Can Older People Build Lean Body Mass?

Muscle mass and strength naturally increase from birth, peaking around 30–35 years old. Afterward, they gradually decline, with a more rapid loss occurring after age 65 for women and 70 for men (Source: National Institute on Aging). This process, known as sarcopenia, involves the involuntary loss of skeletal muscle mass, strength, and function. Fortunately, it’s possible to slow this decline—and even build lean muscle—in later years with the right combination of exercise and nutrition.

Strength Training and Physical Activity

Strength training is one of the most effective ways to combat age-related muscle loss. It helps maintain strong bones and muscles, making it essential for healthy aging. Working with a personal trainer can provide a customized fitness plan tailored to your goals and abilities, ensuring safety and effectiveness.

At Youjoy Assessment measures body composition—fat, muscle, water, and lean mass—giving you a clear starting point and tracking progress over time. Staying active beyond structured workouts is equally important. Sedentary behavior significantly contributes to muscle loss, with studies showing that each additional hour of inactivity increases the likelihood of sarcopenia in older adults by 1.06 times.

The Role of Good Nutrition

A balanced diet is key to preventing or reversing muscle loss. Protein intake plays a critical role, with experts recommending 25–30 grams of protein per meal to support muscle building (Source: National Center for Biotechnology Information).

Partnering with a Registered Dietitian can simplify the process of eating healthily. A dietitian can create a plan that provides the nutrients your body needs to perform at its best.

Building lean body mass is possible at any age with the right guidance and commitment!