How to Increase Muscle Mass After 60 (Detailed Guide)
As we age, maintaining and building muscle becomes more challenging due to factors like lower testosterone, slower metabolism, and reduced recovery ability. However, Increase Muscle Mass After 60 is achievable with the right exercise, nutrition, recovery strategies, and topical treatments—muscle growth is absolutely possible.
1. Strength Training (The Key to Muscle Growth)
Resistance training is the most effective way to build and maintain muscle mass after 60.
Best Training Plan for Muscle Growth
✅ Train 3-5 Days per Week – Prioritize strength training with rest days for recovery.
✅ Focus on Compound Movements – These exercises work multiple muscles at once and stimulate muscle growth.
✅ Use Progressive Overload – Gradually increase weight, reps, or intensity over time.
✅ Include Bodyweight Exercises – Push-ups, squats, lunges, and planks are effective.
Workout Plan for Muscle Mass After 60
| Day | Workout Type | Example Exercises |
|---|---|---|
| Day 1 | Upper Body | Bench Press, Rows, Bicep Curls, Triceps Dips |
| Day 2 | Lower Body | Squats, Deadlifts, Lunges, Calf Raises |
| Day 3 | Rest or Light Cardio | Walking, Swimming, Yoga |
| Day 4 | Full Body | Push-ups, Dumbbell Press, Rows, Leg Press |
| Day 5 | Mobility & Core | Planks, Side Planks, Bridges, Foam Rolling |
| Day 6 | Active Recovery | Light Cardio, Stretching |
| Day 7 | Rest | Complete Recovery |
🔥 Tip: Use moderate to heavy weights (8-12 reps per set) and train each muscle group twice a week.
2. Nutrition for Muscle Growth
Proper nutrition fuels your muscles and helps you recover.
How Much Protein Do You Need?
- 1.2-2.0g of protein per kg of body weight (e.g., a 70kg person needs 84-140g per day).
- Best Protein Sources:
- Lean meats (chicken, beef, turkey)
- Fish (salmon, tuna)
- Eggs
- Dairy (Greek yogurt, cottage cheese)
- Plant-based (lentils, chickpeas, tofu, tempeh)
- Protein shakes (whey, casein, plant-based)
Healthy Fats & Carbs for Energy
- Healthy Fats: Avocados, nuts, seeds, olive oil, fatty fish.
- Complex Carbs: Brown rice, quinoa, oats, whole wheat bread, sweet potatoes.
- Hydration: Drink at least 2-3 liters of water daily to support muscle function.
🔥 Tip: Eat a protein-rich meal within 60 minutes after a workout for better muscle repair!
3. Hormone Optimization (Boost Testosterone & Growth Hormone)
After 60, testosterone and growth hormone levels naturally decline. Optimizing them can improve muscle growth.
Natural Ways to Boost Testosterone & HGH
✅ Strength Training – Lifting weights naturally increases testosterone.
✅ Vitamin D & Zinc – Essential for testosterone production (found in sunlight, fish, and nuts).
✅ Healthy Sleep (7-9 hours/night) – Growth hormone is released during deep sleep.
✅ Manage Stress – Chronic stress raises cortisol, which breaks down muscle.
✅ Intermittent Fasting – Helps increase HGH levels.
Topical Testosterone Therapy (If Needed)
- What is it? Prescription testosterone gels/creams (e.g., AndroGel, Testim, Axiron) that help men with low testosterone.
- Who should use it? Only for men diagnosed with low testosterone by a doctor.
- Results? May improve muscle growth, strength, and recovery, but should be combined with strength training.
🔥 Tip: Get a hormone check-up before using any testosterone therapy.
4. Topical Treatments & Supplements for Muscle Growth
While exercise and diet are the most effective, some topical products can support muscle recovery.
Topical Treatments
✅ Testosterone Creams (TRT Gel) – Boosts testosterone in men with deficiency.
✅ Capsaicin Cream – Improves blood flow and muscle recovery.
✅ CBD & Menthol Balms – Helps reduce muscle soreness and inflammation.
✅ Amino Acid or Peptide Creams – Limited evidence, but some claim muscle-enhancing effects.
Best Supplements for Muscle Growth After 60
- Creatine Monohydrate – Improves muscle strength, energy, and recovery.
- Whey or Plant-Based Protein Powder – Easy way to increase protein intake.
- BCAAs (Branched-Chain Amino Acids) – Helps with muscle recovery.
- Vitamin D & Omega-3 – Supports overall muscle and joint health.
- Magnesium & Zinc – Helps with recovery and testosterone production.
🔥 Tip: Creatine is one of the best supplements for older adults to maintain muscle mass and strength!
5. Recovery & Lifestyle for Muscle Growth
Muscle recovery is just as important as training.
✅ Stretching & Mobility Work – Prevents injuries and improves flexibility.
✅ Sleep (7-9 hours per night) – Essential for muscle repair and hormone production.
✅ Rest Days – Muscles grow when they recover, not just during workouts.
✅ Foam Rolling & Massages – Helps reduce soreness and improve blood flow.
🔥 Tip: Avoid overtraining! If you’re feeling fatigued, take an extra rest day.
Conclusion: The Best Plan for Muscle Mass After 60
Follow this formula for success:
1️⃣ Train Smart – Strength train 3-5x per week with progressive overload.
2️⃣ Eat for Muscle Growth – High protein, healthy carbs & fats, plenty of water.
3️⃣ Optimize Hormones – Natural testosterone boosters & lifestyle changes.
4️⃣ Use Topical Support if Needed – Testosterone creams, muscle balms, creatine lotions.
5️⃣ Recover Properly – Get 7-9 hours of sleep, take rest days, and manage stress.
💪 By following these steps, you can build muscle and stay strong well into your 60s, 70s, and beyond!
Read more about how to Chest workout 30 min
