Once you reach the age of 50, sarcopenia, the natural decline in muscle mass, begins to accelerate. But why does this occur? According to Coach Amanda Grimm, a certified running coach and physical therapist at We Run, the decrease in “muscle-supporting hormones,” such as estrogen and testosterone, coupled with the body’s diminishing capacity to synthesize new proteins, plays a significant role. Consistent strength training, however, can be a game-changer in muscle rebuilding. The question remains: how much daily training is truly necessary? We consulted with experts to uncover the insights.

Clif Marshall, the senior director of coaching and pro training at D1 Training, explains, “Post-50, your body naturally produces lower levels of testosterone, growth hormones, and IGF-1, which are essential for muscle maintenance and growth. The silver lining is that strength training serves as a hormonal catalyst, making every rep an investment in your longevity. It enhances natural testosterone and growth hormone production while boosting insulin sensitivity and metabolic rate. Age doesn’t matter to your muscles; they react to consistent and intelligent resistance training.”

According to Eric North, who is also known as The Happiness Warrior and is a wellness speaker, coach, and advocate, almost anyone can build muscle after 50 through regular strength training, a nutritious, protein-rich diet, and a focus on rest and recovery. North is redefining what it means to age with strength, purpose, and emotional resilience.

He further notes, “Although hormonal changes, like reduced testosterone and estrogen levels, can make muscle development more challenging, strength training can encourage new muscle growth well into your 50s and beyond. A balanced diet rich in carbohydrates and leafy greens is vital for muscle protein synthesis. Metabolism is also a factor, and building muscle is crucial for boosting it, thus promoting a more optimal lifestyle.”

“Hormonal changes, such as declining testosterone and estrogen, can make muscle growth more difficult, but strength training can help stimulate new muscle growth into our 50s and well beyond,” he adds. “A balanced diet with plenty of carbohydrates and leafy greens is crucial for muscle protein synthesis. Metabolism also plays a role, and building muscle is a key factor to increase it and live a more optimal lifestyle.”

How Much Daily Training Do You Need To Rebuild Muscle After 50?

Unfortunately, the “use it or lose it” mentality is real, Marshall points out.

“Within three weeks of reduced activity, muscle strength and size begin to decline, especially in the lower body,” he explains. “After about two months of inactivity, most adults can lose up to 10 to 15% of their muscle strength. But muscle memory is powerful; once you start training again, those fibers come back faster than you’d think.”

That said, you don’t need to go to the gym 24/7 in order to make progress or see noticeable changes, says Marshall.

“For most adults over 50, 30 to 45 minutes of strength-based training three to five times per week is ideal, with functional movement every day,” Marshall explains. “The key is focusing on progressive overload; gradually increasing resistance, reps, or time under tension.”

Aim to address each muscle group two times a week—that’s the “sweet spot” for most. This frequency provides your muscles sufficient stimulus to grow, while giving your joints and connective tissue ample recovery time.

How Long Should Your Sessions Be?

“The magic is in consistency,” says Julie Dermer, longtime master instructor at SoulCycle, lifestyle influencer, and leader in the fitness space. “If shorter daily sessions fit your schedule and help you stay consistent, that’s a win. If you prefer three longer, focused workouts per week, that’s equally great.”

“A balanced program might look like an upper body workout on Monday and Thursday, lower body on Tuesday and Friday, with active recovery on Wednesday and the weekend,” Marshall says. “Recovery including sleep, hydration, and nutrition is as important as the reps you put in.”

When strength training, Grimm and Dermer recommend using a combination of tools: bodyweight moves, free weights, resistance bands, and machines.

A mix in resistance tools “[keeps] your body guessing and your muscles challenged,” Dermer points out.

For instance, bodyweight training is excellent for functional strength and joint stability, while resistance bands are portable, easy on the joints, and perfect for engaging the smaller stabilizing muscles.

Grimm agrees that “a balanced mix of methods will help to develop better all round strength, mobility and stability as well as leading to functional improvements.”

You Don’t Get Old From Lifting, You Get Old From Stopping

Above all else, prioritize proper form, full range of motion, and controlled tempo.6254a4d1642c605c54bf1cab17d50f1e

“At 50 and beyond, the goal isn’t just looking strong, it’s staying capable for whatever life throws your way,” Marshall says.

When you’re not lifting, Marshall recommends focusing on active recovery exercise, such as light cardio, mobility drills, or walking. These modalities keep your muscles primed and joints healthy.

“You don’t stop lifting because you get old; you get old because you stop lifting. Think of training as movement medicine, a daily dose keeps you strong, agile, and confident,” Marshall says.

Q: How much daily training do I need to rebuild muscle after 50?

A: 30–45 minutes of strength training, 3–5 days a week, plus daily functional movement. Train each muscle group twice weekly.