8 Tips for Boosting Muscle Growth After 50, According to a Trainer

Maximize muscle growth with a fitness pro's best tips.


Make it a goal to strength train three times a week.

Strength training is the most impactful workout for building muscle growth for those over 50. Consistency is key, so aim to strength train or lift weights three times a week.

By engaging in regular physical activity and specifically, weight-bearing exercises (or strength training), you can turn back your body's clock in terms of muscle loss and bone density decline.

Strength training helps support bones and ligaments, protects bone density, enhances balance, and improves daily activities such as walking up stairs or basic functional mobility.

Focus on low-impact workouts.

Resistance training is ideal for building muscle without causing excessive wear and tear on the body. Choose low-impact exercises such as working with dumbbells, resistance bands, or kettlebells.

By selecting low-impact workouts, you can still engage in resistance training to build muscle while minimizing the risk of injury or strain on the joints.

Finding a low-impact workout that suits your preferences and needs is crucial for long-term muscle growth and overall physical health.

Prioritize exercises that engage larger muscle groups.

To maximize muscle growth, focus on exercises that activate the larger muscle groups in your body. Squats, lunges, and pushups are examples of exercises that work larger muscle groups and support joint function.

By targeting larger muscle groups, you can effectively build muscle while also improving overall strength and mobility.

Incorporating exercises that engage multiple muscle groups simultaneously can also lead to improved coordination and functional fitness.


Consume enough protein.

Protein is essential for muscle repair and growth. After exercising, your muscles experience micro-tears that require protein for recovery.

It is recommended to consume 1.6 to 2.2 grams of protein per kilogram of body weight every day to maximize muscle growth.

Meeting your protein needs through a balanced diet or supplements can support muscle growth, especially as you age and naturally experience muscle loss.