The benefits of getting and staying jacked as you age go beyond reducing your risk of falls. More muscle also means better organ function throughout the body.<\/p>\n
\u201cSkeletal muscle is an endocrine organ that secretes signaling molecules communicating with your brain, liver and immune system,\u201d explains Jordan Weiss<\/a>, an assistant professor in the Division of Precision Medicine and Optimal Aging Institute at NYU Grossman School of Medicine. \u201cWhen it declines, that signaling degrades system-wide.\u201d<\/p>\n That\u2019s why maintaining your strength as you enter your 30s isn\u2019t enough; the smarter strategy is to actively build it, creating a reserve for the years when decline\u00a0becomes harder to\u00a0avoid. Or as Weiss puts it: \u201cThink of muscle mass as your longevity reserve tank. The more you build going into older age, the more you can afford to lose before hitting the threshold of real functional impairment.\u201d\u00a0<\/p>\n The prospect of entering your 60s in better shape than your 20s might seem as absurd as a \u201990s sitcom plot. But your long-term health is at stake here, so it\u2019s a goal you should take seriously sooner rather than later. <\/p>\n How to Build Strength With Age<\/p>\n One potential problem? Most workouts are marketed to the young and hot. This gap in the fitness industry inspired Kris Herbert<\/a> to open The Gym Venice<\/a>, a strength-training center for people 40 and up. \u201cAfter 40, the conversation shifts,\u201d the strength and longevity coach points out. \u201cMuscle mass becomes something you have to protect. The problem is most people were never taught how to do it properly.\u201d<\/p>\n The biggest difference Herbert has seen between training people in their 20s and 40s is that younger people train with more urgency and intensity. With older people, it\u2019s a longer game that requires more recovery. \u201cA lot of the fitness industry still promotes intensity, variety and fatigue as the goal,\u201d he explains, which can be effective when you\u2019re younger. \u201cAfter 40, it usually leads to stalled progress, nagging injuries or both.\u201d\u00a0<\/p>\n Instead of focusing disproportionately on cardio or other high-intensity workouts, Herbert recommends a more structured routine that prioritizes strength training \u2014 specifically, foundational movements like squats and hip hinges, as well as pull and carry exercises.\u00a0<\/p>\n \u201cStrength does not come from randomness. It comes from consistency and progression over time,\u201d Herbert says. \u201cAfter 40, the people who see the best results are not the ones working the hardest, they are the ones training the smartest.\u201d<\/p>\n Weiss agrees that the key is training smarter, not harder. Outside of that, he says, \u201cThe fundamentals don\u2019t really change much with age.\u201d Progressive overload, compound movements and adequate protein are all best practices. While effort alone can make all the difference in the gym when you\u2019re younger, recovery can make or break your progress as you become older. \u201cA 25-year-old recovers from a heavy leg session in 48 hours. A 60-year-old may need 72 to 96,\u201d Weiss explains.\u00a0\u00a0<\/p>\n Since older muscle can become less responsive to protein over time, upping protein intake also helps support late-life gains. \u201cMany longevity-focused physicians now recommend 1.6 to 2 grams [of protein] per kilogram [of body weight] for active older adults, roughly double the federal guideline,\u201d Weiss says. Likewise, sleep is \u201cnonnegotiable\u201d because sleep quality and duration significantly influence growth hormone and testosterone. \u201cTraining hard on six hours of sleep is like watering a plant and leaving it in the dark.\u201d<\/p>\n \t\t\t\t\t\t\t\t\t\t\t How to Test Strength With Age\u00a0\u00a0<\/p>\n If you\u2019re looking for an age-appropriate feat of strength<\/a> to try, you\u2019ve got options. For instance, being able to go from a seated position on the floor to standing without using your hands, known as the sit-to-stand test<\/a>, can be used as an indicator of strength, balance and potential longevity. Standing on one leg<\/a> can serve as a similar indicator.\u00a0<\/p>\n \u201cThese tests are elegant because they\u2019re so simple and remarkably predictive,\u201d Weiss says, noting that grip strength<\/a> is another one of the best indicators of longevity because it shows how muscular you are. One large study<\/a> across 17 countries found that grip strength was a stronger predictor of death caused by cardiovascular diseases than systolic blood pressure.\u00a0<\/p>\n \u201cIt\u2019s a reliable proxy for total lean muscle mass, neuromuscular integrity and overall physical reserve,\u201d Weiss explains. While these tests are not substitutes for seeing a doctor regularly as you age, they do give people something small and actionable to practice at home. Depending on your family setup, Weiss recommends gently encouraging your aging parents and in-laws to take part in these tests. \u201cThey correlate directly with fall risk, hospitalization and whether you\u2019ll be living independently at 80.\u201d<\/p>\n It\u2019s Never Too Late<\/p>\n Whether you\u2019re trying to build up strength in your 30s and 40s, or getting a later start, Herbert and Weiss agree it\u2019s never too late to get off the couch and into shape. Research<\/a> on adults in their 70s and 80s shows we have a surprising capacity for getting jacked at the buzzer. Some studies<\/a> even prove that people can build muscle as late as their 90s. Of course, that doesn\u2019t mean you should punt on training right now. \u201cBuild the reserve now,\u201d says Weiss. \u201cYou\u2019ll need it later.\u201d<\/p>\n In the end, the stereotype that old people are supposed to be small and frail doesn\u2019t come out of nowhere, and you can\u2019t blame pop culture alone. Rather, it comes from outdated ideas that even experts held until they learned more about the science of nutrition, exercise and aging. Yes, these stereotypes persist \u2014 and they have consequences.<\/p>\n \u201cThe jolly, round grandparent is partly a cultural softening of a very real and very common pathology. The frail-thin image is more insidious,\u201d Weiss explains. When frailty is treated as an inevitable part of aging, older people may be less likely to prioritize maintaining muscle and strength. They might simply seem \u201cthin,\u201d but in reality they\u2019re losing muscle while accumulating visceral fat \u2014 a combination that carries serious health risks. And the consequences of these beliefs aren\u2019t purely physical; research<\/a> out of Yale has found that negative views of aging are associated with shorter lifespans, slower recovery from illness and worse cognitive outcomes.<\/p>\n \u201cThe stereotype becomes self-fulfilling,\u201d Weiss says. One of the best ways to resist that is with literal resistance training. More gains, less pain \u2014 in your 30s, 40s and beyond.<\/p>\n \t\t\t\t \t\t\t\tLauren Vinopal \t\t\t\t\t\t\tMore Like This<\/p>\n
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\n\t\t\t\tLauren Vinopal is a writer based in Chicago. She specializes in reporting expert-driven fitness, nutrition and mental health content, as well as the intersection between wellness and culture. Her work has been featured in Fatherly<\/a>,\u00a0Mel Magazine<\/a>,\u00a0Slate<\/a>,\u00a0Vice<\/a>,\u00a0Men\u2019s Health<\/a>,\u00a0Men\u2019s Journal<\/a>,\u00a0GQ<\/a>,\u00a0Psychology Today<\/a>, and more.
\n\t\t\t\tMore from Lauren Vinopal \u00bb<\/a><\/p>\n