Maintaining Muscle Mass Guide

Maintaining Muscle Mass Guide

As we age, our bodies go through a lot of changes. One of the most significant changes is the loss of muscle mass. According to the American Council on Exercise, after the age of 30, adults can lose up to 5% of their muscle mass each decade. This loss of muscle mass, also known as sarcopenia, can lead to weakness, frailty, and an increased risk of falls and fractures. It can also make it harder to perform everyday activities and decrease the overall quality of life. Therefore, maintaining muscle mass is crucial for healthy aging. In this blog, we will discuss the importance of maintaining muscle mass as you age and some tips on how to build and maintain muscle.


Working out


Why is Maintaining Muscle Mass Important as You Age?

Maintaining muscle mass is essential for several reasons. Firstly, it helps to maintain balance and mobility, which is essential for preventing falls and injuries. Secondly, it helps to maintain a healthy weight and body composition, which can reduce the risk of obesity-related diseases such as diabetes and heart disease. Thirdly, it can improve overall physical performance and increase independence in activities of daily living. Finally, it can enhance mental health and well-being by improving self-esteem, confidence, and mood.


Older person working out


Tips for Building and Maintaining Muscle

Resistance Training or Weight Training: Training your muscles using resistance or weight is essential to building and maintaining muscle mass. It involves using weights, resistance bands, or bodyweight exercises to challenge the muscles. Resistance training should be done 2-3 times per week, with at least 48 hours between sessions to allow for muscle recovery. Examples of resistance exercises include squats, lunges, push-ups, and bicep curls.                                                                                                         Working out 
    Protein Intake: Protein is crucial for muscle building and repair. It is recommended that adults consume 0.8 grams of protein per kilogram of body weight per day. However, older adults may need more protein to maintain muscle mass. Foods high in protein include chicken, fish, eggs, beans, and lentils.                                                                                                     

      Protein Intake


      Hydration: Staying hydrated is crucial for muscle health. Dehydration can lead to muscle cramps and decreased muscle function. Aim to drink at least 8-10 glasses of water per day.   


      Staying hydrated


      Sleep: Sleep is essential for muscle recovery and growth. Aim for 7-9 hours of sleep per night.             




      Active Lifestyle: An active lifestyle can help to maintain muscle mass. Walking, swimming, and yoga can help improve overall fitness and maintain muscle mass.


      Active lifestyle


      Consistency: Consistency is key to building and maintaining muscle mass. Aim to include resistance training and other muscle-building activities into your routine regularly.




        Maintaining muscle mass can be difficult, but it doesn't have to be...

        Maintaining muscle mass is crucial for healthy aging. Resistance training, protein intake, hydration, sleep, an active lifestyle, and consistency are essential components of building and maintaining muscle mass. By incorporating these tips into your routine, you can help to maintain muscle mass and improve overall physical and mental health.

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        Happy and Healthy person