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  • Writer's pictureSteve Feller

Muscle Mass After Fifty

Elderly male exercising

As we age, maintaining good health becomes increasingly vital, and one key aspect often overlooked is preserving muscle mass. I am a true believer in maintaining muscle mass after fifty, I can really feel the difference in my energy, diabetes and overall health when I slack on working out.  I have compiled some of the most compelling reasons why I think retaining muscle mass over the age of fifty is crucial for a healthier and more vibrant life.

Keeping our metabolism going as we age is harder to do and maintaining good muscle mass aids in maintaining our metabolism.  Muscle tissue burns more calories at rest than fat tissue. When we burn more calories, it makes it easier to manage weight and prevent unwanted weight gain.

Strong muscles contribute to better mobility and balance, reducing the risk of falls and fractures. This, in turn, supports overall functional independence and an active lifestyle. As we age, we don’t want to lose our physical independence and staying physically fit is the key to an active lifestyle.

Muscle strength is closely tied to bone health. Engaging in resistance training not only strengthens muscles but also enhances bone density, reducing the risk of osteoporosis and fractures. Another benefit to aid in our physical independence.

Maintaining muscle mass helps regulate blood sugar levels and improves insulin sensitivity, lowering the risk of type 2 diabetes. If you have diabetes it helps to keep your blood sugars lower, this helps me in conjunction with my keto lifestyle. It also positively influences lipid profiles, contributing to better cardiovascular health.

Strong muscles provide better support to joints, alleviating stress on them. This can be particularly beneficial for those dealing with conditions like arthritis, making daily activities more manageable.

Regular exercise, including resistance training for muscle maintenance, has been linked to cognitive benefits. It may help protect against age-related cognitive decline and enhance overall brain function. I have really liked adding yoga to my weekly routine, it can help with our overall flexibility and helps me clear my head.

Preserving muscle mass contributes to a better quality of life. It allows individuals to engage in activities they enjoy, promotes a sense of well-being, and can enhance overall longevity, clears our mind and helps us to build confidence.


Resistance training has been shown to positively influence hormonal balance, including increasing levels of growth hormone and testosterone. This can have various health benefits, including improved mood and vitality.


I want to say in closing that I whole heartedly believe in strength training and maintaining good muscle mass and tone. Prioritizing muscle retention after the age of fifty is not just about appearance but about safeguarding overall health and well-being. Incorporating resistance training, proper nutrition, and a holistic approach to fitness can significantly contribute to a healthier, more active, and fulfilling life as we age.

Until next time, keep up the healthy lifestyle and your body will love you for it.

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