Strength · Expert
The Muscle-Loss Problem Men Should Address Before 50
The Diary of a CEO — Steven Bartlett, interview with Dr. Darren Candow. · 16/09/2026 · added by men35 desk
Muscle loss doesn't suddenly begin at 50. The more useful strategy is to build and maintain strength before age-related decline becomes noticeable. Key Benefits Highlights the importance of strength after 35 Explains why resistance training matters Shows where creatine fits Focuses on long-term physical independence Muscle Is More Than Size Muscle is your physical reserve. It helps you lift, carry, climb stairs, get up from the floor and remain independent. Age-related declines in muscle mass and strength become increasingly important as men get older, particularly when physical activity falls. That's why your 40s shouldn't be the decade when strength training disappears from your routine. Creatine Can Help — If You Train Creatine isn't a substitute for resistance training. The strongest evidence is for creatine combined with training. A meta-analysis in older adults found that creatine combined with resistance training produced greater increases in lean tissue mass and chest- and leg-press strength than resistance training alone. More recent evidence is somewhat more cautious: a 2026 meta-analysis found that creatine combined with resistance training may provide modest additional improvements in muscle strength, while the evidence for extra gains in muscle mass and physical function remains less certain. That's the right way to read the evidence: Useful supplement. Not magic. The MEN35 Strategy If you're over 35, focus on the fundamentals: Resistance training: At least a consistent weekly routine. Protein: Enough high-quality protein to support muscle maintenance and recovery. Creatine: Consider 3–5 g/day of creatine monohydrate if appropriate for you. Cardio: Maintain cardiovascular fitness. Sleep: Treat recovery as part of training. The objective isn't to stop ageing. It's to enter your 50s and 60s with more physical capacity than you would have had without training. MEN35 Takeaway You don't need to wait until you notice muscle loss. Build your physical reserve now. Bottom line: After 35, strength isn't just about looking fit — it's about staying capable.
Dr. Darren G. Candow, PhD, CSEP-CEP, FISSN
Professor and Director, Aging Muscle and Bone Health Laboratory, University of Regina · Aging muscle, creatine supplementation, resistance training, bone health and exercise physiology.
For informational purposes only. This is not medical advice — consult a doctor before changing medication, supplements or training.