workouts and other activities. When you sleep, your muscles can rebuild, and you will have better energy for your next workout."