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Building Muscles As You Age: How To Start, Health Benefits

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Accessibility StatementZOE App & Gut Health TestNewDaily30+MenoScaleOur scienceLibraryFAQsWatch the documentaryZOE App & Gut Health TestNewDaily30+MenoScaleOur scienceLibraryFAQsWatch the documentaryNutritionGut HealthCOVIDHealthy LivingLife StagesHealth ConditionsPodcastsHealthy LivingPhysical ActivityWritten byPaul JonesReviewed byInês Teixeira-Dias, MScaround 3–8%focuses onone of the best waysosteoporosis and weaker bonesfalls and fracturestype 2 diabetesmake it hardera large-scale research projectanabolic resistance3–8%4–6 poundsDownloadbefore startingat least twice a weekreduce your risk of injuriesone studysquatsoverhead shoulder pressbent over rowslungesbicep curlspush-upscruncheship hingeschest pressescurtsey squatstricep dipscalf raisesfront shoulder raisesleg raisesTry Daily30recommended dietary allowance1.2 to 1.6 g1.2 to 2 g of proteinlegumes, like beans, lentils, or chickpeasdairy productseggsnuts and seedsZOE Science & Nutrition podcast on protein and exercise30 a weekthe ZOE at-home testBecome a ZOE Member to see what ZOE can do for you.increase muscle massStudies suggestimportant for older adultshttps://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-losshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491229/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6391653/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6794984/https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-agehttps://academic.oup.com/biomedgerontology/article/68/6/631/873862https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/https://pubmed.ncbi.nlm.nih.gov/34125411/https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelineshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849483/https://www.e-jer.org/journal/view.php?number=2013600917https://www.thelancet.com/article/S0140-6736(19)31138-9/fulltexthttps://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12411https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431367/https://www.tandfonline.com/doi/full/10.2147/DMSO.S186600https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/https://pubs.nmsu.edu/_i/I111/https://www.mdpi.com/2039-7283/11/3/69November 10, 2025Which vegetables contain the most protein?We often overlook vegetables when we think about protein. Learn about 10 nutrient-dense vegetables that can bo...July 24, 2025What to eat after exercise, according to a nutritionistIn this feature, we hear from one of ZOE’s senior nutrition coaches. He outlines which foods are good to eat a...November 10, 2025How to improve your energy levels through dietLooking for foods to boost your energy? It’s not as straightforward as you might think, as different foods aff...About usCareersTerms of Service (Membership)Terms of Service (Daily30+)Privacy policyCookie policyCookie preferencesHelpAccessibilityBlogResearch updates

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