Muscle After 60: It’s Not Just About Protein

Staying Strong As You Age

Many men believe that muscle loss after 60 is inevitable. While age-related muscle decline (sarcopenia) is real, it is far from unstoppable. The common advice to “eat more protein” only scratches the surface. Building and maintaining muscle in your 60s and beyond requires strategic training, nutrition, recovery, and hormonal support.

Why Muscle Matters After 60

Muscle is not just for looking good in your favourite shirt. It’s vital for:

• Joint protection and injury prevention

• Metabolic health, insulin sensitivity, and fat control

• Confidence, energy, and mobility in daily life

Studies show that men lose approximately 1% of muscle mass per year after age 50, accelerating if they are sedentary. However, research also confirms that men in their 60s and 70s can build significant muscle with the right approach.

Training Routines for Men Over 60

1. Prioritise Strength Training

Aim for 3 sessions per week, focusing on:

• Compound lifts (squats, chest press, rows, deadlifts, leg press)

• Moderate rep ranges (8-12 reps) for hypertrophy and joint safety

• Controlled eccentric phases (slow lowering) to stimulate muscle without excess joint strain

2. Incorporate Mobility Work

Start sessions with dynamic stretches (arm circles, leg swings) and end with static stretches to maintain joint health and flexibility.

3. Rest and Recovery

Your recovery capacity may be reduced compared to your 20s, so ensure:

• At least 48 hours between heavy sessions for the same muscle group

• Quality sleep (7-8 hours minimum) to optimise growth hormone and testosterone release

4. Cardiovascular Conditioning

Include 2-3 brisk walks or low-impact cardio sessions weekly to maintain heart health without interfering with muscle recovery.

Nutrition Beyond Protein

While protein is critical (aim for 1.2-1.6g per kg bodyweight daily), other nutrients and lifestyle factors play major roles:

• Omega-3s (oily fish, flaxseed) reduce inflammation and enhance muscle protein synthesis.

• Vitamin D and Magnesium are crucial for testosterone production and neuromuscular function.

• Adequate calories – cutting too low reduces muscle mass. Maintain a slight surplus or maintenance calories if gaining muscle is the goal.

Hormonal Support and Natural Supplementation

After 60, testosterone and growth hormone levels decline significantly, affecting muscle gain, fat storage, energy, and libido. Here is where targeted supplementation becomes invaluable.

Recommended Products for Men Over 60

Norateen Ageless by LA Muscle
A specialist muscle-building formula designed for men over 50, boosting natural testosterone production and muscle retention without harsh stimulants.

LA Muscle Male Boost
Targets libido, vitality, and hormonal health – enhancing confidence, motivation, and drive during training and in daily life.

Norateen Extreme
For those looking to push training intensity further, Norateen Extreme combines potent natural testosterone boosters to maximise muscle growth potential safely and effectively.

Final Thoughts: It’s Never Too Late

Building muscle after 60 is not just about protein shakes or occasional gym visits. It requires:

✔️ Consistent resistance training
✔️ Joint-friendly mobility work
✔️ Adequate nutrition and recovery
✔️ Hormonal and supplement support

With the right strategy, you can reverse muscle loss, regain confidence, and remain strong, capable, and energised well into your later decades.

Start today with a clear routine and proven supplements like Norateen Ageless, Male Boost, and Norateen Extreme, and witness how your body can transform, regardless of age.