Here’s the thing: It may be harder to build muscle in your 50s—but it’s not impossible. Let’s paint the picture, shall we? With age, our bodies become less efficient at digesting and absorbing protein; as a result, we lose muscle mass and strength. And menopause makes things even more complicated: During both perimenopause and menopause, estrogen levels start to plummet, which leads to a decrease in muscle mass and function. 

That being said, it’s crucial to stay on top of your lean muscle mass as you age, with adequate protein intake and strength training. And, sure, your body might not appear as tightly toned as it did in your 20s, but that doesn’t mean you won’t notice any gains. 

“When you are adding in resistance training, some kind of high-intensity training, and making sure that your nutrition is really dialed in, you can achieve a great body composition regardless of your phase in life, regardless if you have hormones on board or not,” Lyon shares. “I believe it because I’ve seen it.”