Building muscle mass in mature age – Is it possible?

You are no longer sixteen…

Your body reminds you of this during exertion – your back and joints ache, your breathing becomes shallow, and your muscles lose their former strength. And instead of taking action, you scroll through social media posts reminding you that getting out of bed after the age of 30 is quite a challenge. Then you get into your car and drive to work, spending another 8 hours at your desk. After returning home, you lie on the sofa, relaxing with a series to unwind after a hard day. And so it goes on – until the next parcel delivery, the effort of carrying it home from the parcel locker drains you of your remaining strength and illusions that it could be different. Because since you are now 30, 40 or in your 50s, you probably think that building muscle mass is no longer for you.

You have arguments that older age is not only about joy. You have known for a long time that metabolism slows down with age – and that is precisely why, especially around the age of 40, it is more common to see a “spare tyre” around the stomach than developed muscles. It turns out, however, that you are wrong! Scientists have proven that the metabolic rate remains at a relatively stable level throughout adulthood and middle age – from around 20 to 60 years of age – and only slows down later. However, not at a fast rate, but by only 0.7% per year. So, if your “tyre” around your stomach is not the result of a slower metabolism, where did it come from?         

Metabolism, energy and age

Common thinking about metabolism often boils down to how quickly the body can digest consumed food – in this common (and incorrect) way we understand metabolism. In reality, however, metabolism is something else: it is the processes taking place at the cellular level, including chemical reactions that allow cells to form, grow, reproduce and fulfil their functions. We distinguish anabolic processes – which involve using energy supplied from outside to form more complex compounds from simple chemical substances. In turn, catabolic processes involve the breakdown of organic compounds, during which energy is released. When we are younger, anabolic processes dominate because we are growing and developing. With age, the proportions shift towards catabolic reactions.

Every organism needs a certain amount of energy to maintain basic life functions. This value is the BMR (base metabolic rate) – it constitutes 60 to 80% of the body’s total energy expenditure. The peak values of BMR, meaning the energy we need for doing nothing, occur around the age of 20. With age, this value decreases slightly, dropping by only about 1-2% per decade. However, the real problem does not lie in when we expend energy, but in what we use it for.

Physical activity does not necessarily have to mean practising sport – daily movement is an energy expenditure that helps us take care of our fitness. People who regularly work in the garden or choose a bicycle instead of a car will be slimmer and more muscular than those who spend their free time in front of the television – this is obvious. However, it is less obvious which tissues are responsible for higher BMR values. It turns out that differences in the basic metabolic rate can reach up to 1500 calories per day. Scientists have shown that this depended on the age of the subjects in only 2%, on the amount of fat tissue in 6%, and as much as 60% on the mass of other tissues, mainly muscles. What does this mean? It is worth investing in developing muscles, because it is precisely they that require the most energy from outside!

Why do you need muscles after you turn 30?

The more movement, the more muscles. The more muscles, the higher the BMR value. The higher the BMR value, the harder it is to accumulate excess fat. Movement becomes easier for us, making it simpler to maintain a healthy weight, and the pace of metabolic processes becomes faster. Although with age there is a natural decline in muscle mass – in the case of people who are not very physically active after the age of 30, even up to 5% within a decade – it is the level of muscle mass that determines the BMR value, and thus the actual metabolic rate, body fat content, and healthy weight.
To put it very simply: muscles to some extent protect against obesity and the resulting lifestyle diseases, such as heart and circulatory diseases.

Muscle tissue also plays a protective role for tendons, joints, and internal organs. This is not only about superficial muscles but also about deep muscles, which protect against pain, ailments, and injuries. Too low a level of muscle mass increases the likelihood of spinal conditions and degenerative changes in the joints, leading to more serious problems with the musculoskeletal system. It can be said that a lack of training can end in injury – not necessarily now, but in the future when mature age and a weakened body make it easier to stumble or fall. However, before this happens, difficulties in performing daily activities may arise. The ability to move independently is often only appreciated when it is lost.

It is also worth mentioning the prevention of sarcopenia. This is the process of the natural loss of muscle mass, which progresses with age. However, if it is accompanied by a significant loss of strength, leading to problems with movement, frequent falls, and joint injuries – we are dealing with a serious medical condition that may result in further debilitating ailments, such as osteoporosis. If for now, this seems like a distant prospect, let us consider: can we predict under what conditions we will live in 40 years? Will we not be threatened by sarcopenia? Building muscle mass in middle age can be compared to saving for retirement. Maturity is a period when it is worth ensuring a healthy and safe future for oneself, and strong muscles play the most important role here.

Mature people in the gym – How to plan training?

We begin with the unfavourable news. With age, the ability to undertake exertion decreases. However, susceptibility to injuries and strains increases. More time is also needed for recovery after exertion. Over the years, the efficiency of the cardiovascular and respiratory systems also decreases – we tire more quickly than we once did. And the effects of training? One has to wait longer for visible results, as lower testosterone levels slow down muscle growth. In short, biology poses more challenges for mature people than for younger ones. The margins for error that can reduce the effectiveness of training are smaller. Therefore, building muscle mass at a later age should be approached comprehensively. Here is our list of the best ideas worth considering even before we show up at the gym:

1. Medical check-up. On the occasion of another milestone birthday, it is worth checking your health. If we plan to start training, it is good to ensure that we have no contraindications to undertaking physical activity or existing conditions that should be considered when creating an exercise plan. Our car has to undergo a check-up once a year – when was the last time our body had such a check-up?
2. Visit to a dietitian. Wisdom says: muscles are built in the kitchen, and exercised in the gym. This is largely true. It is worth investing in an individual dietary plan that will take into account body composition, strength training goals, caloric surplus, and nutritional needs. A dietitian’s advice may also concern appropriate supplementation that will support the muscle-building process.
3. Consultation with a trainer. It is not worth learning from one’s own mistakes – it is better to invest in a few sessions with a personal trainer who will show the basic movement patterns, teach the correct exercise techniques, and take care of our safety. The effectiveness of training will increase, and the risk of injury will decrease!
4. Training plan. Regularity is key. By exercising based on a plan developed together with a trainer, we achieve individual goals, monitor our progress, and have greater motivation for systematic training. A plan to some extent prevents excuses – especially if we share it with our friends!

Strength training with free weights (barbells, dumbbells, kettlebells) is one of the best ways to build muscle mass – regardless of age Your training plan can include machine-based exercises, deep muscle workouts, or elements of functional training or calisthenics. For people in mature age, the most important thing will be balancing training load, exercise effectiveness, and bodily recovery, which no longer happens as quickly. Therefore, the following principles should be remembered:

1. Too much is unhealthy. This applies to the number of repetitions, the weight on the bar, and the number of training sessions per week. Do not train every day, and do not reach for excessively heavy loads. Excessive intensity does not speed up the achievement of your dream goals – it increases the risk of injury.
2. Warm up and stretch. Your body is more prone to injuries than it was 20 years ago, so skipping these elements would be an immature and dangerous approach that could result in harm.
3. Multi-joint exercises are essential. By engaging multiple muscle groups, you make better use of your training time and ensure even muscle development. Isolated exercises, focusing on smaller muscles, should be an addition to the core part of the training.
4. Rest is as important as training. Muscles grow during recovery – ideally during sleep. Ensure long enough breaks between sessions and get the right amount and quality of sleep. A lack of sufficient recovery is the biggest obstacle to your progress at the gym.
5. Cardio won’t hurt. If you want to improve overall fitness and have time for extra activity – support your cardiovascular endurance. However, remember that additional cardio sessions should not interfere with recovery or disturb the energy surplus, which must remain positive when building muscle mass.
6. Diet is more important than supplements. There are many supplements that support muscle growth, tissue regeneration after exercise, or the resilience of the musculoskeletal system. Proteins, branched-chain amino acids, vitamin D, collagen, or omega acids... All of this may be useful, especially in mature age, but will never replace a balanced, protein-rich diet that ensures a caloric surplus. However, before we invest in supplements, we should consult a dietitian and a trainer.

Overcome sportcrastination and mature into change!

According to the MultiSport Index 2024 study, once we reach the age of 30, our perception of physical activity changes. Health prevention comes to the forefront, holding much greater importance than concerns about appearance or general well-being. Strength training remains among the most commonly chosen activities – nearly one in four active Poles regularly visits the gym. The problem is that physical activity still remains the domain of younger people. Older generations understand that sport equals health, but they practise it much less frequently. Why is that?

Depending on the age group, respondents most often cited lack of time (millennials, Generation X) or illness (boomers) as the reason for inactivity. We don’t need to question whether these justifications are valid to recognise what the study reveals: if you are still sportcrastinating and can’t find time for physical activity, you’ll be explaining yourself at the doctor’s! By taking care of your muscular system, you strengthen it, become less prone to fatigue, and remain more productive – both professionally and at home. You are also investing in a better future – one that is independent and free from illness. No life insurance policy can guarantee that. Recognise the benefits. Mature into change. Start exercising!

^References:

1. ^{MultiSport Index 2024: Sportcrastination. How (un)active are Poles? Minds & Roses and IRCenter for Benefit Systems, 2024.}
2. ^{Pontzer H., Yamada Y., Sagayama H. et al., Daily energy expenditure through the human life course, Science, 2021.}
3. ^{Palmer A. K., Jensen M. D., Metabolic changes in aging humans: current evidence and therapeutic strategies, The Journal of Clinical Investigation, 2022.}
4. ^{Hortobagyi T., Vetrovsky T., Brach J. S. et al., Effects of Exercise Training on Muscle Quality in Older Individuals: A Systematic Scoping Review with Meta-Analyses, Sports Medicine Open, 2023.}
5. ^{Larsson L., Degens H., Salviati L. et al., Sarcopenia: Aging-Related Loss of Muscle Mass and Function, Physiological Reviews, 2018.}
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8. ^{https://www.muscleandstrength.com/articles/muscle-building-as-we-age}
9. ^{https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass}
10. ^{https://www.menshealth.com/fitness/a26363841/training-after-40-facts-men/}