When it comes to fitness, building muscle mass isn’t just for bodybuilders—it’s for everyone. Whether you’re in your 20s or your 70s, muscle plays a crucial role in your overall health, metabolism, and strength. And the good news? You don’t need complicated bio hacks or expensive supplements to get started. In this post, we’re breaking it down to just two key things that make all the difference in muscle growth: protein intake and strength training.
Why Muscle Mass Matters at Any Age
Many people believe that muscle building is only for those looking to bulk up, but in reality, it’s essential for everyone. Muscle mass helps boost your metabolism, supports overall strength, and even reduces the risk of injury as you age.
“Muscle is the fountain of youth. If you don’t use it, you lose it.” — Dr. Gabrielle Lyon, Functional Medicine Physician
As we get older, we naturally lose muscle mass—a process called sarcopenia. This can lead to a slower metabolism, weakness, and higher injury risk. However, building muscle helps combat this decline, improving mobility, bone density, and energy levels. The best part? It’s never too late to start.
Muscle mass isn’t just about looking good, though. It’s also about feeling good. Muscle helps to increase your metabolism, which means you burn more calories, even while sitting at your desk. Think of it as turning your body into a more efficient fat-burning machine — without even trying. But muscle doesn’t just help with fat burning. It also boosts your energy, strengthens your bones, and improves your overall mobility.
If you’re still on the fence about whether this applies to you, let me assure you: it does. Whether you’re in your 20s, 40s, or even 70s, you can start building muscle at any age, and I’ll show you exactly how.
1. Protein: The Building Block of Muscle Growth
Protein is essential for muscle repair and growth. When you strength train, your muscles experience tiny tears that need protein to rebuild stronger. Without enough protein, your body simply won’t be able to build and maintain muscle efficiently.
How Much Protein Do You Need?
A good rule of thumb is to aim for 20-30 grams of protein per meal, or more if you have higher activity levels. Sources of high-quality protein include:
- Chicken, turkey, fish
- Eggs
- Greek yogurt
- Tofu, tempeh, and plant-based sources like lentils and quinoa
- Lean beef
- Protein shakes or powders for convenience
“The most important factor for muscle growth is consistency with protein intake and training.” — Dr. Layne Norton, PhD in Nutritional Sciences
The Role of Protein Timing
While total daily protein intake is the most crucial factor, spreading protein evenly throughout the day can further enhance muscle protein synthesis. Try to consume protein every 3-4 hours to keep your muscles in a constant state of repair and growth.
Quick Tip:
Make sure you’re getting protein at every meal. Try adding a serving of Greek yogurt to breakfast, lean protein to lunch and dinner, and even a protein shake if needed. Pre- and post-workout protein intake can also be beneficial for optimizing muscle recovery and growth.
2. Strength Training: The Key to Muscle Stimulation
While protein provides the raw materials for muscle growth, strength training is the stimulus that signals your body to build muscle. Without resistance training, even a high-protein diet won’t lead to significant muscle gains.
How Often Should You Strength Train?
Start with three strength training sessions per week. This allows enough recovery time while still providing the muscle stimulation needed to grow. Full-body workouts are best for beginners and should include movements like:
- Squats
- Push-ups
- Lunges
- Rows
- Deadlifts
- Overhead presses
How to Structure Your Workouts
- 3-4 sets of 8-12 reps per exercise
- Use weights that challenge you by the last few reps
- Focus on compound movements that engage multiple muscle groups
If you’re just starting out, bodyweight exercises are a great entry point. Over time, progress to using dumbbells, resistance bands, or gym machines. Incorporating progressive overload—gradually increasing weights or resistance—will help continuously challenge your muscles and promote growth.
The Importance of Recovery
Muscles don’t grow while you’re working out; they grow when you rest. Prioritizing recovery by getting 7-9 hours of sleep per night and managing stress is just as important as training. Adding active recovery days with stretching, walking, or yoga can also support muscle repair.
The Power of Consistency
Now that we’ve covered the two major components of building muscle — protein and strength training — let’s talk about the most important part: consistency.
Building muscle is not about doing crazy workouts every day or chugging down protein shakes. It’s about forming sustainable habits. Aim to focus on your protein intake and strength training on a regular basis. You don’t need to be perfect, but you do need to be consistent.
It may take some time to see visible results, and that’s okay. Progress takes time, and muscle growth is a slow, steady process. But as long as you stay consistent with these two simple strategies, you’ll start seeing results.
Start Your Muscle-Building Journey Today
Building muscle is one of the best things you can do for your health, no matter your age or fitness level. With the right focus on protein and strength training, you can start seeing results in no time. Stay patient, stay consistent, and remember that muscle growth is a journey — not a quick fix.
I want to make this process even easier for you! If you’re unsure about what to cook or where to get started, I’ve got you covered. Send me an email at [email protected], and I’ll send you a week’s worth of high-protein dinner recipes and a shopping list to go along with it. These are simple, delicious meals that will keep you fueled up for your muscle-building journey.
Stay strong, stay consistent, and remember—you’re capable of more than you think. We genuinely love helping people feel their best and stay healthy. Whenever you’re ready, we’d love to chat. Book your free intro here!
