After the age of 30, men naturally start to lose muscle mass, up to 3–8% per decade. But the good news? You can fight it and stay strong well into your 50s, 60s, and beyond! Here’s how: * Strength train regularly – 2–4 times a week. Focus on compound exercises like squats, deadlifts, and pushups. * Prioritize protein – Aim for 1.2–2g of protein per kg of body weight per day. * Get quality sleep – Muscle recovery happens at night. * Manage stress – High cortisol can reduce muscle-building hormones like testosterone. * Stay active daily – Even walking supports muscle and joint health.
View Doctors
