You can still build muscle as you get older. But your muscles may need a stronger signal than they did in your younger years.

As you get older, your muscles may not respond as strongly to the same meals and workouts that once helped you stay strong. This is called anabolic resistance.

The name sounds complicated. The idea is simple.

“Anabolic” means building. “Resistance” means your muscles have become less responsive to the signals telling them to build and repair.

Think of your muscles as a construction crew. Strength training gives the crew instructions to work. Protein delivers the building materials.

As you age, the crew needs clearer instructions and enough materials to get the job done. A small amount of protein and an occasional workout may no longer send a strong enough message.

Your muscles can still grow. They need consistent attention.

Give your muscles a reason to stay

Strength train at least twice a week. Choose resistance that makes the final repetitions challenging while allowing you to maintain good form. As you get stronger, gradually increase the weight, repetitions, or difficulty. Your muscles need a challenge that grows with you.

Deliver the building materials

Include protein at each meal instead of leaving most of it until dinner. Eggs, Greek yogurt, fish, chicken, tofu, and beans can all contribute.

Training provides the instruction. Protein supplies the materials. Both matter.

Allow time for repair

Give yourself recovery time between demanding sessions, and make sleep a priority. Your muscles adapt and rebuild between workouts.

Why this matters beyond the gym

Muscle helps you get out of a chair, carry groceries, climb stairs, and maintain your independence. It also helps your body manage blood sugar.

After decades of coaching, this is what I want you to understand: getting older does not mean you have lost the ability to get stronger.

Your muscles are still listening. Give them a clear, consistent message.