Aarón Santos outlines science‑backed muscle‑building plan for adults over 50

Aarón Santos, technical director of Men's Health, explains that testosterone levels in men fall about 1 % each year after age 40‑50, leading to reduced muscle mass and higher abdominal fat. He recommends three practical steps for people over 50: increase training intensity and vary weights, work out more frequently with shorter sessions, and prioritize deep sleep to support protein synthesis and recovery. Clinical studies show that older adults can still achieve hypertrophy when they follow progressive overload, higher frequency, and adequate rest.

María García, pharmacist and author of *Mujeres de hierro*, promotes a simple stair‑climbing routine that can be done three times a day. A study cited by García found that sedentary participants who climbed roughly 60 steps (about three floors) at a vigorous pace three times daily, three days a week for six weeks, improved cardiovascular fitness, boosted metabolism, and reduced post‑meal glucose spikes. She advises integrating the exercise into everyday activities—using stairs at work, hotels, or at home—and performing it at an effort level of 6‑7 out of 10.