“I’m too old to build muscle.”

If I had a pound for every time I’ve heard that, I’d be…well, you know how the saying goes.

Building muscle after 60 is absolutely possible.

In fact, it’s one of the most powerful things you can do for your health, energy, and independence as you age.

So, if you’ve ever caught yourself thinking, “What’s the point now?”—you’ll want to keep reading. Because the science (and our experience here at Goodnick) says otherwise.

Why Muscle Matters More Than You Think

From your 30s onwards, your body naturally starts to lose muscle mass (a process called sarcopenia). After 60, that loss can speed up to around 3% per year, especially in women post-menopause.

That means:

• Tasks like lifting, bending or climbing stairs feel harder
• Joints have less support, leading to more pain and stiffness
• Balance and coordination start to decline
• And overall independence takes a hit

And while it’s common, it’s not inevitable. With the right kind of strength work, you can rebuild muscle, support your joints, and feel more stable and energised day to day.

What Building Muscle After 60 Really Looks Like

Let’s clear up one common misconception: building muscle doesn’t mean getting bulky, sore, or doing anything extreme.

You don’t need to be lifting heavy weights or collapsing in a puddle of sweat. Building muscle after 60 is about building your strength gently, intentionally, and in a way that supports your life.

Here’s what it does mean:

• Gaining the strength to carry shopping without strain
• Standing up from the floor without using your hands
• Feeling stable instead of wobbly on uneven ground
• Improving your posture so you stand taller and move more freely
• Supporting your joints, so they don’t have to do all the work
• Reducing fatigue, because your body moves more efficiently
• Reclaiming confidence, in how you feel in your mind and body

The key is functional strength, which means using your body in ways that mimic real-life movement and challenge your muscles safely.

Where to Start: A Beginner’s Guide for Building Muscle After 60

So, how do you get started? Here are a few key tips for those just starting their strength journey (or who are maybe a bit out of practice):

1. Focus on Form Over Force

At this stage of life, how you move is more important than how much. You don’t need heavy weights. You need joint-friendly exercises done with good form and intention.

Start with movements such as:

• Sit-to-stands (great for glutes, quads, and hip control)
• Wall push-ups (to strengthen arms and shoulders)
• Marching in place (for core and balance)
• Towel stretches (to keep shoulders mobile)

These movements use your own body weight to gently build strength—no gym required.

2. Train Consistently, Not Intensely

Progress comes from repeating small efforts over time, not from pushing hard once and burning out.

A 15–20 minute class, a few times a week, is enough to stimulate muscle growth and build stability, especially if it’s structured and balanced so it doesn’t feel overwhelming. Our Goodnick members find this format very doable, and it fits in with their daily routine. Don’t just take it from us — hear it in their own words.

3. Include Recovery and Rest

Muscles grow when you rest, not while you’re working out. That’s why it’s important to have active recovery days (like gentle mobility or walking) between strength sessions.

And if you feel sore or tired? You can scale back without guilt. Consistency matters more than being perfect.

The Benefits Go Beyond Physical Strength

Building muscle affects more than just your body. It’s also about confidence, capability, and self-trust.

When you feel stronger, you’re more likely to:

• Stay socially active
• Say yes to opportunities
• Handle health challenges better
• Recover faster from illness or injury
• And see yourself as someone who can

That shift from hesitation to momentum is one of the most powerful things we see inside the Goodnick Age Smarter™ programme.

As one of our members, Pauline, Goodnick member since 2024, said:

“Without structure, I’d put it off. I needed something regular, something for me. Now I do my three Goodnick workouts each week, stretch on Saturdays, and I feel stronger from head to toe. More than that—I feel sharper, more mentally alert. Like myself again.”

You’re Not Too Old, Too Weak, or Too Far Gone

Muscle doesn’t know how old you are. It simply responds to how you train it. With the right approach (one that’s safe, gentle, and designed for women over 60) your body will adapt.

It’s never about chasing youth. It’s about protecting your independence and feeling stronger in your own skin.

Ready to start building strength?

Join the 9-week Age Smarter™ Programme today — and discover what your body’s still capable of. 👉 https://goodnick.com/#offer