Why Muscle Mass Matters
Losing muscle sucks. It's not just about how you look—it's about how you feel, move, and age. Muscle helps you lift your kids, carry groceries, and avoid falling. Once you're past 30, you could lose 3–8% of muscle per decade if you do nothing. That’s real.
Think about it: are you stronger now than you were five years ago?
(NIH)
Stop Guessing. These Moves Work.
Strength Training
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Start with 2–3 times per week
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Focus on the big lifts: squats, deadlifts, presses, and rows
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Use weights, bands, or bodyweight—it all works
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Slowly increase the challenge (heavier weights, more reps)
Bodyweight Training
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Perfect for home workouts
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Do push-ups, squats, lunges, planks
Stay Active All Day
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Walk instead of driving short distances
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Use stairs instead of elevators
You don’t need a fancy gym. You just need to move.
What You Eat Can Save Your Muscles
Protein is Key
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1.2–2.0g per kg of body weight daily
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Eat protein in every meal
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Good sources: chicken, eggs, fish, Greek yogurt, lentils
Balance Everything Else
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Whole grains, veggies, fruits, healthy fats
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Ditch ultra-processed junk and sugar
Stay Hydrated
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Muscles are mostly water—don’t dry them out
Sleep + Stress = Muscle Killers
Sleep Better
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7–9 hours—every night
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Your body builds muscle while you sleep
Kill the Stress
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Too much stress = high cortisol = muscle breakdown
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Try walking, deep breathing, or even short naps
Helpful (Not Magic) Supplements
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Whey Protein or Plant Protein: Easy way to hit your daily goals
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Creatine Monohydrate: Over 500 studies back it up
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Vitamin D: Low levels = weak muscles
Check with your doctor first. Don’t skip this step.
Common Mistakes Almost Everyone Makes
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Skipping strength training
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Not eating enough protein
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Overtraining without rest
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Not sleeping enough
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Ignoring the basics (like squats)
Real People, Real Changes
John, 45: Desk job, never worked out. Started lifting twice a week and eating more protein. Gained 5kg of muscle in 6 months.
Sara, 60: Added 20-minute bodyweight sessions at home. Slept better. Reduced knee pain. Stronger now than at 50.
FAQs
Q: Can I build muscle after 40?
Yes. Will it be fast? No. But it will be real.
Q: How much protein should I eat?
1.2–2.0g per kg of body weight. Daily. Not just when you feel like it.
Q: Is cardio bad for muscle?
No. Just balance it with strength training.
Take This With You
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Train 2–3x/week
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Eat protein at every meal
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Get 7–9 hours of sleep
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Manage your stress
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Keep going—no matter what
You’ve got this. Start now. Not next week.
Tried any of this? Got questions? Drop a comment or share your experience.
Sources:
NIH Muscle Aging
Mayo Clinic
Harvard Health