Building muscle in later life: What you need to know

The WHO recommends doing muscle-strengthening exercises on at least two days a week. Three sessions would be even better, says sports physiotherapist Ghisoni. “This allows you to spread the training stimuli more effectively throughout the week."

Don’t focus solely on individual muscles – train the major muscle groups throughout your body: your arms, legs, buttocks, back, stomach and chest. 

Depending on your starting point, suitable options include bodyweight exercises, resistance bands, weight machines and free weights.

“I often see older adults using, for example, 20 kg on the leg press. This machine works all the muscles in the legs and glutes. You can therefore train with up to three times your own body weight,” explains Ghisoni.

Ghisoni’s rule of thumb is: “Older adults should train at an intensity that allows them to just about complete the final few repetitions.”

Beginners don’t need to take on an extensive programme straight away. “Start with two sets per exercise,” says Ghisoni.

Technique and safety come first. Guidance from a qualified professional can help you choose the right exercises and perform them in a controlled manner. 

If you have an existing medical condition, experience pain or are particularly frail, your exercise programme should be tailored to your individual needs in consultation with a medical professional or physiotherapist.

To help prevent falls, the WHO recommends that older people do varied exercises combining strength and balance at least three days a week. 

So it’s a good idea to incorporate a few specific balance exercises into your training sessions.

According to the Schweizer Gesellschaft für Ernährung SGE (Swiss Society for Nutrition), people over 60 need around 20% more protein than younger adults. This equates to 1 gram of protein per kilogram of body weight each day. 

People who do strength training regularly need slightly more. “In this case, experts recommend between 1.5 and 2.5 grams of protein per kilogram of weight,” says Ghisoni. 

For everyday life, Ghisoni recommends spreading your protein intake throughout the day: “Make sure at least one meal contains enough high-quality protein – between 25 and 40 grams.” Better still, plan several such protein-rich meals a day.

The reason is that muscles become less responsive to protein as we age. This phenomenon is known as anabolic resistance.

For everyday use, information based on typical portion sizes is more practical than rankings per 100 grams. The Swiss Society for Nutrition provides the following average values:

Values vary depending on the product. Quark and cottage cheese are also high in protein. 

An important point about plant-based alternatives: Soy drinks generally contain significantly more protein than oat, rice or almond drinks. 

For pulses, it is important to distinguish between dry and cooked weights – cooked lentils contain a lot of water and therefore provide less protein per 100 grams than dry lentils. 

Vitamin D contributes to normal functioning of muscles and bones. A deficiency can weaken the muscles. It is therefore important to ensure an adequate intake. 

“However, vitamin D doesn’t have a direct effect on muscle growth,” says Ghisoni. 

The Federal Food Safety and Veterinary Office recommends taking a supplement from the age of 65, as the skin produces less vitamin D and food alone doesn’t usually provide enough. 

Swiss dietary recommendations suggest 20 micrograms per day, equivalent to 800 international units.

• Eat enough: “Time and again, I see older people who don’t eat enough, and therefore lack the energy required to build muscle,” says Ghisoni.
• Combine a variety of plant-based protein sources: Eating a varied selection helps ensure an adequate supply of the different building blocks of protein.
• Protein powders aren’t essential: They can be useful if you find it difficult to meet your needs through regular meals. “Nevertheless, you should try to meet as much of your protein requirement as possible through your diet,” says Ghisoni.

Don’t work out on days when you already have a lot of everyday activities planned. Instead, choose days when you can relax after your workout. 

Allow 48 hours between two intense sessions targeting the same muscle group. Extend your recovery period if you experience severe muscle soreness or a noticeable loss of strength. After an unusually strenuous workout, recovery can take several days.

Sleep is one of the most important factors for successful training. During sleep the body repairs tissues and replenishes its energy reserves. Studies also suggest that sleep deprivation can contribute to muscle loss.

• The load can be increased easily. Equipment and weights of varying heaviness make it easier to increase resistance in small increments. This is useful when basic bodyweight exercises no longer provide a sufficient challenge.
• Professional support is available. Qualified staff can assess your technique and training plan. Before signing a contract, check exactly how much individual support is included.
• Workouts can be varied in many ways. A range of equipment allows you to target the major muscle groups and adapt exercises to accommodate any limitations.

• It’s easy to fit into everyday life. There is no need to travel, your schedule is flexible and the initial costs can be kept low.
• Exercises can be effective even with basic equipment, provided they are suitable and adjusted regularly.
• With regular support from a professional, a home exercise programme can also be developed effectively. 

Here’s how to do it:

1. Place a sturdy chair without wheels against a wall.

2. Sit on the front edge of the seat with your feet flat on the floor, hip-width apart.

3. Lean your upper body slightly forwards and use the strength in your legs to stand up.

4. Stand upright. Then move your buttocks back towards the chair in a controlled manner and slowly sit down.

Muscle group: Thighs and buttocks

Repetitions and sets: Start with five repetitions, then progress to eight to twelve repetitions for two to three sets.

Adaptation: If necessary, use your hands for support at first. Once the exercise becomes easier, stop using your hands for support. Later, you can add extra weight under professional supervision. 

Here’s how to do it:

1. Stand upright behind the back of a sturdy chair or in front of a kitchen worktop and hold on.

2. Slowly raise both heels until your weight is on the balls of your feet.

3 Lower your heels back down in a controlled manner. Do not rock back and forth.

Muscle group: Calves

Repetitions and sets: Start with five repetitions, then progress to eight to twelve repetitions for two to three sets.

Adaptation: Once the two-legged version becomes easy, gradually shift more weight onto one leg. Keep holding on – the main aim is to work your calves, not test your balance. 

Here’s how to do it:

1. Stand about an arm’s length away from a wall.

2. Place your hands on the wall at chest height.

3 Bend your elbows and move your body towards the wall. Keep your back and hips as straight as possible.

4. Push yourself away from the wall without arching your back.

Muscle groups: Chest, shoulders, arms

Repetitions and sets: Five to ten repetitions per set; start with one set, then build up to three.

Adaptation: If you find the exercise difficult at first, stand closer to the wall. Standing further away makes the exercise more challenging. However, only move far enough away that your feet remain firmly planted and you can control the movement.

Here’s how to do it:

1. Stand upright behind the back of a sturdy chair or in front of a worktop and hold on.

2. Slowly lift one leg to the side without tilting your upper body in the opposite direction.

3. Keep your foot and knee pointing forwards as much as possible.

4. Bring your leg back in a controlled motion, then switch sides.

Muscle group: Outer hip muscles

Repetitions and sets: Start with five repetitions on each side, then increase to eight to twelve repetitions per set for two to three sets.

Adaptation: Once you’ve mastered the movement, you can add resistance – such as a light ankle weight – to make the exercise more challenging.

Here’s how to do it: 

1. Stand in front of a worktop or wall and support yourself with your hands.

2. Lift one foot slightly off the floor. Keep the knee of your supporting leg relaxed and your pelvis as level as possible.

3. Hold for five to ten seconds, then lower your foot – and switch sides.

Repetitions: Do three repetitions on each leg.

Adaptation: Once you feel confident doing the exercise, you can loosen your grip and, later, keep your hand just above the support. However, make sure it remains within reach at all times. 

Basic insurance does not contribute towards fitness centre memberships – even if strength training benefits your health or has been recommended by a doctor.

Supplementary outpatient insurance, on the other hand, may cover part of the costs. You should therefore check in advance whether and to what extent your insurance will contribute, and whether any additional conditions apply.

In cases of medically necessary rehabilitation, basic insurance may cover medically prescribed medical training therapy (MTT). Patients train under the supervision of a physiotherapist. As a rule, MTT follows individual physiotherapy treatment and is available for a limited period.

Nutrition advice is covered under basic insurance if it is prescribed by a doctor, there is a recognised medical indication, and the advice is provided by an authorised nutrition professional.

This may be the case with an inadequate diet or malnutrition, certain metabolic conditions, digestive or kidney diseases, and obesity.

Diagnosed malnutrition may be particularly relevant for older people who do not eat enough and experience muscle loss. As a rule, up to six sessions are covered per doctor’s prescription. If further sessions are required, a new prescription may be issued.

In general, basic insurance covers medicines if they:

• Are prescribed by a doctor
• Are included on the specialities list
• Used for the approved indication
• Meet any additional reimbursement requirements.

If medication is used to treat an underlying illness or deficiency, the costs may be covered. However, a medicine is not covered solely because it is intended to support muscle growth. 

The specific medication, diagnosis and conditions set out in the specialities list determine whether the costs are covered. 

Protein shakes, creatine, and other common sports supplements generally have to be paid for by the customer. Dietary supplements are legally classified as foodstuffs rather than medicines.

For vitamin D, coverage depends on the product and its intended use: Although vitamin D is recommended from the age of 65, this doesn’t automatically mean that basic insurance will cover every preparation.