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Muscle development is a complex process that varies from person to person, but generally, muscle mass peaks in early middle age and slowly declines thereafter. This natural process, known as sarcopenia, is a part of ageing and can be mitigated but not entirely prevented. Progressive resistance training (PRT) and adequate protein consumption are key factors in building and maintaining muscle mass, particularly as we age. In addition, adequate sleep is critical for muscle growth and recovery, and a varied workout routine can help stimulate muscle development.
| Characteristics | Values |
|---|---|
| Age when muscle development stops | Muscle mass peaks in the early 40s for men and slowly begins to decline with age. |
| Average decline of muscle strength with age | Muscle power and performance decline slowly and linearly at first, then faster after age 65 for women and 70 for men. |
| Average time to build muscle | On average, most people experience noticeable muscle growth within four to six months of starting a strength training program. |
| Factors influencing muscle development | Genetics, diet, exercise, age, sleep, workout routine, and anabolic resistance. |
| Health risks associated with muscle loss | Sarcopenia is associated with weakness, fatigue, lower energy levels, and difficulty standing, walking, and climbing stairs, increasing the risk of falls, fractures, and other serious injuries. |
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What You'll Learn
Muscle development slows with age, but can be improved with exercise
Age, sex, and genetics can all impact the rate at which a person can grow muscle. After age 30, people begin to lose as much as 3% to 5% of their muscle mass per decade, with men expected to lose about 30% of their muscle mass in their lifetimes. However, muscle development can be improved with exercise, regardless of age. For example, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.
To maximize muscle growth and improve recovery, it is suggested to consume a drink or meal with a carbohydrate-to-protein ratio of about 3-to-1 or 4-to-1 within 30 minutes after a workout. For example, chocolate milk, which has about 22g of carbs and 8g of protein, is a good choice. Additionally, it is recommended that adult males and females consume 56 grams and 46 grams of protein every day, respectively. A paper from the 2013 Nestlé Nutrition Institute Workshop Series suggests that consuming 20g of dietary protein during or immediately after exercise helps stimulate muscle protein synthesis, reduce protein breakdown, and promote more effective muscle reconditioning.
It is important to note that muscle development is not just about exercise, but also about proper nutrition and rest. Without taking days off from strength training, individuals may injure themselves and have to take time off from exercise, slowing their progress. Therefore, it is recommended to do at least 2 sets of muscle-strengthening activities, but for even more benefits, 3 sets are ideal. It is also recommended to get at least 150 minutes of moderate-intensity aerobic activity per week, as well as muscle-strengthening activities on 2 days a week.
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Resistance training is more effective for muscle growth than cardio
Muscle development is a lifelong process. While muscle growth may slow down after a certain age, it is possible to increase muscle strength through exercise and maintain mobility and independence in later life.
Resistance training, also known as strength training, is a type of exercise that involves challenging the muscles to contract and lift a heavy object against the pull of gravity. This form of training includes weightlifting, using medicine balls or resistance bands, or body-weight-bearing exercises such as push-ups, squats, or yoga.
Resistance training is particularly effective for muscle growth due to its ability to induce hypertrophy, which refers to the increase in physical size of muscles and their cells. By working against an external force, resistance training stimulates muscle growth and improves overall strength. Research suggests that resistance training is beneficial for weight loss as it helps maintain a caloric deficit, which means burning more calories than consumed throughout the day. Additionally, resistance training has been found to have favourable physiological and clinical effects on cardiovascular health, reducing the risk of cardiovascular disease.
Cardio, or aerobic exercise, includes activities such as running, cycling, or walking, which primarily focus on increasing cardiovascular endurance. While cardio is essential for improving heart and lung health, it may not be as effective as resistance training for muscle growth. This is because cardio exercises do not typically involve the same level of muscular contraction and external force as resistance training. However, combining resistance training with aerobic training can provide additional benefits, including improved cardiovascular health and reduced risk factors associated with cardiovascular disease.
To maximise muscle growth, it is recommended to incorporate progressive resistance training (PRT) into one's workout routine. PRT involves progressively increasing the resistance or weight lifted over time, challenging the muscles to adapt and grow. Additionally, proper nutrition, including adequate protein intake, plays a crucial role in supporting muscle growth and recovery.
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Muscle growth requires adequate sleep
Muscle development is a lifelong process. While muscle mass peaks at around age 30, it is possible to continue building muscle strength with exercise throughout our lives. Sarcopenia, the age-related loss of muscle mass, can be slowed down by maintaining an active lifestyle. Strength training, or resistance training, is a great way to build muscle, but it is important to rest and recover, too.
Sleep is an essential component of muscle growth and recovery. Without adequate sleep, muscle mass decreases. This is because our bodies need sleep to recover and grow. Human growth hormone (HGH) is one of the primary compounds that allow muscles to recover and grow. It is during sleep that the bloodstream is flooded with HGH, which allows the body to use the amino acids present in the protein we eat.
A 2011 study examined how sleep deprivation affects muscle gains and recovery. It found that a lack of sleep hinders energy levels and leaves us susceptible to mood swings, which can directly affect athletic performance. Poor sleep means poor energy, which can translate to sub-maximal effort, poor technique, and overall poor performance. This, in turn, leads to sub-optimal muscle growth.
To maximise muscle growth, it is recommended to get seven to eight hours of sleep per night. A study of Chinese university students found a positive association between sleep quality and muscle strength. Men with shorter sleep duration had poorer muscle strength than those who slept for seven to eight hours. Another study found that acute sleep deprivation reduced muscle protein synthesis by 18%.
Therefore, it is clear that muscle growth requires adequate sleep. Getting seven to eight hours of sleep per night will help to maximise muscle growth and recovery, boost energy levels, and enhance performance.
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Consuming protein is essential for muscle growth
Muscle mass naturally declines with age, with people beginning to lose muscle mass from the age of 30 onwards. This loss of muscle can be combated with strength training, also known as resistance training, which can help maintain and even increase muscle mass. However, to build muscle, a person must also consume an adequate amount of protein.
Protein is essential for muscle growth because it is the primary building block of muscles. When a person eats protein, it is digested and broken down into amino acids, which are used by the body for tissue growth and repair, immune function, and energy production. The body uses amino acids for muscle protein synthesis (MPS), which is the primary driver of muscle repair, recovery, and growth after strenuous exercise.
Consuming an adequate amount of protein is critical to maintaining optimal health, growth, development, and function throughout life. The amount of protein required varies depending on several factors, including age, gender, activity level, health, and other variables. For example, older men may experience anabolic resistance, which lowers their bodies' ability to break down and synthesize protein. Therefore, they may require a higher intake of protein to build muscle effectively.
To build muscle, a person must consume more protein than what is being broken down by the body. If a person does not consume enough protein, their body will break down muscle to provide the body with the amino acids needed to support body functions and preserve more vital tissues. This can lead to decreased muscle mass and strength over time.
To maximise muscle growth and improve recovery, it is recommended to consume a meal or drink with a carbohydrate-to-protein ratio of three-to-one or four-to-one within 30 minutes after a workout. This helps to provide the body with the protein it needs to repair and rebuild muscle after exercise.
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Testosterone supplements may help with muscle growth
Muscle development is a lifelong process. While muscle mass peaks in your 30s, it is possible to continue building muscle strength with exercise as you age. Sarcopenia, or age-related muscle loss, is a natural part of ageing, with people typically losing 3-5% of their muscle mass per decade after age 30. However, this decline can be slowed down by maintaining an active lifestyle. Strength training, or resistance training, is a great way to build and maintain muscle mass, improve mobility, and increase overall health.
Testosterone-boosting supplements include D-aspartic acid, Tribulus terrestris, fenugreek, DHEA, and ashwagandha. These supplements are likely to be most beneficial for individuals with low testosterone levels. It is worth noting that the FDA has not approved testosterone supplements specifically for increasing muscle mass in men. Progressive resistance training (PRT) is recommended as the best means to build muscle mass at any age.
In addition to testosterone supplements, other supplements such as creatine and protein supplements can also support muscle growth when paired with resistance training and a well-rounded diet. A balanced diet that includes sufficient protein and calories is crucial for maximising muscle growth. Consuming a meal or drink with a carbohydrate-to-protein ratio of 3:1 or 4:1 within 30 minutes after your workout can help maximise muscle growth and improve recovery.
While supplements can support muscle growth, it is important to prioritise a consistent exercise routine and a well-balanced diet. Supplements are not a substitute for proper nutrition and exercise and should be considered as a supplementary measure to enhance your results.
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Frequently asked questions
Age-related muscle loss, known as sarcopenia, is a natural part of aging. Muscle mass peaks for men in their early 40s and then slowly declines with age. However, muscle development can be improved at any age through strength training and diet.
Sarcopenia is a decline in muscle mass, strength, and function. It is associated with an increased risk of falls and fractures and can make everyday activities difficult. Sarcopenia can be slowed down by maintaining an active lifestyle.
Strength training or resistance training is the most effective way to build muscle. This includes weightlifting, using resistance bands, or body weight-bearing exercises such as push-ups, squats, or yoga.
It is recommended to engage in resistance training at least two to four times a week. It is important to change your workout routine every 6-8 weeks to challenge your muscles and promote growth.
Protein is essential for building muscle. It is recommended to consume 0.72 to 1 gram of protein per pound of body weight. A diet rich in protein and calories is crucial for muscle development.
