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Once you turn 50, the speed of natural muscle loss begins to increase, primarily due to hormonal changes. This decline is often worsened by insufficient protein intake and decreased physical activity, notes Leon Veal, a level three personal trainer and the head of nutrition and innovation at Styrkr. If this is not addressed, it can significantly impact your metabolism, balance, and recovery, making daily activities and sustaining long-term health more difficult. However, there are specific daily habits that can help reverse muscle loss after 50, and we’re here to discuss them.
Incorporate Protein Into Each Meal
Make it your mission to add protein-packed foods—like eggs, Greek yogurt, cottage cheese, beans, fish, and chicken—to your meals.
“Aiming for about 15 to 30 grams [of protein per meal] is effective,” explains Mackenzie Burgess, RDN, a nutrition partner at Butcher’s Bone Broth. “Collagen [a protein found in bone broth and supplements] is also important for aging adults, as we gradually lose collagen from early adulthood and women can lose up to 30% of their skin’s collagen in the five years post-menopause. Collagen may provide additional support for skin elasticity and joint health. I always suggest distributing protein evenly across meals.”
Consume an Overall Balanced Diet
Balance is key—especially when it comes to maintaining a healthy diet.
Mackenzie advises prioritizing a well-balanced diet that includes bone-supporting foods such as prunes, leafy greens, yogurt, and canned salmon with bones. “Prunes have been proven to help prevent bone loss, and yogurt along with canned salmon are excellent sources of calcium and vitamin D, which are crucial nutrients for keeping bones strong as we age,” she recommends.
Prioritize Daily Movement
A little movement each day can go a long way.
“Consistency beats intensity,” Leon tells us. “Even light daily activity like walking, stair climbing, or dynamic stretching keeps your muscles engaged and your joints moving. It keeps momentum going, especially on the days you’re not doing structured workouts.”
Do Resistance Training
You don’t need to work with heavy weights in order to benefit from strength training; your body weight can be just as effective.
“Bodyweight exercises like squats, pushups, or resistance band work three to four times a week can make a massive difference in maintaining strength and bone health,” Leon explains.
Emphasize Sleep and Recovery
Getting solid rest and recovery is just as important as your workouts themselves.
“Sleep and recovery often get overlooked, but muscle is rebuilt during rest,” Leon explains. “Quality sleep supports hormone balance, recovery, and muscle repair. Without it, all your hard work doesn’t pay off as well as it could.”
Alexa Mellardo
