There’s a trick for building muscle as you age

Let's face it: you’re probably not as lean and muscular as you were 10 years ago – especially if you’re well past your 30s, when most people tend to start the unfortunate process of losing muscle mass – and that's okay. Aging is no walk in the park, but don't let that discourage you from building muscle. It’s actually more crucial now than ever because muscle mass begins to decline once you hit 30.

At any age, adding muscle mass is a worthy goal, whether through diet (bring on the protein!) or by incorporating strength training exercises into your daily workout program. This’ll help you maintain your metabolism, keep a healthy weight and generally stay active as you age. Bonus: strength training is also a great way to prevent bone loss or thinning – something else to look forward to as you age – and potential fractures.

We spoke with ACE certified trainer Chris Gagliardi and registered dietitian, nutritionist and certified specialist in sports dietetics Yasi Ansari to find out what it takes to build muscle naturally. Looking to also lose weight in general? Here's how to burn fat during walks, and more specifically, how to lose belly fat.

How much protein to build muscle

The amount of protein you need to build muscle largely depends on the individual. (You knew we were going to say that, right?) It depends on several factors, actually. "Protein needs can depend on your level of exercise, gender, activity, health status, age, protein type, amount, quality and if someone is getting their energy needs met each day," Ansari told me. For instance, someone who is 65 or older may need more protein than someone closer to 40 due to that loss of muscle mass mentioned above. And someone pumping iron five days a week may need more than a self-identified couch potato.

The recommended daily dietary allowance for healthy individuals is 0.8 grams of protein per kilogram of body weight. And for someone who is building muscle, it's recommended to consume protein that ranges from 1.4 to 2 grams per kilogram per day, Ansari says. If you want to calculate how much you need, take your weight in pounds and divide by 2.2. For instance, if you weigh 160 pounds, you would need roughly 73 grams of protein per day to build muscle.

So how does activity level correspond with protein needs? Ansari broke it down into three groups: If your exercise regimen is mostly endurance training, your protein needs are at the lower end of the range. If you’re a runner or an intramural soccer player, or participate in other intense activities, aim for the middle range. And if you’re performing strength and power exercises (like weightlifting), your protein intake should be at the higher end of the range.

How to start building muscle

Once you turn 30, your body starts to lose between three and five percent of its muscle mass per decade, according to the Office on Women's Health. But you don't have to just sit back and let it happen – you can continue building muscle at any age.

It's recommended that adults do muscle-strengthening activities at least two days per week, targeting all major muscle groups. That means legs, hips, back, abdomen, chest, shoulders and arms. What does that look like? "These types of activities should make your muscles work harder than they are accustomed to during activities of daily life," Gagliardi says. If you're just starting out, try the recommended two days per week minimum at first, then gradually increase to three or more days each week as you get stronger.

To incorporate more muscle training exercises into your fitness routine, start weightlifting with kettlebells, dumbbells or resistance bands. You can even just try body weight exercises if you don't have any equipment. Yes, you can effectively build muscle without using any weightlifting equipment or other fitness tools. Exercises like squats, planks, pushups and burpees use only your own body weight to help build muscle.

Avoid working the same muscle group two days in a row, because lifting heavy weights actually slightly tears your muscles (they don’t call it “getting ripped” for nothing), which can make you pretty sore if you don’t rest. Plan for at least one rest day between workouts to let that muscle group recover. For instance, if you work your upper body on Monday, dedicate Tuesday to your lower body. Doing so will not only help prevent injuries, but it’ll also help you ease into your new workout program.

As for specific weightlifting suggestions, Gagliardi uses the 1-rep max (1-RM) as a benchmark. A 1-RM is the maximum amount of weight you can lift for one repetition during an exercise. Gagliardi recommends beginners start with an intensity of 40 to 50 percent of their 1-RM and gradually progress to 60 to 80 percent. If you’re a total beginner, don’t max out the load you're lifting until your body is ready.

Here's an example of a lower body workout you can follow: Gagliardi recommends that each workout day include between 8-10 exercises, but I've only listed two below to give you an idea. (Note that a set is how many times you perform an exercise during that workout, and repetitions are how many of each exercise you’ll do.)

Week 1:

Squats: One set of 15 repetitions. That means you'll only perform this exercise once.

Lunges: One set of 10 repetitions per leg. Perform this exercise once on each side.

Week 2:

Squats: Two sets of 10 repetitions. Complete this twice but take a small break between the sets.

Lunges: Two sets of 8 repetitions per leg. You'll have a total of 16 reps for each leg.

Week 3:

Squats: Two sets of 15 repetitions.

Lunges: Two sets of 10 repetitions per leg.

The last few reps from each set should be hard to perform, so as an exercise gets easier for you, add more weight to help encourage muscle growth. The idea is to eventually progress to 3 sets of 12 repetitions, but at a pace that works best for you.

Does running build muscle?

Absolutely. Muscle-strengthening activities include exercises that only use your body weight, and running totally counts, Gagliardi says "If the muscles are working harder than they are accustomed to then that creates a need for adaptation to occur."

How long does it take to build muscle?

The amount of time it takes to build muscle also largely depends on the individual – factors like genetics and age come into play in a major way. You could see results faster (or slower) than others following the same diet and exercise plan, based simply on your genes. And as mentioned earlier, if you're over 30, you've got to work a bit harder than you did in your twenties to build and retain muscle mass.

That said, you should notice a difference in how much weight you’re able to lift within about a month – it should be more than it was on day one. Between two and three months of staying consistent with your workout program, you might begin to see some muscle definition you didn't have before. And by four to six months, your results should be significantly noticeable, and you should feel much stronger than you were a few months ago.

What triggers muscle growth?

Simply put, "our muscles will adapt to the demands that are asked of them," Gagliardi says. If you progressively increase the amount of positive stress you put on your muscles, then you'll experience muscle growth. On the flip side, if you don't use your muscles, you’ll lose them.

Here's how it works: the physical demand for more strength when working out will cause slight damage to the muscles (the tearing that causes soreness after a workout) – don't worry, the damage is good for you! – and while your body is working to repair itself, you'll gain more muscle mass. "These muscular adaptations take place during periods of rest and recovery from exercise and in the moment of weightlifting," Gagliardi says.

During this crucial time, make sure you're fueling up with the right amount of nutrients and getting enough protein for optimal growth.