The short answer
Yes. A review of 49 studies with more than 1,300 adults aged 50 and over found that strength training added an average of about 1.1kg of lean body mass. The key is lifting regularly, at least twice a week, getting gradually heavier over time and eating enough protein to recover.
What happens to muscle as we age
Muscle loss with age is gradual and starts earlier than most people think. An NHS guide to sarcopenia puts it at around 250g of muscle a year between the ages of 30 and 60, speeding up to around 15% per decade after 70.
That loss is part of why everyday things like carrying shopping, climbing stairs or getting up off the floor get harder. The good news is that it isn't fixed. Muscle responds to training at any age.
What the research says
A meta-analysis of 49 studies, covering 1,328 adults aged 50 and over, found that strength training increased lean body mass by an average of about 1.1kg.
The UK Chief Medical Officers' guidelines, updated in July 2026, advise every adult to do muscle-strengthening activity on at least two days a week. For people over 65 they add balance and flexibility work.
How to train for it
- Train at least twice a week. Two full-body sessions is enough to make steady progress.
- Use the big movements. Squats, hinges, presses and rows work the most muscle at once.
- Add weight gradually. Small increases over weeks and months are what keep muscle growing.
- Eat enough protein. Around 25g to 30g at each meal is a sensible target. See how much protein you need after 40.
- Sleep and rest. Muscle grows while you recover between sessions.
My own experience
I started at 52 after 30 years behind a desk. By 57 I'd lost 5 stone and built lean muscle. That's my own result and everyone's different, but it's the reason I coach people over 50. See personal training for over 50s.
General information, not medical advice. If you have a health condition, speak to your GP before starting a new exercise programme.
