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Short answer: you can build strength at any age. Most adults slowly lose muscle after 30, and the loss speeds up later in life, but muscles still respond to training in your 60s, 70s and beyond. Two short strength sessions a week, enough protein at each meal and a few simple tools (resistance bands, light dumbbells, a mat) are a great start. Check with your doctor first if you have heart disease, joint problems or haven’t been active in a while.
Our quick picks
| Product | Best for | Why we like it |
|---|---|---|
| Fit Simplify resistance loop bands | Beginners, legs and hips | 5 levels, cheap, fit in a drawer |
| Resistance tube bands with handles | Rows, presses, upper body | Gym-style moves at home, door anchor included in most sets |
| Amazon Basics neoprene dumbbells | Light weights for arms and carries | Easy grip, sold in pairs from 1 lb |
| Gaiam Essentials thick yoga mat | Floor exercises | Extra cushioning for knees and back |
| Orgain Organic Protein powder | Hitting your protein target | Plant-based, easy to add to a smoothie |
Why strength matters more after 50
Muscle helps you climb stairs, carry groceries, get up from a chair and keep your balance. Losing it (called sarcopenia) raises the risk of falls and makes daily life harder. The good news: in a classic study, people in their 90s got much stronger after only 8 weeks of strength training (Fiatarone et al., JAMA, 1990). The Physical Activity Guidelines for Americans recommend muscle-strengthening activities at least 2 days a week for all adults, plus balance training for older adults.
A simple 2-day plan you can do at home
Do this twice a week, with at least one rest day in between. Start with 1 set of 8 to 12 reps of each move, and add a second set after 2 to 3 weeks. Move slowly and stop if anything hurts (not just feels hard).
- Chair squat: sit down and stand up from a sturdy chair without using your hands (use them at first if needed).
- Wall push-up: hands on the wall at shoulder height, lower your chest toward the wall and push back.
- Band row: anchor a band in a door or around your feet and pull your elbows back.
- Glute bridge: lie on your back, knees bent, and lift your hips.
- Farmer’s carry: walk for 30 seconds holding a weight (or a full grocery bag) in each hand.
- Balance: stand on one foot for 10 to 30 seconds, holding a counter for safety.
When 12 reps feel easy, make it harder: a stronger band, a heavier weight, or a slower tempo.
Protein: the other half of the plan
Muscles need protein to grow, and older adults often need more than younger people. An expert group on protein and aging (PROT-AGE) suggested about 1.0 to 1.2 g of protein per kg of body weight per day for healthy older adults. A practical way to get there is about 25 to 30 grams at each meal: eggs or Greek yogurt at breakfast, and fish, chicken, beans or tofu at lunch and dinner. If you have kidney disease, ask your doctor how much protein is right for you.
5 things worth buying
1. Fit Simplify resistance loop bands: best for beginners
A set of 5 loop bands of different strengths. Great for glute bridges, side steps and leg work, and easy to take on a trip.
- Pros: inexpensive; several levels to grow into; tiny to store.
- Cons: loop bands can roll up on bare skin; not ideal for heavy upper-body moves.
2. Resistance tube bands with handles: best for the upper body
Tube bands with handles and a door anchor let you do rows, chest presses and biceps curls at home, much like gym cables.
- Pros: very versatile; stackable resistance; good for rows.
- Cons: check the door anchor carefully before each use.
3. Amazon Basics neoprene dumbbells: best light weights
Soft-coated dumbbells in small steps (1, 2, 3, 5 lb and up). A pair or two covers arm work and farmer’s carries.
- Pros: comfortable grip; don’t roll; affordable.
- Cons: you’ll need heavier pairs as you get stronger.
4. Gaiam Essentials thick yoga mat: best for floor work
A thicker mat makes bridges and floor exercises more comfortable on the knees, hips and back.
- Pros: extra cushioning; carrying strap.
- Cons: thick mats are less stable for standing balance work.
5. Orgain Organic Protein powder: an easy protein boost
A plant-based protein powder you can add to a smoothie, oatmeal or coffee drink on days when meals fall short. Check the label for grams of protein per scoop and added sugar.
- Pros: widely available; several flavors; dairy-free.
- Cons: some people don’t like the taste of plant proteins; food comes first.
What about collagen?
Collagen is not a complete protein, so it doesn’t replace protein-rich meals. That said, one study in older men found that collagen peptides plus strength training led to more gains in fat-free mass than training alone (Zdzieblik et al., British Journal of Nutrition, 2015). If you’re already taking collagen for skin or joints, see our collagen guide for women over 50 and our Advanced Collagen Plus review.
FAQ
Is it too late to build muscle at 60 or 70?
No. Studies show muscle and strength improve with training even in people in their 80s and 90s.
How often should I strength train after 50?
At least 2 days a week, working all major muscle groups, according to the Physical Activity Guidelines for Americans.
Are resistance bands as good as weights?
For most beginners, yes. What matters is that the exercise feels challenging by the last few reps.
Do I need a protein supplement?
Not if you get enough protein from food. A powder is just a convenient backup on busy days.
Written by Adriana Miranda, Your Prio. We are not the manufacturers of these products. Product details and prices can change, so always check the current label and price on the seller’s site. Talk to your doctor before starting any new supplement or exercise program.
Sources: Fiatarone MA et al., High-intensity strength training in nonagenarians, JAMA (1990); U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition; Bauer J et al., Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE), J Am Med Dir Assoc (2013); Zdzieblik D et al., Br J Nutr (2015). These statements have not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure or prevent any disease.
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