We’ve all heard it: “Physical decline is inevitable as we age.” There’s no shortage of articles and discussions about how muscle mass decreases with every decade. We’re often bombarded with statistics that show a certain percentage of muscle loss between the ages of 40 and 50, another drop between 50 and 60, and so on.
On the surface, these stats seem undeniable. They are based on averages, after all—the “typical” person, the “average American.” But here’s the thing: you are not average.
The truth is strength can be built at any age. In fact, we’ve seen countless individuals—many well into their 70s—gain muscle and strength with consistent effort. Research backs this up too. Studies show that older adults can gain both muscle and strength in as little as 12 weeks of resistance training. And if you think you don’t know anyone who defies aging, think again. You probably know someone who seems to defy the “norm”—someone who is active, healthy, and could easily compete in sports well beyond the typical age of athletes.
So, why do these individuals seem so different from the “norm”? The key difference is that the norms don’t act. They don’t plan to improve their strength, or their health, or their quality of life. They don’t read blog posts like this to learn how to get better every day. The “norms” are often caught in the routine of decline, while the strong, active people you see are those who make intentional choices to invest in their health.
Since you’re not the norm (because you’re here, reading and learning how to improve!), let’s dive into some key strategies to help you become part of the strong, actively aging individuals who are seeing real strength gains.
1. Measure It. If You’re Not Assessing, You’re Guessing.
Before you even start on your strength journey, it’s crucial to have a baseline. How are you going to know if you’re improving if you don’t know where you’re starting from?
Start by getting a professional assessment. Find someone who can measure your progress in a few key areas, specifically your muscle mass (or “Lean Body Tissue,” as it’s sometimes called in body scans). This will give you a clear picture of where you stand. And don’t just rely on the scale—muscle weighs more than fat, and as you gain muscle, your body composition may shift even if your weight stays the same. Tracking muscle mass and strength gains over time will give you a true measure of success. Nothing is more motivating than seeing your success.
2. Keep the #1 Thing… The #1 Thing.
If your goal is to gain strength and build lean muscle, you need to stay focused on the right kind of exercise. The key to gaining muscle is consistency in resistance training, not training for a marathon or preparing for dragon boat races.
Your body responds best to consistent, targeted strength training. That means focusing on lifts and exercises that will give you the biggest return on investment. Squats, deadlifts, rows, and presses—these compound movements should form the core of your workout routine. It’s all about focusing on what matters most for strength gains. Don’t let distractions like other fitness goals get in the way. Consistency is the name of the game.
3. Team Up with Others.
One of the biggest factors in long-term success is accountability. If you don’t know where to start or need a personalized program to match your specific needs, hiring a professional can be a game-changer. A personal trainer or coach will ensure you’re using the correct techniques and progressing appropriately.
But don’t stop there. Surround yourself with people who are also on a journey to build strength. Whether that’s through a group fitness class, online community, or with a workout buddy, having like-minded individuals around you creates a support network that will keep you motivated and consistent. The more consistent you are, the stronger you’ll become.
Ready to Build Your Strength?
If you’re serious about your strength goals, we’re here to help. Send us a message, and we’ll offer you a free body scan to get you started on your strength journey. From there, we’ll guide you on the next steps to achieve your goals.
Remember, strength doesn’t have an expiration date. You can absolutely build strength in your 40s, 50s, 60s, and beyond. All it takes is commitment, consistency, and a willingness to push beyond the “norms.”
You are not the average. You are capable of incredible things. Let’s get started!