Muscle Mass for Longevity: 4 Ways To Support Strength as You Age

Photo by Evelyn Chong

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

There’s no panacea for a longer, healthier life, but maintaining muscle mass comes pretty close. Research suggests that preserving muscle through midlife and beyond is one of the strongest predictors of healthy aging and a longer lifespan. From mobility and balance to metabolic health and immune function, your muscle tissue plays a far greater role in longevity than most people realize.

But here’s the catch: Starting around age 30, muscle mass naturally begins to decline—a process called sarcopenia. Without resistance training, you can lose up to three to eight percent of your muscle mass per decade. That loss speeds up as you get older, contributing to weakness, poor recovery, and a greater risk of falls, frailty, and chronic disease.

So, how do you maintain (and even build) muscle mass with age? It starts with exercise, but doesn’t end there. Let’s explore the lifestyle and nutritional strategies that support muscle and whole-body function for the long haul.

#1: Engage in Strength Training 

If you want to stay strong as you age, resistance training is your best friend. Whether it’s lifting weights, using resistance bands, or doing bodyweight exercises, strength training helps stimulate muscle protein synthesis (MPS)—your body’s process of building and repairing muscle.

Aim for two to three 20- or 30-minute sessions per week that collectively target all major muscle groups. Consistency matters more than intensity, especially as you age. Prioritize proper form, controlled movement, and gradual progression.

#2: Prioritize Protein for muscle health

Getting enough high-quality protein is key to supporting muscle growth and repair. Older adults typically need more protein than younger people due to decreased anabolic sensitivity, meaning their muscles don’t respond to protein intake as efficiently as they once did. 

The federal guideline for individuals 19 years old and older is 0.8 grams of protein per kilogram of body weight (or 0.36 grams of protein per pound). 

However, some experts suggest that adults aged 50 or older should aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day (0.54 to 0.72 grams per pound body weight per day). 

#3: Consider Supplementing with Dileucine 

Leucine is known as the primary amino acid that triggers muscle growth. It plays a critical role in activating MPS. That’s why many high-quality protein sources, like whey, are valued for their high leucine content.

But recent research suggests that dileucine, a dipeptide formed by two leucine molecules linked together, may stimulate MPS up to 60 percent more than free leucine. 

For aging adults who face declining anabolic sensitivity, this could be especially valuable. By offering a more potent anabolic signal, dileucine may help overcome this blunted response and support more effective muscle maintenance.

#4: Support Recovery and Overall Health with Ergothioneine

Exercise builds muscle, but recovery is what allows it to grow and strengthen over time. As you age, your body becomes more vulnerable to oxidative stress and inflammation—two factors that can slow recovery, weaken muscle function, and accelerate aging. That’s where ergothioneine comes in.

Ergothioneine is a naturally occurring antioxidant and amino acid-like compound found most prominently in mushrooms. What makes it unique is its ability to accumulate in the body’s most stress-prone tissues—like the brain, liver, and skeletal muscles—where it works to reduce cellular damage and inflammation.

Often called a “longevity vitamin,” it also supports mitochondrial function, energy production, and cellular resilience. One of the most advanced forms is MitoPrime®, a 99% pure L-ergothioneine made through natural fermentation for optimal potency and absorption.

The Bottom Line

If your goal is to live not just longer, but better, maintaining muscle mass should be at the top of your list. Combine regular strength training, smart protein intake, and targeted support from bioactive ingredients like dileucine and ergothioneine, and you’ll be well on your way to aging with strength, stability, and vitality.