{"id":73120,"date":"2025-05-24T12:26:49","date_gmt":"2025-05-24T12:26:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73120"},"modified":"2025-05-24T12:26:49","modified_gmt":"2025-05-24T12:26:49","slug":"how-to-gain-muscle-after-50-female","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/","title":{"rendered":"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#Can_a_50-Year-Old_Woman_Build_Muscles\" >Can a 50-Year-Old Woman Build Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#What_Is_the_Secret_to_Building_Muscle_After_50\" >What Is the Secret to Building Muscle After 50?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#A_High-Protein_Diet\" >A High-Protein Diet<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#2015\" >2015\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#2017\" >2017\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#2018\" >2018\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#2020\" >2020<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#2022\" >2022<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#Strength_Training_Workout_Routine\" >Strength Training Workout Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_Often_Should_a_50-Year-Old_Woman_Lift_Weights\" >How Often Should a 50-Year-Old Woman Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_to_Gain_Muscle_After_50_Exercises\" >How to Gain Muscle After 50: Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_Much_Protein_Is_Needed_to_Build_Muscle_After_50\" >How Much Protein Is Needed to Build Muscle After 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#What_Is_the_Ideal_Muscle_Mass_for_a_50-Year-Old_Woman\" >What Is the Ideal Muscle Mass for a 50-Year-Old Woman?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_Can_a_Woman_over_50_Build_Muscle_and_Lose_Fat\" >How Can a Woman over 50 Build Muscle and Lose Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#Should_I_do_cardio_or_weights_after_50\" >Should I do cardio or weights after 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_should_a_50-year-old_woman_eat\" >How should a 50-year-old woman eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_many_calories_to_lose_1_pound_a_week\" >How many calories to lose 1 pound a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#How_much_milk_should_a_50-year-old_woman_drink\" >How much milk should a 50-year-old woman drink?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The question of how women can gain muscle after age 50 is one that many older women who are looking to improve their fitness find themselves asking.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Gain_Muscle_After_50_Female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Building muscle has multiple benefits. In addition to helping reduce body fat, it can also help improve self-esteem, increase bone density and metabolic rate, lower LDL cholesterol and resting blood pressure, and much more (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, however, building muscle becomes harder the older you get. By the time you hit 30, your body starts to lose 3% to 5% of muscle mass each passing decade, and once you hit 50, this number increases to 5% to 10% (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-023-02671-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is just because something is hard, doesn\u2019t mean it\u2019s impossible. Read on to learn what you should be eating for muscle growth after 50, as well as lifestyle and workout tips to make this goal a reality.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_50-Year-Old_Woman_Build_Muscles\"><\/span><b>Can a 50-Year-Old Woman Build Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, she can. With the right dietary changes and <a href=\"https:\/\/betterme.world\/articles\/strength-training-for-a-60-year-old-woman-at-home-tips-and-benefits\/\">strength training<\/a> program, a 50-year-old woman (or someone older) can build and maintain muscle mass.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Secret_to_Building_Muscle_After_50\"><\/span><b>What Is the Secret to Building Muscle After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The secret isn\u2019t really a secret. Building muscle after age 50 requires a healthy, high-protein diet and a good strength training workout routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_High-Protein_Diet\"><\/span><b>A High-Protein Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy diet consists of the 3 main macronutrients: carbohydrates, fats, and protein. Of these, protein stands out above the rest in terms of helping you gain muscle mass and strength. This fact has been proven by multiple studies over the years. For example:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"2015\"><\/span><b>2015\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a study published in the <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that untrained individuals may not see the effects of protein consumption during the initial weeks of their program. However, as resistance training duration, frequency, and volume increase, protein supplementation can promote muscle hypertrophy and strength gains in both untrained and trained individuals (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25169440\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"2017\"><\/span><b>2017\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a systematic review published in the <\/span><i><span style=\"font-weight: 400;\">British Journal of Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> researchers looked at more than 49 studies with over 1,800 participants and found that a higher protein intake helped with significant positive changes in muscle strength, muscle size, and the reduction of fat-free mass. The researchers also found that the intake of 1.6 g of protein per kg of body weight per day seemed to be the ideal intake of this macronutrient (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5867436\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"2018\"><\/span><b>2018<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This study emphasized the importance of a <a href=\"https:\/\/betterme.world\/articles\/high-protein-breakfast-without-eggs\/\">high protein<\/a> intake for muscle gain, especially when combined with resistance training. Researchers recommended having protein meals spaced out by three to five hours as this increases muscle protein synthesis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also stated that if doing strength training, protein intake should be 1.6 g\/kg\/day. If having three meals a day, each meal should have approximately 0.53 g\/kg protein, but if having 4 meals a day, each plate should contain 0.4g\/kg protein (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Gain_Muscle_After_50_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68201\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4826-pilates-for-older-women-1024x640.png\" alt=\"How To Gain Muscle After 50 Female\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4826-pilates-for-older-women.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4826-pilates-for-older-women-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4826-pilates-for-older-women.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4826-pilates-for-older-women-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4826-pilates-for-older-women.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"2020\"><\/span><b>2020<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A review of 105 articles published in the <\/span><i><span style=\"font-weight: 400;\">Nutrition Reviews<\/span><\/i><span style=\"font-weight: 400;\"> journal found that a higher protein intake, by even as little as 0.1 g of protein per kg of body weight per day, helped increase lean body mass. This study stated that the ideal protein intake was 1.3g\/kg of body weight\/day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7727026\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"2022\"><\/span><b>2022<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this systematic review, researchers found that increased protein intake increased muscle strength, particularly when resistance training was involved. Researchers also suggested that the ideal intake for this result may be 1.5 g\/kg BW\/day (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From these studies, it can be seen that a high-protein diet is essential for building muscle mass and strength.<\/span><\/p>\n<p><b>Please Note<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re currently at your ideal weight and want to gain more muscle, make sure to eat at a calorie surplus of an extra 300 to 500 calories a day. This helps give your body ample fuel to keep up with the routine needed to increase muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a look at this article for the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-vitamins-for-women-over-50\/\"><b>best vitamins for women over 50<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training_Workout_Routine\"><\/span><b>Strength Training Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are four main types of exercises that everyone, regardless of their age, should be doing as part of a well-rounded workout routine (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-can-improve-your-health-and-physical\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endurance, aka aerobic or cardio workouts, which include walking, swimming, cycling, and dancing. This category helps improve the health of your heart, lungs, and circulatory system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance exercises, as the name suggests, help improve balance. This is the key to preventing injury during a workout and also prevents falls, which is particularly important for seniors. Chair yoga for women over 50 is a great example that can help improve balance in older women.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility exercises simply refer to stretching workouts that help boost flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training, which is also known as resistance training, is the key to improving\u00a0 your muscle mass as a 50-year-old woman. Resistance training can be done with the use of weights, i.e. weight training\/lifting, with the help of resistance bands, or with just your body weight.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In addition to helping you gain muscle, studies have shown that when older adults engage in resistance training exercises, they can also reap other benefits, including improved muscle quality and performance, improved functional mobility and quality of life, increased metabolic rate, better body composition,\u00a0 chronic disease management, independence, better mental health, and improved gait speed (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107011\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/resistance_training_for_older_adults__position.1.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5479297\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/eurapa.biomedcentral.com\/articles\/10.1186\/s11556-021-00277-7\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/benefits-of-chair-yoga-for-seniors\/\"> The Top 6 Benefits of Chair Yoga for Seniors<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_a_50-Year-Old_Woman_Lift_Weights\"><\/span><b>How Often Should a 50-Year-Old Woman Lift Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/i><span style=\"font-weight: 400;\"> recommends that older adults should get at least 150 minutes of exercise a week, which translates to around 30 minutes of exercise 5 days a week. They also add that two out of these 5 days should also include muscle-strengthening exercises (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-older-adults\/index.html\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From these guidelines, it can be concluded that at the minimum, a 50-year-old woman should do weight-lifting exercises twice a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you feel like two days is too little and you want to push yourself, then by all means, feel free to do it more often. A study published in 2011 found that healthy older people looking to improve their muscle mass and strength should train 3 to 4 times a week to see the best results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3117172\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, you can always push yourself, but don\u2019t overdo your exercise routine as this may lead to injury or overtraining.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Gain_Muscle_After_50_Female\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Gain_Muscle_After_50_Exercises\"><\/span><b>How to Gain Muscle After 50: Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering which workouts will help you gain muscle at home or at the gym, the answer is strength training workouts. Examples of such exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats &#8211; basic squats, sumo squats, goblet squats, jump squats, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges &#8211; Forward and reverse lunges, walking lunges, lateral lunges, curtsy lunges, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forearm planks and other plank variations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re doing these exercises at home without access to gym equipment, you can simply use your body weight or add some resistance with resistance bands or DIY weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with access to a gym, your body weight is enough to give you results, but you can always push your limits through the use of free weights and any gym machinery available to you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article for the <\/span><a href=\"https:\/\/betterme.world\/articles\/3-best-exercises-to-lose-belly-fat-after-50-woman\/\"><b>3 best exercises to lose belly fat after 50 for women<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Is_Needed_to_Build_Muscle_After_50\"><\/span><b>How Much Protein Is Needed to Build Muscle After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein intake for muscle mass and growth isn\u2019t determined by age, but by your end goal. As noted in the \u2018<a href=\"https:\/\/betterme.world\/articles\/gluten-free-high-protein-meals\/\">high-protein diet<\/a>\u2019 section above, researchers recommend an intake of up to 1.6g of this macronutrient per kg of body weight per day together with resistance training to get the best muscle-building results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some high-protein food sources for your healthy diet include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats, poultry, and fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes such as dry beans and peas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk and milk products such as cheese and yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains, some vegetables, and some fruits. Note that these provide only small amounts of protein relative to the other sources mentioned above.<\/span><\/li>\n<\/ol>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Gain_Muscle_After_50_Female\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Ideal_Muscle_Mass_for_a_50-Year-Old_Woman\"><\/span><b>What Is the Ideal Muscle Mass for a 50-Year-Old Woman?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no standardized number that tells us the ideal muscle mass percentage for people of different ages. However, a study published in 2000 looked at the average muscle mass percentages in adult men and women of different age groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women between the ages of 36 and 55, the average percentage was 29 to 31%, and women aged 56 to 75 had an average muscle mass of between 27 and 30%. Using this number, we could say that women aged 50 who are looking to be very fit should aim to have a muscle mass percentage higher than 31% (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jappl.2000.89.1.81?\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_a_Woman_over_50_Build_Muscle_and_Lose_Fat\"><\/span><b>How Can a Woman over 50 Build Muscle and Lose Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The strategy for building muscle remains the same, with one minor difference if you want to lose fat. As previously mentioned, building muscle calls for a high-protein diet with an intake of up to 1.6g\/kg of body weight\/day and a good and consistent strength training program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for women who are looking to lose body fat, as well, the recommendation is to eat at a calorie deficit rather than a calorie surplus. Protein and strength training take care of the muscle-building and the calorie deficit helps achieve fat loss as eating less than the body needs increases stored fat burning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ideal calorie deficit involves lowering your average daily calorie intake by 500 to 750 calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Gain_Muscle_After_50_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67851\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/pilates-for-menopause-1-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/pilates-for-menopause-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/pilates-for-menopause-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/pilates-for-menopause-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/pilates-for-menopause-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_cardio_or_weights_after_50\"><\/span><strong>Should I do cardio or weights after 50?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After 50, you should be doing both cardio and weight lifting workouts, in addition to balance and flexibility exercises. As mentioned above, these four types of exercises give you a well-rounded routine that\u2019s good for your muscle health, your cardiovascular health, and your <a href=\"https:\/\/betterme.world\/articles\/physical-activity-pyramid\/\">well-being<\/a>.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_should_a_50-year-old_woman_eat\"><\/span><strong>How should a 50-year-old woman eat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Every 50-year-old woman should ensure she eats a balanced diet that\u2019s made up of whole grains, lean animal and plant proteins, and healthy fats, in addition to a variety of fruits, leafy greens, and non-starchy vegetables.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020-2025<\/span><\/i><span style=\"font-weight: 400;\"> also state that women aged 50 to 60 should consume between 1,800 and 2,200 calories a day, depending on their level of physical activity (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_to_lose_1_pound_a_week\"><\/span><strong>How many calories to lose 1 pound a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Reducing your average daily calorie intake by 500 to 750 calories may help you lose 1 lb a week. You should also endeavor to get enough sleep and exercise for at least 30 minutes a day as weight loss goes far beyond simply what you eat (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_milk_should_a_50-year-old_woman_drink\"><\/span><strong>How much milk should a 50-year-old woman drink?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020-2025<\/span><\/i><span style=\"font-weight: 400;\">, an adult who consumes 2,000 calories a day is allowed up to 3 cups of dairy per day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Gain_Muscle_After_50_Female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen1.mp4\" type=\"video\/mp4\" \/><\/video><\/a>&#8221; mp4=&#8221;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen2.mp4&#8243;]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For those women who are wondering how to gain muscle after age 50, the answer lies in diet and exercise, specifically a high-protein diet and a good strength training program that is done 2 to 4 times a week. While gaining muscle over 50 may be harder, it isn\u2019t impossible. So be patient, consistent, eat right, and exercise. With time, the results will come.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The question of how women can gain muscle after age 50 is one that many older women who are looking to improve their fitness find themselves asking. Building muscle has multiple benefits. In addition to helping reduce body fat, it can also help improve self-esteem, increase bone density and metabolic rate, lower LDL cholesterol and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-73120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Women Can Gain Muscle After 50: Be Fit Fab After Menopause - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 HOW TO GAIN MUSCLE AFTER 50 FEMALE \u27a4? Check out this article to get science-backed workout tips and healthy dietary advice to help you reach this goal.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause\" \/>\n<meta property=\"og:description\" content=\"Are you curious about \u2605 HOW TO GAIN MUSCLE AFTER 50 FEMALE \u27a4? Check out this article to get science-backed workout tips and healthy dietary advice to help you reach this goal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/4955-how-to-gain-muscle-after-50-female-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/\"},\"wordCount\":1738,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/4955-how-to-gain-muscle-after-50-female.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The question of how women can gain muscle after age 50 is one that many older women who are looking to improve their fitness find themselves asking.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Building muscle has multiple benefits. In addition to helping reduce body fat, it can also help improve self-esteem, increase bone density and metabolic rate, lower LDL cholesterol and resting blood pressure, and much more (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, however, building muscle becomes harder the older you get. By the time you hit 30, your body starts to lose 3% to 5% of muscle mass each passing decade, and once you hit 50, this number increases to 5% to 10% (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2804956\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-023-02671-y\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is just because something is hard, doesn\u2019t mean it\u2019s impossible. Read on to learn what you should be eating for muscle growth after 50, as well as lifestyle and workout tips to make this goal a reality.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can a 50-Year-Old Woman Build Muscles?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, she can. With the right dietary changes and <a href=\\\"https:\/\/betterme.world\/articles\/strength-training-for-a-60-year-old-woman-at-home-tips-and-benefits\/\\\">strength training<\/a> program, a 50-year-old woman (or someone older) can build and maintain muscle mass.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Secr ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/\",\"name\":\"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/4955-how-to-gain-muscle-after-50-female.png\",\"description\":\"Are you curious about \u2605 HOW TO GAIN MUSCLE AFTER 50 FEMALE \u27a4? 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Check out this article to get science-backed workout tips and healthy dietary advice to help you reach this goal.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause","og_description":"Are you curious about \u2605 HOW TO GAIN MUSCLE AFTER 50 FEMALE \u27a4? Check out this article to get science-backed workout tips and healthy dietary advice to help you reach this goal.","og_url":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/4955-how-to-gain-muscle-after-50-female-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/"},"wordCount":1738,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/4955-how-to-gain-muscle-after-50-female.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The question of how women can gain muscle after age 50 is one that many older women who are looking to improve their fitness find themselves asking.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Building muscle has multiple benefits. In addition to helping reduce body fat, it can also help improve self-esteem, increase bone density and metabolic rate, lower LDL cholesterol and resting blood pressure, and much more (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unfortunately, however, building muscle becomes harder the older you get. By the time you hit 30, your body starts to lose 3% to 5% of muscle mass each passing decade, and once you hit 50, this number increases to 5% to 10% (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-023-02671-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is just because something is hard, doesn\u2019t mean it\u2019s impossible. Read on to learn what you should be eating for muscle growth after 50, as well as lifestyle and workout tips to make this goal a reality.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can a 50-Year-Old Woman Build Muscles?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, she can. With the right dietary changes and <a href=\"https:\/\/betterme.world\/articles\/strength-training-for-a-60-year-old-woman-at-home-tips-and-benefits\/\">strength training<\/a> program, a 50-year-old woman (or someone older) can build and maintain muscle mass.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Secr ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/","name":"How Women Can Gain Muscle After 50: Be Fit Fab After Menopause - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-gain-muscle-after-50-female\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/4955-how-to-gain-muscle-after-50-female.png","description":"Are you curious about \u2605 HOW TO GAIN MUSCLE AFTER 50 FEMALE \u27a4? 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