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Do You Lose Muscle With Age?

It is known that your body begins to lose muscle mass at some point in your 30s. Of course, if you’re naturally inactive, your body is at a higher risk to lose muscle mass and function. However, if you’re active, you still can be potentially at risk. Those who are regularly inactive can lose as much as 3-5% of muscle mass each decade after the age of 30. Below further explains how to prevent muscle loss, and when is the best time to add muscle mass.


The Best Age To Add Mass


It could probably be argued when the best time (age) is to start building muscle mass. Anyone can benefit from cardio or strength training, however, not everyone will be able to build mass as effectively depending on their age. Starting weight training for mass (hypertrophy) is more beneficial at a younger age than older. On the other hand, beginning too young isn’t as beneficial because the body has to be hormonally and structurally developed in order to build muscle.


You can still gain strength and endurance. In fact, weight training might even help prevent injuries from sports and further help with recovery. It is said that any age between years 16-25 is the best time for any kind of hypertrophy training, as this is commonly known as the “peak years,” where the body is at its “prime” stage for faster muscle growth. This may be argued to be true, but if you’re just beginning to lift weights for the first time, you will see results faster than when your body adapts to lifting weights; no matter what age you are. This is known as “beginner’s burst.”



 What’s The Age Limit For Lifting?


Although muscle growth can begin to slow down after you reach your mid-20s, nutrition and training still play a big factor for getting back into shape. It really is never too late. If you’re young, it’s best to take advantage to build muscle mass quicker, but you’ll still benefit and gain size once you stick to a good nutrition and workout plan, no matter what age you are. People who are older may benefit more from supplementation as well, but it is best to get all of your nutrition from whole foods and supplement when absolutely necessary!




No matter how old you are, it’s important to lift correctly. Especially when first starting out. Set aside your ego and focus on your form. Use lighter weights until your form is in check. If you begin to lift a weight that is too heavy without your form being able to support it, then you are putting yourself at risk for injury. Warming up before exercise is also important to prevent injuries!


Take Home Message


Our bodies naturally age. As we get older, our skin loses elasticity, causing wrinkles. Our bones and muscles become weaker. Continuing the balance of exercising and rest throughout our lifetime will help prevent the wear and tear on our bodies to some extent. Practicing proper form over how much weight one can lift will limit the stress on joints and ligaments.


All in all, the right age to start anything is the age that you’re capable to fully commit to a long term training program and stick to it, no matter what your fitness goals are! Of course, it is always best to check with your doctor before starting any fitness programs if you’re new to exercise or have any underlying health issues such as heart conditions or joint issue such as arthritis


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Katie Mclean

Katie Mclean

Writer and expert

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