How to preserve muscle mass after 60: strength training and protein

Our fitness coach · September 27, 2026

An older person exercising with dumbbells — preserving muscle mass

After 60, muscle mass is lost faster if you do nothing about it. Here is what training and nutrition help you stay strong and mobile for longer.

Sarcopenia — age-related loss of muscle mass and strength — starts earlier than most people think and speeds up after 60. The good news: this process can be slowed with training and nutrition.

Why this matters beyond appearance

Muscle strength is directly linked to independence in older age — the ability to climb stairs, get up from a chair, and keep your balance. Weak muscles raise the risk of falls.

What kind of training works

Strength exercises 2-3 times a week — bodyweight, resistance bands or dumbbells.
Balance exercises — reduce the risk of falls.
Gradually increasing the load rather than sudden intense workouts if you're not used to them.

The role of protein in your diet

Muscles need protein at every meal to recover and grow, not just after a workout. More on amounts and sources in "Protein in your diet".

For strength training after 40, see "Strength training after 40", and for bone health, "Bone health after 50". Many people support recovery after exercise with X39 and X49.

Questions and answers

At what age does noticeable muscle loss start?

The process begins as early as your 30s-40s and speeds up after 60 — this is called sarcopenia.

Can you build muscle after 60?

Yes, regular strength training is effective at any age, though the pace of muscle growth slows with age.

How much protein should you eat after 60?

Many experts recommend more protein per kilogram of body weight for older adults than for middle age — the exact amount is best discussed with a doctor or dietitian.