Beyond cardio, strength training is crucial for maintaining muscle mass, bone density, and metabolic health as we age.

How Much Strength Training Do You Need to Build Muscle?

To build and maintain muscle mass, aim for at least 2 to 3 strength training sessions per week. Each session should target all major muscle groups, including legs, back, chest, arms, and core. Training with progressive overload (gradually increasing resistance) will yield the best results.

What Makes a Person Bulky from Weights?

Many fear that lifting weights will lead to excessive bulk. However, significant muscle growth (hypertrophy) requires high training volume, heavy lifting, and a calorie surplus. Women and older adults typically do not have the hormonal profile to build extreme muscle mass without intentional and intense training efforts.

Age-Related Muscle Loss & Protein Intake

Sarcopenia, or age-related muscle loss, begins around age 30 and accelerates with time. To counteract this, combine strength training with adequate protein intake. The recommended protein intake for muscle maintenance varies, but general guidelines suggest:

• 0.8g – 1.2g of protein per pound of body weight for muscle maintenance

• 1.2g – 1.6g of protein per pound of body weight for muscle growth

Prioritizing high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and protein supplements can help preserve muscle mass and strength.


A well-rounded approach that includes heart-healthy supplementation, regular cardio exercise, and consistent strength training can help optimize your health as you age. By making these habits a priority, you can maintain cardiovascular function, preserve muscle mass, and enjoy a higher quality of life well into your later years.