3 Proven Ways To Build & Increase Muscle Strength With Age

Building muscle and maintaining strength becomes increasingly challenging as we age. Even more concerning is that with every passing decade, we naturally lose muscle mass. Dr Jeff Peng shares three critically important strategies that everyone should consider to maintain and even improve muscle mass and strength as we age.

► Things my patients have found helpful:
I get a lot of questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. If you have questions, please discuss with your healthcare provider. I have personally tried a number of the products below, but not all. I have included some based on positive feedback from my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.

*Supplements*
The following are Thorne supplements which are NSF certified. NSF certifies that what’s on the label is in the bottle. They also do toxicology review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.

*Soft Tissue & Rehab*

*Braces & Supports*

*Other Resources*

► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[jimmyparsons]

Well done video ... been doing exactly what you are talking about for about 2 months now and the results are amazing. I feel like I'm in my thirties again and by the way I'm 74 years old. Thank you

[kathym]

Muscles are gold. This is such a great video with your many suggestions. However there is a dietary step-up from here whereby the person cuts the carbs, cuts the seed oils, cuts the processed food, and balances their Omega 6 and Omega 3 oils, and takes enough vitamin and mineral supplements to make up for what is not in modern food. Now they are ready to exercise!

[peterz]

Am 70 yo but have been walking 5 to 6 miles a day for last 15 years. I don't stroll, but walk at a good pace mixing in a little speed walking, I also do an exercise routine with and without light dumbbells about 15 minutes a day. My legs and arms are firm, no flab and not skinny. I do not eat high protein, but mostly whole foods, mostly plants, no meat but beans and nuts. Studies show that muscle preservation is mostly due to physical activity and not elevated protein. If you are concerned get a scale which measures your lean mass and fat mass as BMI is a sloppy measure. If your muscle mass starts to drop despite exercise then slowly increase protein by diet. If you do not have sarcopenia stay away from protein supplements - stick with healthy foods wherever you can. Physical activity through the day is a must. But so is a quality diet. We didn't evolve to guzzle protein shakes and life heavy weights.

[CadetRaaj]

Impressive professional presentation ; also well explained for non medicos.

[loripotter]

Very informative thank you so much. I will get started today.

[Laura-dftz]

Thank you good information to share as we age. I have a rotator cuff tear thats painful gonna take PT for it but Dr advised no surgery i can get a cortisone shot to help with PT

[krefcenz]

If an individual who is older already has high IGF one takes whey protein. It is associated with an increase in cancer. So I like your video in general, but I don’t believe that whey protein is an appropriate recommendation for overall health.

[marilynjackson]

What do you think of vibration plates for elderly people?

[steveyu]

Just one reminder that person who has kidney disease may need to be careful about high protein diet.

[louiscornale]

You loose test you're a woman you need to increase testosterone 😮

[oldnatty]

Looks like you could benefit from your own advice doc.