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Why Building Muscle Is More Important Than Cardio After 50

The overlooked link between strength, aging, and independence


We don’t talk about muscle enough, at least not in the ways that actually matter.


Most people over 50 are told to “keep walking,” “stretch more,” or maybe “take it easy.” But let’s be clear: your muscle health is one of the biggest predictors of how well you’ll age. That means how strong you’ll feel, how mobile you’ll stay, and how long you’ll maintain your independence.


We’re not chasing six-packs or beach bodies. We care about staying active, enjoying the things we love,  like traveling, hiking, and sports (pickle ball, anyone?), and saying yes to life. We want to stay out of the hospital, bounce back faster from illness or injury, and maintain our autonomy for as long as possible. None of that happens by chance. It happens when we train to keep our muscle.


Muscle Isn’t Just for Gym Goers, It’s a Metabolic Powerhouse

Here’s the truth: muscle is one of the most important organs in your body.


It doesn’t just help you move, lift, or carry things. Muscle plays a central role in your metabolic health, which affects everything from how you manage your weight to how well you age and recover from illness.


If you read one section, make it this one!

Let’s break down what that really means:


Blood Sugar Regulation: Muscle helps your body clear sugar from your bloodstream and use it for energy. When you have more muscle, your body becomes more efficient at controlling blood sugar. This lowers your risk for insulin resistance and type 2 diabetes.


Metabolism and Weight Maintenance: Muscle burns more calories at rest than fat. The more lean mass you have, the higher your resting metabolic rate (yes, even when you sleep!). That makes it easier to maintain a healthy weight without extreme diets or hours of cardio.


Bone Strength: Resistance training sends signals to your bones to stay strong. The more you challenge your muscles, the more your bones respond. This helps reduce your risk of osteoporosis and fractures, especially in your hips and spine.


Inflammation Control: When you move and use your muscles, they release anti-inflammatory molecules called myokines. These help regulate your immune system and calm down chronic inflammation, a major player in many age-related diseases like arthritis, heart disease, and even Alzheimer’s.


Heart Health: Muscle isn’t just for physical strength but also for heart health, it’s protective. Research shows that people with more muscle mass tend to have better cardiovascular outcomes. Strength training can actually be safer than aerobic training for older adults with heart conditions, especially when done at low to moderate intensity.


Recovery and Resilience: Evidence supports that muscle acts like a health reserve. If you get sick, injured, or go through surgery, your body will rely on stored muscle protein to heal and recover. People with more muscle bounce back faster and are less likely to experience complications.


Muscle is one of the few things you can build that pays off in almost every system of the body. And yet... many of my patients over 50 have never been told this. They’re often told to "stay active" or "go for walks", which is great, but not enough to build or maintain muscle as we age.


Yes, You’re Losing Muscle, But You Can Do Something About It

Starting in our 40s, we begin to lose muscle, up to 1 to 2% per year, and even faster after 60. This process is called sarcopenia, and it’s one of the biggest contributors to frailty, falls, and mobility loss. In fact, between ages 50 and 70, you can lose up to 30% of your muscle mass, or about 4 to 6 pounds per decade, if you're not actively working to maintain it.


Here’s the hard truth: half of women over 65 who break a hip never walk independently again. That’s not just normal aging. That’s untrained aging and it's preventable.


The good news is...... It’s never too late to start. Even people in their 70s, 80s, and 90s can rebuild muscle and bone strength with the right plan. I’ve seen it firsthand.


Strength Training for Life

You don’t need to join a gym or dedicate hours to training. Research shows the following is what give the best results and long term gains:


  • A plan that uses progressive resistance (your bodyweight, bands, dumbbells, etc.)

  • A focus on functional movement patterns (push, pull, squat, hinge)

  • Enough challenge to stimulate your muscles (those “hard reps” count)

  • Consistency, just 2 to 3 times per week for most people


I’m not talking about the no-pain-no-gain mentality. This is joint-smart, strength-based rehab that builds you up and makes you more capable over time. So you can keep doing the things you love, from golfing to gardening to carrying grandkids, without limitations or fear of injury.


Think of Muscle as Your Retirement Savings

Here’s the analogy I give my clients:


Building muscle after 50 is like putting money into your health retirement account.

  • Start early? You’re ahead of the curve.

  • Start now? You’ll still see major gains.

  • Wait too long? You may not be able to get back what you lost.


You don’t need to overhaul your entire life. But you do need to stop putting muscle on the back burner and start treating it like the health essential it is.


Want to Get Started? Here's Where

After over 30 years of practice and working with people of all ages, I have seen first hand that people don’t lose independence because of age. They lose it because they stopped training for the life they want. 


"The sooner you start, the better you’ll feel."

It’s never too late to start. You don’t need hours in the gym. You need a plan that trains what matters: strength, mobility, balance, and recovery. Done consistently, this kind of training supports your joints, reduces pain, and gives you the freedom to move for years to come.


I created my 5-Day Joint-Loving Habits mini guide to help you start gently, with daily movement, hydration, and mobility that build the foundation for joint-friendly strength training.


Or if you’re ready to go deeper, my online program helps people 50+ rebuild strength and mobility at home, with expert guidance and no fluff. Just real-world results. Contact me today to learn more!



References:


American Heart Association. (2023). Resistance exercise in individuals with and without cardiovascular disease: A scientific statement from the American Heart Association. Circulation. https://doi.org/10.1161/CIR.0000000000001189



Seixas, A. A., Ravi, S., Shah, R., & Easton, C. (2024). The anti-inflammatory effects of skeletal muscle and myokines in healthy aging. Maturitas, 185, 107900. https://doi.org/10.1016/j.maturitas.2024.107900


Wolfe, R. R. (2022). The underappreciated role of muscle in health and disease. International Journal of Environmental Research and Public Health, 19(18), 11350. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9403882/


Disclaimer:

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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