If you’re over 40, you’ve probably noticed that it’s getting harder to keep your body looking toned and muscular. The unfortunate reality is that muscle mass naturally declines with age, with most people losing 3-8% of their muscle mass per decade after age 30. This loss of muscle is even more rapid after age 60.

But don’t throw in the towel yet! While you can’t completely prevent muscle loss as you get older, there are plenty of steps you can take to minimize it and stay strong, fit, and functional well into your golden years. Here are some tips for retaining muscle as you age:

Lift Weights Consistently. Weight training is crucial for building and keeping muscle mass at any age. As you get older, it becomes even more important to lift weights 2-3 times per week to counter the muscle loss that comes with aging. Focus on compound exercises that work multiple muscle groups like squats, deadlifts, pushups, and rows.

Eat More Protein
Protein provides the basic building blocks for muscle growth and repair. Many older adults don’t get enough protein in their diet. Strive to consume 0.5-0.8 grams of protein per pound of body weight from sources like lean meats, eggs, fish, legumes, protein powder, etc. Spread it out over multiple meals.

Don’t Forget Calories While overeating is never advised, make sure you’re consuming enough overall calories to provide the raw materials for muscle protein synthesis. Not eating enough can put you into a catabolic state where your body starts breaking down muscle tissue for energy.

Get Quality Sleep. Prioritizing 7-9 hours of quality sleep per night can help optimize muscle recovery and growth hormone production. Sleep also reduces cortisol which can break down muscle tissue.

Consider Supplements While not necessary for everyone, certain supplements may help with muscle retention as you age, including creatine, beta-alanine, vitamin D, and omega-3 fish oils.

With some dedicated effort and lifestyle adjustments, you can minimize muscle loss and keep a toned, strong physique for decades to come. Getting older doesn’t have to mean getting frail!