Julia Kamins

The aging process is associated with gradual and progressive loss of muscle mass along with

lowered strength and physical endurance. This condition, sarcopenia, has been widely observed

with aging in sedentary adults. Regular aerobic and resistance exercise programs have been shown

to counteract most aspects of sarcopenia. In addition, good nutrition, especially adequate protein

and energy intake, can help limit and treat age-related declines in muscle mass, strength, and

functional abilities. Protein nutrition in combination with exercise is considered optimal for

maintaining muscle function.

Low to moderate-intensity strength training with a protein-rich diet forms the basis for building muscles for those over the age of 70. There are many age-related considerations, such as degeneration of muscles, nerves, joints, and bones, which may limit the intensity of exercises from person to person.

It is a myth that you cannot build muscle mass after the age of 70. All people over the age of 70 should add resistance training into their routine and focus on a well-balanced diet to maintain muscle tone and gain muscle mass.

generally, significant change, and feeling of improvement takes about 3 months