As men age, they naturally begin to lose muscle mass. Most people experience a 3–5% loss of muscle mass per decade after the age of 30. Unfortunately, as muscle mass decreases, the risk of bone fractures and weakness increases as well.
In this article, we share practical tips on how to build and maintain muscle after the age of 50 healthily and sustainably.
How to Build Muscle After 50
1. Consume Enough Protein
When you eat protein, your body breaks it down and delivers it to your muscles. Muscles are composed of approximately 25% protein and 75% water, glycogen, and other carbohydrates.
To maintain and build muscle mass, a person needs around 1.5–3 grams of protein per kilogram of body weight. Protein supplements can be used to help meet daily protein requirements, especially if it is difficult to get enough protein from food alone.
2. Get Enough Deep, Quality Sleep
Studies show that lack of sleep reduces the amount of growth hormone produced by the body. Getting sufficient deep sleep is one of the most effective long-term strategies for boosting growth hormone production.
If you struggle with sleep, you may consider sleep-support products available from Dr. Nutrition.
3. Train Regularly at the Gym
It is important to train the entire body to avoid muscle imbalances and to develop all major muscle groups. A well-rounded training program should include the following exercises:
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Squats: One of the best exercises for full-body strength, targeting the legs and glutes.
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Bench Press: Known as the king of upper-body exercises, it targets the chest and triceps. Can be performed with barbells or dumbbells.
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Deadlifts: A hip-dominant exercise that strengthens most of the body, especially the back and hamstrings.
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Drop Sets: High-repetition sets performed slowly to increase muscle pump and blood flow.
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Dumbbell resistance exercises: 12–15 repetitions focusing on arm strength, with gradual weight increases.
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Cardio and HIIT training: Such as running, cycling, bodyweight squats, and jump exercises to support overall fitness and fat loss.
4. Use Dietary Supplements Alongside a Nutrition Plan
With proper nutrition and regular training, dietary supplements such as protein and amino acids can significantly support muscle growth and recovery after the age of 50.
Best Supplements for Building Muscle After 50
Laperva Iso Triple Zero
One of the most advanced and effective protein supplements for muscle growth. Ideal for low-carb diets, made from high-quality whey protein that is easy to digest and absorb.
Key Benefits:
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93.5% protein per 100 g
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18 g glutamine per 100 g
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22 g BCAAs per 100 g
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Free from soy, gluten, lactose, cholesterol, sugar, carbohydrates, and fats
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Available in multiple great flavors
Bodybuilder Whey Protein
Combines fast-absorbing whey isolate with slower-digesting whey concentrate to maximize muscle-building benefits.
Key Benefits:
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25 g whey protein per serving
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19 g BCAAs per 100 g to enhance protein synthesis and muscle growth
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15 g glutamine per 100 g to support recovery and reduce muscle soreness
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Contains 5 digestive enzymes to prevent bloating and gas
Laperva Triple BCAA
A complete blend of essential amino acids designed to increase endurance, extend workout duration, and reduce muscle fatigue.
Key Benefits:
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Zero fat, zero carbohydrates, zero sugar
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7.5 g BCAAs per serving
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Enriched with citrulline to improve muscle pump
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Contains beta-alanine for sustained energy and glutamine for muscle recovery
Laperva Muscle Testo
An advanced formula designed to support muscle mass, stimulate testosterone and growth hormone levels, improve fertility, and enhance strength and recovery—especially when combined with proper training.
Key Benefits:
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3500 mg HMB
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1000 mg D-Aspartic Acid + 490 mg ZMA
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Rich in electrolytes for hydration
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Reduces workout fatigue and speeds up muscle recovery
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Supports breathing and performance during training
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Free from carbohydrates, fats, soy, gluten, lactose, sugar, artificial colors, and flavors
