A few years ago, I was teaching a workshop in Mexico. As the conversation unfolded, a common theme kept coming up… They were starting to notice a difference in how they moved in everyday life.

Carrying luggage felt heavier.
Climbing stairs took more effort.
Their workouts didn’t seem to deliver the same results.

One woman summed it up perfectly: “It’s not that I’ve stopped exercising. It’s that my body’s not responding the way it used to.”

I reminded them of what’s really happening underneath the surface…. 

After age 30, we start losing muscle… about 3–8% every decade. After 50, that rate can double. It’s subtle at first… until one day, it’s not. You notice it in your balance, your posture, your energy. But here’s the truth most people don’t realize:

You can rebuild it.

Muscles respond at any age. They’re waiting for a signal that says, “It’s time to get strong again!”

That’s where resistance training comes in. When you strength train, everything changes. Your energy returns. Your posture improves. You walk taller, feel steadier, and move through your day with more ease. 

Strong is the secret to staying young! Click through to see the 4 basic principles to build muscle as you age. 

4 Basic Principles to Build Muscle

1. Lift to challenge yourself.

Forget “light toning.” Your muscles need to be challenged to change. That means those last few reps should feel tough… the ones where you’re thinking, “Can I do one more?” That’s where the magic happens.

Even 20–30 minutes, two or three times a week, can spark change to rebuild the muscle you’ve been missing.. It’s not about perfection—it’s about progress.

2. Eat to rebuild.

Muscle is made in the kitchen as much as in the gym. As you age, your body becomes less efficient at using protein, so you actually need more of it. Aim to include high-quality protein at every meal—eggs, fish, chicken, beans, tofu, or Greek yogurt.

Don’t fear carbs. Complex carbs like quinoa, oats, and fruit give you the energy to power through your workouts and recover faster.

3. Rest to grow.

Muscles don’t grow while you lift… they grow while you rest. That means getting enough sleep, hydrating, and mixing in recovery days with walking, yoga, or stretching. Your body will thank you with more energy and better results.

4. Stay consistent.

You might not see big changes overnight, but you will feel them. Stronger today than yesterday… that’s the goal. Every time you pick up a weight, you’re building confidence, stability, and independence for decades to come.