How to Reverse Anabolic Resistance and Stay Strong as You Age

Once you hit your 40s, muscle loss becomes a real concern. On average, people lose about 0.5% of their muscle mass per year—a decline driven by anabolic resistance, where your body struggles to build and retain muscle, even when you train and eat enough protein.

But here’s the good news: this isn’t inevitable.

Science Says You Can Rebuild Muscle Like Someone 50 Years Younger

New research suggests that strength training can override anabolic resistance, allowing your body to maintain and even regain its muscle-building ability.

In a recent study, scientists compared the muscle response of two groups: one in their 20s and another in their 70s. But there was a key difference—the older group was lean, healthy, and strength-trained at least twice per week.

Both groups performed resistance exercises and consumed essential amino acids (EAAs) post-workout. The results?

✅ Both young and older participants showed similar increases in muscle protein synthesis (MPS).
✅ The older, well-trained individuals responded to exercise and protein just like people 50 years younger.
✅ This suggests they had bypassed anabolic resistance entirely.

The Real Question: Do You Slow Down Because You Age, or Age Because You Slow Down?

We know metabolism shifts significantly after 60, but the rate of decline is largely within your control. The research makes one thing clear: staying strong isn’t just about genetics—it’s about how you train.

The Solution: Train Hard, Lift Heavy, Stay Young

If you want to fight off aging and keep your muscle-building machinery running at full speed, here’s what you need to do:

💪 Strength train at least 2–3 times per week
🏋️‍♂️ Use heavier weights to stimulate muscle growth
🥩 Prioritize protein intake post-workout to maximize recovery

Aging is inevitable. Weakness is not. Train like it.