By: Coach Megan LaCognata, Brooklyn Strength Club
If you’re in your 40s, 50s, or beyond, and wondering if it’s “too late” to build or rebuild muscle mass and bone density, you’re not alone. It’s essential for you to know that you can actually rebuild bone density and muscle mass, even after age-related loss begins. And the steps to do it are simple, effective and sustainable as long as you commit and stay consistent!
Here’s a simple cheat-sheet to help you maintain and/or rebuild muscle and bone density.
First, why do muscle mass and bone density matter?
As we age, we naturally lose muscle mass (about 3–8% per decade) and bone density (up to 2% per year, especially during and after menopause!!!). This can impact SO many aspects of your life. Your energy levels, strength, balance, and mobility all take a hit, while your risk of injury and fractures increases
BUT! You can build both back with the right training and habits.
So what do I do and where do I start?!?!
✘ Prioritize Strength Training
Strength training is the most effective way to stimulate muscle growth and bone remodeling. It creates tension in the muscles and bones that triggers your body to adapt and grow stronger.
Start with:
- Hire a coach! The best thing you can do is join a gym that specializes in strength training or hire a coach (if you need recommendations for someone in your area or an online coach, shoot us a message!). Hiring a coach takes so much anxiety and pressure out of the equation, plus they’re there to hold you accountable
- 2–3 days per week of full-body training
- Focus on exercises like squats, deadlifts, presses, and rows
Most importantly: keep showing up, even when it’s hard.
✘ Eat an Adequate Amount of Protein
Protein supports muscle recovery, growth, and the structure of bone tissue. Without enough, you simply won’t see the results of your training.
General guideline:
Aim for 1g of protein per pound of ideal body weight per day.
Start with:
- A fist-sized portion of protein at each meal
- Easy options like eggs, greek yogurt, chicken, or protein shakes
- Track your intake for a week to see where you’re at!
✘ Keep Moving Outside of the Gym
Training days are great but your daily movement also matters. Walking, cleaning, stretching, and even dancing all support joint health, muscle mass and bone density.
Start with:
- A 10-minute walk
- Taking the stairs or parking farther away
- Texting a friend to go for a walk or class together
✘ Write Down Your Workouts
Progress comes from knowing what you did last time so you can challenge yourself next time. Writing down your workouts also builds motivation and consistency.
Start with:
- A simple notebook or a tracking app
- Record weights, reps, and how you felt
- Use this info to progress gradually over time
✘ Give Yourself Grace and Keep Showing Up
This journey isn’t about being perfect, it’s about showing up and being consistent over time. Progress in strength and bone density happens slowly but steadily, especially after 40. The key is to keep going, even if you miss a day (or a week or a few).
You’re not behind, you’re just getting started!
Ready to Rebuild Your Strength?
At Brooklyn Strength Club, we specialize in form-focused, beginner-friendly strength training designed for people over 40. You’ll get expert coaching, a supportive community, and a plan for you.
Check us out here, book a call and we’ll connect you with a coach. Follow us on Instagram too!
🩵
Coach Megan
P.S. Got questions about where to start? Check us out here, book a call and we’ll connect you with a coach (most likely me!)