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Frame

Strength training, muscle, bones and mobility: how to stay strong at 40, 60 and beyond.

Two lines of median grip strength for men and women from age 20 to 89, peaking in the thirties and falling after 40, under the title Grip strength by age

Average grip strength by age: chart, test, 8-week plan

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Bars of bone density change at the spine and femoral neck with supervised strength training and without, under the title Strength training for women over 50

Strength training for women over 50: muscle, bone, plan

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Range bars of the good push-up band for men and women from age 20 to 69, which falls with every decade, under the title Push-ups by age

How many push-ups should you be able to do? Norms by age

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Bars showing weight, fat and lean change for three exercise groups on the same diet, under the title Lose fat, gain muscle

Body recomposition: lose fat and gain muscle after 40

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Bars around a zero line showing that cardio did not measurably slow muscle growth or maximal strength, under the title Does cardio kill gains

Does cardio kill gains? Cardio before or after weights

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Range bars of strength and muscle loss across the decades under the title Building muscle after 40

Building muscle after 40, 50 and 60: what really works

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Timeline of strength, size and endurance over weeks without training under the title How long does it take to lose muscle

How long does it take to lose muscle? Week-by-week timeline

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From the archive

Line showing median grip strength across the lifespan, under the title Sarcopenia

Sarcopenia: Muscle Loss With Age, Self-Tests and What Works

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20 Pound Muscle Gain: How Long It Takes and a Realistic Plan

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Cellulite Strength Training: The 12-Week Plan That Actually Makes Sense

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Reducing Body Fat as a Woman: Priorities, Weekly Plans, and Tracking

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Chest Day: A Shoulder-Friendly Chest Workout Guide

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Building Muscle While Sick: When to Train, When to Pause, and How to Come Back Safely

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Strength Training for Older Adults: A Safe, Simple Weekly Plan

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Greasing the Groove: A Practical, Everyday Plan for More Pull-Ups, Push-Ups, and Skills

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Strength Training Plan: Templates for 2–4 Days per Week (with Progression)

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Muscle-Building Workout Plan for Women: 2–4 Days, Progression, Examples

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Build Muscle Faster: An Evidence-Based Plan for Training, Nutrition, and Recovery

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At-Home Strength Training for Women: Exercises, Plan, and Progression Without Equipment

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Strength Training for Weight Loss: A Clear Plan to Lose Fat Without Losing Muscle

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Body Fat Percentage: Normal Ranges, Charts & How to Interpret (Women/Men)

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Build Muscle at Home: Training Plan, Progression, and Tracking (No Gym Required)

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Beginner Strength Training: A Clear 8-Week Starter Plan (Home & Gym)

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Dumbbell Strength Training: The Simple Full-Body Plan (2–3 Days/Week)

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Strength Training for Women: A Practical Plan for Strength, Muscle, and Longevity

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Muscle-Building Training Plan: Templates, Splits, and Progression (No Guesswork)

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Building Muscle in Old Age: Strategies After 50

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Muscle Building: An Evidence-Informed Plan for Training, Nutrition, and Recovery

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Strength, Muscle & Mobility – Overview

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Strength Training for Runners: The Minimal-Effective Plan (Plus a Standard and Advanced Option)

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One and Done Workout: The Evidence-Aware 7-Minute Protocol (Without the Hype)

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