How to build and maintain muscle as a man in your 20s, 30s, 40s, 50s, 60s and beyond

In your early 20s, you might have been able to get away with casual workout sessions – hopping on random gym machines and doing whatever exercises felt right. But now, despite putting in more effort, your progress could be dwindling and your strength has hit a frustrating plateau.

So, what’s going on?

The answer lies in how muscle mass changes over time. But why does this happen and what can you do about it? We spoke to PT and clinical dietitian Adam Enaz (@adam_enaz_pt) to get the scoop on staying strong and fit through every decade.

While your 20s are known as the peak of your physical fitness, thanks to a surge of anabolic hormones that keep your muscles thriving, this natural edge starts to decline as the years roll by.³

By the time men hit their 30s, they begin losing an estimated 3-8% of muscle mass per decade.⁴ “This is largely due to hormonal shifts, especially the slow but steady decline in testosterone,” says Adam. Testosterone plays a key role in muscle building ^5-6 by promoting protein synthesis (the conversion of dietary amino acids into muscle), so when its levels drop below normal, your muscles become less responsive to exercise and slower to recover. This is because the declines in testosterone are associated with decreases in muscle hypertrophy, which explains the decline in muscle mass and strength.

“On top of that, ageing tends to slow down metabolism and shrink muscle fibres, which only adds to the feeling of diminished strength and agility,” says Adam. Throw in lifestyle changes - like increasing stress, heavier workloads and less time to squeeze in a workout - and the challenge of maintaining muscle mass becomes even tougher.

“Stress might not seem like a big deal for your fitness,” he explains. “But research shows⁷ that elevated cortisol levels can seriously hinder muscle growth. If stress also disrupts sleep, it can make things even worse.”

By the time your 50s roll around, the rate of muscle loss accelerates, reaching 5-10% per decade, and by your 60s, it can start to affect daily movement and flexibility - unless you take steps to counteract it.^8-9

Another common issue? Underfueling. “Most people in their 50s and 60s didn’t grow up using protein supplements like whey or pea protein,” Adam points out. “I often see older clients not hitting their basic protein needs, especially when they’re lifting heavy. Without proper protein, there’s simply no gains to be had.”

While sarcopenia is a natural part of ageing, the good news is that it can be managed. With the right approach, you can preserve your strength, maintain functionality and continue to benefit from the effort you've invested in the gym. We've got tips from Adam that'll help you stay strong at every milestone birthday.

“In your 30s, you start losing that 3-8% of muscle mass per decade,” Adam says. “I recommend adjusting your routine to avoid adding stress to your lower back and knees. Time-efficient, intensive sets are your friend, especially if you’re busy with work and family commitments.”

“Many of my clients experience lower back pain by this age,” says Adam. “So I tend to shift them towards machine-based programmes to protect their joints and muscles while still building that all-important strength.”

Another supplement worth considering is Ashwagandha, a traditional adaptogenic herb long used in Ayurvedic medicine for its stress-relieving properties. "It may help with stress management and support better sleep, both of which are important for recovery," Adam notes, though individual responses can vary.