Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
One of the biggest concerns we hear from members in their 40s, 50s, and beyond is this: “Am I going to lose my strength and muscle as I get older?” It’s a valid question—and the short answer is yes, muscle loss naturally happens with age, but that doesn’t mean you’re powerless against it. With the right approach, you can maintain and even build muscle, stay strong, and feel confident for years to come.
A FitTRAC member in her early 50s reached out after hearing a podcast talk about age-related muscle loss. She’s feeling great with her current routine but wants to make sure she’s doing everything she can to maintain her strength long-term. Here’s what she asked:
“Hey Coach Darren, I heard that we start losing muscle as we age, and it made me think about how important it is to stay strong for the long haul.
I’ve been doing regular workouts at FitTRAC, but I want to be proactive and make sure I’m doing the right things—especially with strength training and nutrition.
What can I do to hold onto my muscle and stay strong as I get older?”
That’s a great question, because age-related muscle loss isn’t inevitable—you just need the right strategies. Here are my top three tips to preserve strength and muscle as you age:
Strength Train Consistently—and With Intention: To maintain and build muscle, strength training is non-negotiable. As we age, we naturally lose muscle mass (a process called sarcopenia), but regular resistance training directly fights against it. The key isn’t just moving weights around—it’s challenging your muscles with intention.
Focus on compound movements like squats, rows, deadlifts, and presses that work multiple muscle groups. Use progressive overload—gradually increasing weight, reps, or intensity—to keep your muscles adapting.
At FitTRAC, our joint-friendly strength classes are designed to help you train smart and effectively, without wearing down your body. Aim for at least 2–3 strength sessions per week to maintain your muscle mass and functional strength.
Don’t Skimp on Protein (You Might Need More Than You Think): Protein is essential for muscle repair and maintenance, and older adults actually need more protein to stimulate muscle growth compared to when they were younger. Without enough protein, even a great workout program can fall flat when it comes to building or maintaining muscle.
Try to eat a high-quality protein source with every meal, aiming for at least 0.7–1 gram of protein per pound of body weight per day, depending on your activity level and goals. Great options include lean meats, fish, eggs, Greek yogurt, and legumes. Spread your intake evenly throughout the day to give your muscles a steady supply of what they need to recover and grow.
Prioritize Recovery, Sleep, and Daily Movement: Muscle isn’t just built in the gym—it’s built during recovery. As we age, our ability to recover can slow down, so it’s even more important to take rest seriously. That means getting 7–8 hours of quality sleep per night, managing stress, and incorporating active recovery days with light movement like walking, stretching, or mobility work.
Also, don’t underestimate the value of staying active outside your workouts. Daily movement like walking, taking the stairs, or yard work keeps your body moving, your joints healthy, and your muscles engaged. Consistent activity is key to staying strong and mobile over time.
Yes, we all age—but that doesn’t mean losing strength is a given. With consistent strength training, smart nutrition, and good recovery habits, you can stay strong, mobile, and independent for decades to come. Don’t let your age define your ability—let your actions do that.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.