How to Build Muscle At Any Age (7 TIPS!)

“I’m too old to gain muscle.”

Stop lying to yourself. Stop giving yourself an excuse to not work hard and move forward.

Because while our body, needs and goals do change as we get older, and yes it 100% becomes harder to build and retain lean muscle, we can achieve fabulous results and build muscle at any and every age.

And honestly, often the reason we don’t see the results we want as we get older is because we cling to improper dieting and workout practices that we may have “gotten away with” when we were younger.

But at every stage of life, we need to be adjusting our training and fueling. Nothing works forever.

Our body and lifestyle are constantly evolving and so should our diet and training habits to meet us where we are at currently so we can always move forward and be functional strong till our final day on this planet!

That’s why I want to share 7 tips to show you how to build muscle at any age...

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Try this full body mobility routine:

[Natashaz]

I started lifting heavy weights and doing squats, deadlifts, and hip thrusts among other compound exercises 7 years ago to combat menopause. I'm 63 now have 19% BF, weigh 120 lbs. at 5'6" and have never looked better. Thanks to your excellent channel and tips I know I will maintain this body composition for as long as I live.

[DA-bplf]

I’ve been an exercise addict my entire life! Biking, running, lifting weights and watching what I eat! When my older brother told me wait till your 25, then you’ll start feeling old! When I turned 25 I said I still feel pretty good! He said this to me every 10 years and finally shut up when I turned 60 and asked him, when do you start feeling old? He did give me a nice compliment though. He said most people put making money first, so they can buy a life time of junk. I put my health first and had a lifetime of youth!! 😊🤗

[skinfiddler]

Good reminders! I'm 70 and in the last year have lost 40 lbs and about four inches from my waist. Which had much to do with (to the best of my abilities) stopping the consumption of grains, seed oils and simple carbs. My bench ain't close to what is was fifteen years ago, but I am regaining lot of strength and more flexibility with dietary changes, kettlebell work, progressive overload and bicycling.

[JT_]

Don’t wait to start. Male age 70, 200#. Retired from a desk job career, little exercise and muscle atrophy. Started hitting the gym every other day about 4 months ago and taking protein supplements before and after each workout. Already showing significant muscle definition in arms, chest, back, abs, quads and calves, and much greater strength. My doctor told me this week that this is the best that I have ever looked and that my overall countenance was so positive and upbeat.

[carolwegman]

Although I fell in love with weight training in college (1976), I became a serious and devoted gym bum at 66, retirement. I watched my parents’ slow decline to a sedentary life style, and now make the gym my priority. Cannot loose the gym, or my trainer…it’s my “happy place”. Great video, thank you!!

[tatjanamirkovic]

1. Use it or lose is it
2. Stop dieting
3. Do moves that challenge you
4. Increase protein portions per meal
5. Do mobility work
6. Be strategic in meal timing
7. Stay active on your days off

[brucehilger]

I'm 81 y/o and have been physically active. I work out at gym 5 days, I hike and mountain bike once or twice. I started jump rope 5 months ago and enjoy the challenge. I retired 11 years ago and am exploring a whole new world. I have followed RDS and agree with this, her tutorial. As an individual I must follow my own experience and strengths. This all makes the physical and mental decline slower and helps replace what I can't do with something new.

[b-dogswings]

Vanity is the biggest driver in my training life. I don’t want to look shabby and I don’t want to be reliant on anyone. And l love being a strong old man!

[dianakurland]

Best video I have EVER seen. I’m 73 and 8 weeks into my fitness journey; 4x/week at the gym and 1/x week with a trainer.

[mandycat]

Come on, folks. I'm a little old lady of 77 and I haven't given up yet. If I can totter out the door or pick up my resistance bands or climb up on my mini-trampoline, YOU have no excuse. (Although I come up with my own excuses from time to time. Do as I say, not as I do.)

[rebantyler]

I found your channel about a year ago, I’m 70 now and when Covid hit, the covid weight excuses started and I thought I’m not going to let that happen I started a low carb and you tube workout with weights and then on the floor exercises planks sit ups etc couldn’t do a push up started with wall push ups then modified. I started Monday Wednesday and Friday. I’m down 63 pounds since March 2020. So glad I found your channel. I’m also a breast cancer survivor almost 18 year’s now

[heatherharmon]

I’m 50 and started gaining weight in my 40’s. I wasn’t exercising like I had my entire adult life. Went back to walking and weight lifting a couple of years ago with a “lazy break”for a few months this past year. A few weeks ago I slowly returned to my routine and my body has been amazingly quick to go back to building muscle. My joints aren’t hurting and I feel much younger!

[karencolangelo]

Your videos are the best. Easy & simple to understand. I'm 60 & feel really strong. Dealing with a bedbound parent, who was always active. I see the importance of "keep moving". My motivation these days is with this parent. Do it for Dad is my go to when I just don't want to do it. Thank you for this video especially. Move a muscle & change a thought

[JNYC]

44 & I realized I had to change my food intake and strength train alot more if I was to see change. It has worked 💪🏽

[lydiamlopez]

I wish you were my personal trainer! I just turned 60 and have fallen into a rut. I need motivation to start exercising again. I'm so happy I have your videos to give me encouragement!!♡

[mariacarrillo]

Grateful! That is how I feel when I show up to the gym. Grateful because I am welcoming menopause in my terms 😊 staying fit and strong at 52! My journey to change was to commit… I needed to commit to being consistent with weight training, eating balanced meals and no alcohol. Trust me, it has not been easy because I used to drink wine without seeing an impact in training. Not the same anymore. So again, being grateful to have minimal menopause symptoms while gaining muscle, made me commit to change.

[thetackroomtx]

Thank you for the great content! I just turned 64 and today was first day back in a gym in 30 yrs. I’m ready to get my game on. This was so encouraging and also reading all the comments from others in my age group who are just getting started. Thank you for addressing the protein issue as I was concerned about looking too much weight. I plan to eat before and after.

[evaolah]

You absolutely write every single word!
I’m over 70 and must walking every day!!!10000 steps, riding bike 🚴🏻 30 min, , and feeling young ❤❤

[doradelellis]

59 years old, 124 pounds, 5 feet tall, 36% body fat (!). I started working with a trainer, they gave me a hyper protein diet. After 2 months, I feel stronger, lost 2 inches on my waist, but only lost 1 pound and my body fat % has not budged. I bought one of those scales that gives you a list of stats. Almost all stats are good, or on the low end of the good range. I must not be eating enough protein. I think I have a protein deficiency caused from lack of protein when I was 100% vegetarian. Some of my health issues developed from the vegetarian stage are starting to reverse, i.e., foot pain/tightness, loss of skin elasticity, and hair loss. It is encouraging to see so many comments from people over 50 although I am a bit discouraged at this point. How long should it take for my body fat % to decrease?

[swdw]

"Use it or lose it". One of the issues causing this is the idea of what constitutes "being active" as people get older. Most people gradually notch down their standard of what constitutes activity as they age. At 63, I teach karate, work out, and still love hiking in the mountains. Amazing how many people my age and younger think I should "slow down". My teacher is in his early 80's and makes 40 year olds look weak and slow. I've had students in their 20's try to do my fingertip pushups and can't. People need to change their mindset, get moving, get active, and never stop.