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Declining muscle mass is part of aging, but that does not mean you are helpless to stop it. The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list. Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist. But just because you lose muscle mass does not mean it is gone forever.

Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women's Hospital. One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire. Some research has shown that supplemental testosterone can add lean body mass-that is, muscle-in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men. Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume-weight, reps, and sets-as your strength and endurance improve. This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.