Muscle Loss And Reduced Strength Over 50 Years Old
Muscle loss and reduced strength after turning 50 can sneak up on you, but that doesn’t mean you can’t do something about it. It’s normal for women to notice a drop in muscle mass, but there are pretty simple and effective, ways to slow muscle loss down and even get stronger than before!
How Muscle Loss Happens As You Age
After 50, your body naturally loses some muscle each year in a process called sarcopenia. It doesn’t happen overnight. Usually, you might notice stuff like carrying groceries feels harder, yard work is a bit more tiring, or your regular walks are leaving you winded. This completely snuck up on me- I went from being able to do 15 pushups in a row easily to barely being able to do half. I am now working up to 15 pushups again- and I have my goal set to 25 in a row.
(Yes- there are Super Women over 50 who can probably pump out a 100 pushups in a row). You have to set goals that you are comfortable with- never compare yourself to other women!! I don’t want to do a 100 pushups- so always be authentic and true to yourself.
This steady muscle drop off is pretty common unfortunately, and it’s linked to changes in hormone levels, how your body processes protein, and, just the fact that a lot of us get less active.
- Between 3% and 8% loss per decade: That’s about how fast muscle mass drops off once you hit midlife. The less you use those muscles, the faster it can happen.
- Less protein intake: If you are eating less protein now than before, this will lead to muscle loss. Your muscles really need protein to grow and recover.
- Hormonal changes: Drops in things like testosterone, estrogen, and growth hormone can slow down muscle repair and growth.
Getting weaker as you age can increase your risk for falls, make daily tasks tougher, and gets in the way of staying independent.
You May Also Want to Read: Strength Training Outdoors- Move In Open Space
Bodyweight and Resistance Training: Staying Consistent
If you want to keep (or even gain) muscle after 50, starting and staying with some type of strength training is really important. The good news? You don’t need to join an expensive gym or buy fancy equipment. Bodyweight strength exercises and some simple gear (like resistance bands or a pair of adjustable dumbbells) will do the trick.
- Pushups: Do them on your knees or against a countertop if full pushups are too tough. I love my outdoor workouts- so I will do pushups against a tree or a park bench.
- Squats: Classic move. Hold onto a sturdy chair for extra balance. For an outdoor workout, you can do this Tree Sit.
- Rows: Loop a resistance band around a door handle and pull back. Rows are great for your back muscles.
- Stepups: Use the bottom step of your staircase. These can build strength for walking and getting out of chairs.
Consistency makes all the difference. Even two or three sessions a week can help slow muscle loss and give you more energy day to day. Mix up your moves to keep from getting bored and hit all the big muscle groups like legs, chest, back, and arms.
Simple Strategy To Build Muscle Back Up
Building muscle after 50 can be done and it feels great when you start seeing progress. Here’s a plan that’s worked pretty well for me and other women I’ve worked with.
- Start with the basics: Pick 3-5 bodyweight exercises (pushups, squats, wall sits, and so on). Do 2-3 rounds, 2 times a week.
- Focus on technique: Moving slow and steady helps avoid injuries and really wakes those muscles up. Stick with a pace that lets you complete each set, but still feels challenging by the last few reps.
- Boost the protein: Aim for a protein source at every meal—chicken, eggs, tofu, beans, and Greek yogurt are all pretty handy. The right fuel helps muscles rebuild and get stronger.
- Track your progress: Recording the reps, how much weight you’re using, or even how you feel after each workout gives you something to look back on when you’re wondering if you’re getting stronger (hint: you probably are!).
Adding gentle stretching, like a few minutes of yoga, can also help with flexibility and keep those newly stronger muscles feeling good. It can even help prevent injuries and ease soreness after workouts. Plus, don’t forget to drink plenty of water and manage your stress for your best muscle health.
Being sore is normal at first. But if you’re unsure about what’s safe, checking in with a trainer or your doctor is worth the time. Your body can adapt and improve at any age. It’s all about giving your muscles a reason to wake up and work for you again.
Share Your Experience And Questions
If you’re trying to stay strong after 50 or have tips of your own, leave them in the comments. I read every one. Answering questions or sharing stories can really help others who are starting the same adventure. Let’s keep cheering each other on and lifting one another up as we work to build muscle and stay healthy after 50!