What if staying strong was the secret to living longer?
As we age, preserving muscle mass isn’t just about looking toned—it's essential for staying independent, preventing injuries, and improving overall health. In this post, we’ll break down three key, research-backed strategies dietitians recommend for keeping your muscles strong for life.

With over 600 muscles supporting everything from your heartbeat to your balance, learning how to protect them can literally add years to your life. Let’s dive in.

Table of Contents:

1. Prioritize Protein in Every Meal

2. Stay Consistently Active

3. Strength Train Weekly

4. Why Muscle Health Matters

5. Final Thoughts

1. Prioritize Protein in Every Meal

Muscles need fuel—and that fuel is protein.
Protein provides the building blocks your body uses to maintain and repair muscle tissue. Caroline Thomason, RD, CDCES, emphasizes, “Consuming enough protein is crucial for preserving muscle mass, especially as we get older.”

How much protein is enough?
Most experts now suggest adults—particularly older adults—should aim for 1.0 to 1.6 grams of protein per kilogram of body weight daily. That means someone weighing 150 pounds should consume between 68 and 109 grams of protein a day.

Great protein sources include:

• Animal-based: Chicken, turkey, fish, eggs, milk, cheese, and yogurt

• Plant-based: Tofu, legumes (beans, lentils), quinoa, nuts, seeds

Note: If you have specific medical conditions, such as kidney issues, always check with your doctor or a dietitian before significantly changing your protein intake.

2. Stay Consistently Active

The old saying “move it or lose it” couldn’t be more accurate when it comes to your muscles.
If you don’t use them, your muscles weaken over time, which increases your risk of falls and loss of mobility. Any form of weight-bearing exercise, like walking, dancing, or jogging, can help maintain both muscle strength and bone density.

Bonnie Taub-Dix, RDN, suggests making movement enjoyable:

“Don’t think of it as exercise—call it dancing, gardening, walking your dog, or hiking with a friend. The key is consistency.”

Pro tip: Add movement to your daily routine in ways that feel fun, not forced. Even 20–30 minutes a day makes a big difference.

3. Strength Train Weekly

Strength training is one of the most powerful tools we have to combat age-related muscle loss.
This includes exercises that challenge your muscles to resist force—like lifting weights, doing push-ups, or even bodyweight squats.

Caroline Thomason highlights:

“Strength training doesn’t just maintain muscle—it builds it, helping boost your metabolism and protect your body long-term.”

According to the Physical Activity Guidelines for Americans, aim for:

• At least 2 sessions per week

• Focus on all major muscle groups: legs, arms, back, chest, and core

Options include:

• Free weights

• Resistance bands

• Machines at the gym

• Bodyweight movements like planks, lunges, and squats

4. Why Muscle Health Matters

Boosts Your Metabolism

Muscle tissue is metabolically active—it burns more calories at rest than fat does.
More muscle = faster metabolism = easier weight management.

In fact, maintaining a healthy body weight has been linked to longer life expectancy. One large-scale study of 2.8 million people found that staying within a healthy BMI range significantly reduced risk of early death.

Supports Healthy Aging

Muscle loss with age is a natural process called sarcopenia, which can make everyday tasks harder and increase the risk of falls and fractures.
Keeping your muscles strong helps you stay independent, mobile, and energetic as you age.

“Muscles are the real fountain of youth,” says Taub-Dix. “They protect your joints, bones, and your quality of life.”

Reduces Risk of Chronic Disease

Higher muscle mass is linked to lower risks of conditions like:

• Heart disease

• Type 2 diabetes

• High blood pressure

• Obesity

• Certain cancers

One study found people with the highest muscle tissue were 81% less likely to suffer a heart attack or stroke. Another reported that regular muscle-strengthening activity cut mortality risk by up to 17%.

Strengthens the Whole Body

Muscle doesn’t work in isolation—it helps other systems thrive.
From your immune system to gut health, having strong muscles supports your body’s ability to fight illness, digest food, and stay mentally sharp.

“Muscle supports far more than just strength—it’s the backbone of your body’s entire wellness system,” says Taub-Dix.

5. Final Thoughts

Maintaining muscle mass is one of the best things you can do for your health, longevity, and independence. While aging is inevitable, muscle loss doesn’t have to be. Prioritize protein, move your body daily, and commit to strength training—even just twice a week. Add in enough sleep and calories to support recovery, and you’re well on your way to aging stronger.

Take Action:

• Start strength training twice a week

• Track your daily protein intake

• Walk 30 minutes a day—make it fun

• Don’t underestimate the power of sleep and good nutrition