{"id":32286,"date":"2025-07-22T09:00:55","date_gmt":"2025-07-22T09:00:55","guid":{"rendered":"http:\/\/medexperts.pro\/?p=32286"},"modified":"2025-07-22T09:24:36","modified_gmt":"2025-07-22T09:24:36","slug":"how-can-i-build-muscle-as-i-age","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=32286","title":{"rendered":"How Can I Build Muscle as I Age?"},"content":{"rendered":"
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Q: I\u2019ve heard that we lose up to 8 percent of our muscle mass per decade, starting at age 30. What\u2019s the best way to build new muscle in midlife and beyond?<\/strong><\/p>\n

Maintaining and building new muscle does become harder as you get older. Even if you work out regularly, you might struggle with, say, opening a pickle jar or lifting a suitcase<\/a> more than you did when you were younger.<\/p>\n

With age, your muscles become less responsive to the things that built them up in the past \u2014 namely strength training in combination with a protein-rich diet<\/a>, said Bradley Schoenfeld, a professor of exercise science at Lehman College in New York.<\/p>\n

At the same time, your sex hormones \u2014 primarily testosterone for men and estrogen for women<\/a> \u2014 decline as you get older, which also hampers your body\u2019s ability to build new muscle. And chronic inflammation<\/a> may also increase with age, which can make it harder to repair and build new muscle, since your immune system has to work harder to keep you healthy.<\/p>\n<\/div>\n<\/div>\n

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But your biology isn\u2019t entirely your destiny, Dr. Schoenfeld said, and strength training can go a long way toward slowing or counteracting these changes. While some muscle loss is inevitable, the rate at which it declines is heavily influenced by lifestyle. Resistance training is like saving for retirement, he said. The earlier you start, the better off you\u2019ll be down the road. Regardless of when you begin, though, it is possible to build new muscle at any age<\/a>.<\/p>\n