How to rebuild muscle after 60: A safe, step-by-step plan

In this article:

• Muscle decline after 60
• Medications and muscle loss
• Build a strength training routine
• Eat enough protein
• Recovery and safety
• FAQs
• Bottom line

In this article

• Muscle decline after 60
• Medications and muscle loss
• Build a strength training routine
• Eat enough protein
• Recovery and safety
• FAQs
• Bottom line

If you’re strength training but not seeing the muscle growth you once did, age may be only part of the story. After 60, your body becomes less responsive to the protein and exercise that help build muscle, while changes in activity levels and hormones can accelerate age-related muscle loss. The good news? You can still rebuild muscle and strength in your golden years. The key is being more intentional about resistance training, protein, recovery, and other factors (such as medications you take) that can affect your progress.

Some commonly prescribed drugs, including statins, beta blockers, and corticosteroids, can contribute to muscle aches, weakness, fatigue, or muscle loss. GLP-1 medications can also raise questions about preserving muscle during rapid weight loss. Here’s what experts want you to know about rebuilding muscle safely, and how to make sure your medications aren’t quietly working against your goals.

Why muscle decline speeds up after 60 (and why it’s reversible)

Starting around age 30, the human body loses about 3–5% of its muscle mass with each coming decade. However, this gradual, age-related muscle loss, known as sarcopenia, speeds up after age 60. “The good news is that muscle loss isn’t necessarily something you just have to accept,” Reshma Kapadia Patel, Pharm.D., founder of WiseMedRx says. “Strength training and adequate protein can help older adults maintain and even rebuild muscle and strength.”

When trying to rebuild muscle after age 60, it’s important to have realistic expectations. Building muscle generally takes more time and effort as you get older because your muscles don’t respond to protein and exercise as efficiently as they did when you were younger. In other words, the same workout or amount of protein that helped you build muscle at 30 may not have the same effect at 60, says Stephanie Redmond, Pharm.D., a pharmacist who specializes in diabetes care and management. Changes in activity levels and hormones can also contribute to muscle loss and declining strength. That’s why experts recommend being consistent with progressive strength training paired with higher protein intake to help preserve and rebuild muscle.

Could your medications be working against you?

If you’re struggling to maintain or rebuild muscle as you age, your medications may be part of the reason. “Some medications can contribute to fatigue, weakness, or changes in muscle mass, and many patients don’t realize their medication could be part of the picture,” Dr. Patel notes.

Several prescriptions that are commonly taken by older adults could cause muscle decline due to the fatigue they cause or the way they break down muscle tissue over time. While it’s an important conversation to have with your provider, it is definitely not a reason to abruptly stop your medication. Be sure to discuss the risks and benefits before discontinuing any prescription.

Statins and muscle pain

Some people develop muscle aches, weakness, or fatigue while taking statins. However, this side effect is fairly rare.“Most people tolerate statins well, and I would never recommend stopping one on your own because they can be very important for reducing cardiovascular risk,” says Dr. Patel. “But if someone develops new muscle symptoms after starting or increasing a statin, it’s worth talking with their healthcare provider.”

Dr. Redmond suggests “adding a CoQ10 supplement to your regimen, as statins can deplete CoQ10 in the body.” She recommends 200–300 milligrams daily to help with muscle symptoms.

Beta blockers and exhaustion

Dr. Redmond explains that beta blockers used to manage blood pressure can be a sneaky cause of muscle decline, pointing out that these medications slow your heart rate which may make exercise more difficult and exhaust you more quickly. If you’ve noticed changes in your exercise ability after starting this type of prescription, consult with a healthcare provider to tailor your routine.

Corticosteroids and muscle wasting

Certain corticosteroids, such as prednisone or dexamethasone, can cause muscle wasting as one of the side effects. “Corticosteroids, particularly when used for longer periods, are another medication class I think about because they can contribute to muscle weakness and muscle loss,” Dr. Patel explains. “The longer someone takes them and the higher the dose, the more important it becomes to regularly reassess whether they still need them.”

The good news is that corticosteroid-related muscle loss can be reversed by stopping the medication or lowering the dose, but that should only be done under medical guidance.

GLP-1 medications and lean mass loss

GLP-1 medications don’t necessarily cause muscle loss on their own, but rapid weight loss (whether from a GLP-1, surgery, or dieting) can lead to loss of muscle along with body fat. This can be especially important for people older than 60, who may already have less muscle mass. “Someone taking a GLP-1 should think beyond the number on the scale and make sure they’re getting adequate protein and doing resistance or strength training [to preserve muscle as they lose weight],” Dr. Patel says. Talk with your healthcare provider about whether the benefits of the medication outweigh the potential risks for you.

Build a strength training routine that works after 60

After 60, it’s important to create a fitness routine that is not only effective, but that won’t cause injury or pain. It’s also crucial to consider your starting fitness level before incorporating a new routine featuring weight training that may be too much too soon. “If someone hasn’t been exercising, they should not walk into a gym and start lifting heavy weights,” Dr. Patel advises. “Start with exercises that work the major muscle groups and focus on learning good form. Body-weight exercises [such as push-ups or squats], resistance bands, light weights, and machines can all be good starting points.”

Additionally, it’s important to keep expectations and goals realistic and safe. “I also encourage older adults to build slowly and consistently,” Dr. Patel says. That may mean starting with just a few repetitions and adding gradually as you get stronger.

“Strength training two to three times a week can be a good goal for many people, but someone with significant health conditions, balance problems, or who has been inactive should talk with their healthcare provider or physical therapist about how to start safely,” Dr. Patel adds.

Eat enough protein and consider creatine

Exercise alone isn’t enough to build or rebuild muscle. Getting enough protein is also important, especially as you age. Older adults may need about 1.0–1.2 grams of protein per kilogram of body weight daily, with higher amounts sometimes needed for regular exercise or muscle rebuilding, says Dr. Patel. Affordable options include:

• Lentils
• Beans
• Tofu
• Chicken
• Canned fish
• Eggs
• Nuts and seeds
• Greek yogurt
• Edamame
• Protein powder

If you have kidney disease or another condition that affects nutritional recommendations, talk with your healthcare provider or a registered dietitian about your protein needs.

“Creatine is something I think is worth discussing, particularly for older adults who are doing resistance training,” Dr. Patel says. “There is evidence that creatine, when combined with strength training, can help support muscle strength and lean mass.” However, it isn’t appropriate for everyone. Before taking creatine, talk with your healthcare provider, particularly if you have kidney disease, take multiple medications, or have other health conditions.

Recovery, safety, and working with your provider

Giving the body time to recover between exercise sessions is critical for building muscle, especially as you age. “Recovery becomes just as important as the workout itself,” Dr. Patel says. “Your body needs adequate sleep, nutrition [including complex carbohydrates], hydration, and rest to repair and build muscle.”

“I would encourage older adults to have a consistent sleep schedule and give muscle groups time to recover between strength-training sessions,” Dr. Patel says, explaining that rest does not have to mean just sitting on the couch. A recovery day can still include gentle cardio such as a walk, stretching, or any other light physical activity you enjoy. The important aspect of a recovery day is giving the muscle fibers a chance to repair before doing resistance moves again.

However, if people are “consistently exhausted, unusually weak, or having trouble recovering from exercise, I wouldn’t automatically assume it’s just because they’re getting older,” Dr. Patel adds. That’s a cue to a healthcare provider to check medications, nutrition, sleep, and overall health.

Frequently asked questions

Can you really rebuild muscle after 60?

Yes, you can rebuild muscle after 60 by consuming enough protein, following a regular strength training routine, and assessing the medications that could be affecting your progress with a healthcare provider.

How long does it take to rebuild muscle after 60?

Your particular timeline is entirely dependent on diet, exercise, medications, and overall health. You may start noticing changes in four to sixteen weeks.

What’s the best exercise for muscle loss in seniors? 

Resistance training is the best exercise to support rebuilding muscle loss for people of any age, including seniors.

How much protein do I need after 60 to build muscle?

People older than age 60 should often aim to consume 1.0–1.3 grams of protein per kilogram of body weight per day, but check with your healthcare provider to get a recommendation that takes your medical conditions into account.

Is creatine safe for people over 60?

Creatine can be safe for people over 60, but consult with your healthcare provider before trying any new supplements, especially if you have certain health conditions.

Can muscle loss caused by medication be reversed?

Muscle loss caused by most medications can often be reversed by taking a lower dose or stopping the medication completely. You should always consult with your healthcare provider before making any changes to your medications.

Bottom line

Muscle loss after age 60 is by no means inevitable, nor does it need to be permanent. To maintain and rebuild muscle as you get older, it’s critical to communicate fully with your healthcare providers about your medications, general habits, diet, and fitness routine. “For someone over 60, maintaining muscle can help support balance, mobility, independence, and the ability to continue doing the things they enjoy,” says Dr. Patel.  Maintaining the right eating and resistance training habits can go a long way toward keeping the muscle you currently have and even building new muscle.