How to Rebuild Muscle After Illness or Weight Loss (Without Losing Your Mind)

Recovery & StrengthWrite a comment2 views

If you’re reading this, you might be wondering how to rebuild muscle after a tough stretch. Maybe you’ve just come through an illness, surgery, or a period where life got in the way, and suddenly the strength you once had seems like a distant memory. I get it. I’m right there with you. I’ll be working to rebuild muscle myself.

My Story: Starting Over Isn’t the End

A little while ago, I was diagnosed with squamous cell carcinoma. Pretty scary. The prognosis is good (90% chance the cancer won’t be back in five years), but the treatment… well, let’s just say it’s not a spa day. Six weeks into a seven-week regimen, the weight is dropping faster than I’d like, and my arms and legs are starting to feel like noodles. I’m watching my muscle fade, and I’ll admit, there are moments when I wonder if I’ll ever get it back.

But here’s the thing: losing muscle due to illness or weight loss isn’t a sign of weakness. It’s a sign your body’s been through a battle. And just like any battle, the comeback is where the real story begins.

Facing the Fears: “What If I Can’t Bounce Back?”

Let’s be real, rebuilding muscle after illness or weight loss can be intimidating. Maybe you’re worried it’s “too late,” or that your age, injury, or diagnosis puts you at a permanent disadvantage. Maybe you’re afraid you’ll hurt yourself, or that it’ll be too hard, or that you’ll fail at bouncing back at all. I’ve wrestled with all those thoughts, especially during treatment, when somedays just rolling out of bed feels like a workout.

Here’s the truth: recovery isn’t a race. Every body is different. But science (and lived experience) says you absolutely can rebuild muscle. At any age, after any setback. The keys are patience, persistence, and the right plan.

How To Regain Muscle Mass after 50

Step One: Start Where You Are, Not Where You Were

The hardest part is mental, not physical. You might remember throwing around heavier weights or jogging up stairs. That’s not where you start. Meet yourself where you are, today, with full honesty and zero shame.

I’ve rebuilt my body probably a dozen times over the years. But one thing has always remained true. When I first got back into moving, I started with ten-minute walks, some gentle stretching, and a few wall push-ups. Not some balls-to-the-wall extreme home workout. I’ll admit, it felt almost laughable compared to my “old normal,” but it was what my body needed. Progress is progress, no matter how small.

Step Two: Embrace Compound Movements

To rebuild muscle efficiently, focus on compound exercises that work multiple muscle groups at once. These not only maximize your time, but they help your whole body relearn how to move and stabilize after downtime.

Sample Beginner Routine (3x per week, 30-40 minutes):

  • Bodyweight Squats: 2-3 sets of 8-12 reps
    (Targets: legs, glutes, and core)
  • Push-Ups (or Knee/Wall Push-Ups): 2-3 sets of 6-10 reps
    (Targets: chest, shoulders, triceps)
  • Bent-Over Dumbbell Rows (or Resistance Band Rows): 2-3 sets of 8-12 reps
    (Targets: upper back, biceps)
  • Standing Overhead Press (light dumbbells or bands): 2 sets of 8-10 reps
    (Targets: shoulders, upper chest)
  • Glute Bridges: 2 sets of 10-15 reps
    (Targets: glutes, hamstrings, lower back)
  • Planks (on knees if needed): 2 x 10-20 seconds
    (Targets: core)

Go slow. Focus on form, not weight or reps. If you’re exhausted, do one set and call it a win. As you get stronger, add sets, reps, or a little weight – never all at once.

Pro tip: If you’re wiped out from treatment or recovery, break your workout into “movement snacks” throughout the day. A set here, a stretch there, it all adds up.

Step Three: Prioritize Protein and Calories

Muscle needs fuel to grow. After illness or weight loss, your body is begging for nutrients, especially protein. Aim for 0.7–1 gram of protein per pound of bodyweight daily, if possible. This can be hard if your appetite’s down (trust me, chemo and radiation aren’t known for making you hungry).

Lean meats, fish, eggs, Greek yogurt, beans, tofu, and protein shakes can all help. If big meals are tough, eat smaller amounts more often. And don’t shy away from healthy fats and carbs. You’re rebuilding. Now isn’t the time to diet aggressively.

Step Four: Rest and Recovery Matter

It’s tempting to “make up for lost time,” but rest is where the magic happens. Schedule rest days, listen to your joints, and get as much quality sleep as you can. During my treatment, there are days when rest isn’t a choice. It’s a necessity. And that’s okay.

Rest and Recovery is part of the plan

Step Five: Track Progress and Celebrate Every Win

Keep a simple log: what you did, how you felt, and what you managed that day. Don’t just track numbers, notice how your energy improves, how stairs get easier, or how your grip strength returns. Celebrate every improvement, no matter how minor it seems.

When you catch yourself saying, “This is so much harder than it used to be,” flip it: “I’m doing this, even though it’s harder now.” That’s strength.

Step Six: Ask for Help and Find Your Tribe

If you’re unsure, work with a trainer experienced in recovery or older adults. If that’s not possible, lean on friends, family, or join a supportive community (like the forum here at StayingFitPastFifty.com!). You’ll find people who get it, who can answer questions, and who’ll celebrate your milestones with you, big or small.

Step Seven: Be Kind to Yourself

Rebuilding muscle after illness (or weight loss) is a marathon, not a sprint. You’ll have good days and rough ones. Some weeks will be two steps forward, one step back. The trick is to keep showing up, even when it’s hard.

I still have days when I feel like a beginner, but every rep and every walk is a reminder that I’m moving forward. If I can do it -post-cancer, post-weight loss, post-“Dad, you look tired”- so can you.

Common Fears (and Why They Don’t Have to Stop You)

“I’m too old.”

Muscle can be rebuilt at any age. Studies show folks in their 70s, 80s, and even 90s make gains with resistance training.

“I’m afraid of getting hurt.”

Start slow, use good form, and listen to your body. If something hurts (not just sore – hurts), stop. Recovery is about progress, not punishment.

“I don’t know where to start.”

That’s what this blog and our community are for. Ask questions, try the routine above, or adapt it to fit your needs.

“What if I never get back to where I was?”

You might not, but you’ll get somewhere better than where you are now. And that’s worth everything.

Final Thoughts

Rebuilding muscle after illness or weight loss isn’t about perfection. It’s about progress, persistence, and patience. Start where you are, do what you can, and remember: every bit of strength you regain is a victory worth celebrating.

You’re not alone. I’m rebuilding right alongside you, and our community is here for every step, rep, and laugh along the way.

Stay strong (and stubborn),

– Dave

Finding Motivation on the Tough Days

Motivation & MindsetWrite a comment4 views

My Go-To Motivation Strategies When I’d Rather Stay in Bed

Let’s not sugarcoat it: some days, motivation just doesn’t show up. You know the days I’m talking about. The alarm goes off, and it feels like your bed has somehow doubled in comfort overnight. Maybe you’re tired, sore, or just plain worn out. Maybe you had a rough night’s sleep (thanks, Posey, for barking at that suspicious noise outside at 2 a.m.), the weather is gloomy, or you’re still battling the aftereffects of illness or treatment. Or maybe, like me, you’ve got a lot on your plate – kids, dogs, work, doctor’s appointments, and that nagging sense that you’re not doing “enough.”

Here’s the truth: everyone has days when the couch seems more appealing than the gym, when meal prepping feels like climbing Everest, and when “just one more episode” turns into three. I’ve been there. Heck, I live there sometimes. But over the years (and especially during my cancer treatment), I’ve learned a few honest, practical strategies to keep myself moving, even when motivation is nowhere to be found.

Today, I want to share those with you. Not as a guru or someone who’s got it all figured out, but as a regular guy who’s wrestled with the snooze button and occasionally lost.

Start Small, Win Big

One of the biggest mistakes I see (and have made myself) is thinking motivation has to be all-or-nothing. If you’re not feeling 100%, why bother, right? Wrong. The secret is to lower the bar, at least for today.

If I wake up feeling like I got run over by a truck, I don’t tell myself I need to crush an hour-long workout. I just commit to something small: Maybe ten minutes of stretching, or a short walk with the dogs. Most of the time, once I get moving, I find a little more energy. And even if I don’t, I can still pat myself on the back for doing something. Action breeds motivation, not the other way around.

*Here’s a corny, 90’s Tony Horton stretch video to get you moving and keep you flexible.

Make It Routine, Not a Decision

Motivation is fickle, but routine is reliable. If you tie your healthy habits to something you do every day, you don’t have to waste energy deciding what to do. You just do it.

For me, that means I start the day with a glass of water, a quick stretch, and a check-in with Tina (who usually asks how I’m feeling and whether I remembered to let the dogs out). My workouts are scheduled like appointments. They’re not negotiable, even if the “workout” some days is just walking around the block or doing a few bodyweight squats while waiting for the coffee to brew.

The less you have to think about whether to do something, the more likely you are to do it. Especially when motivation is low.

Use Accountability (Even If It’s Embarrassing)

I’ll admit it: sometimes, the only reason I get moving is because someone else is watching. My family is a built-in accountability squad, whether I like it or not. The dogs expect me to play with them (Posey will actually sit and sigh dramatically until I cave), and the girls have been known to call me out if I’m slacking.

But you don’t need a house full of energetic kids and dogs to build accountability. Text a friend and tell them your plan for the day. Post your goals in an online forum (like the one I’ll be adding to this site soon!). Even keeping a calendar on the fridge where you check off completed workouts can give you that extra nudge.

Remember Your “Why”

Here’s something I had to learn the hard way: if your only reason for working out is “because I should,” you’ll always be fighting an uphill battle. When you’re tired, sick, or just not feeling it, guilt and obligation aren’t strong enough to get you moving.

For me, my “why” is crystal clear. I want to be around for Tina and the girls. I want to keep up with Brooklyn and Scarlet (and maybe still beat them at the occasional sprint). I want to show my family that I’m not giving up, no matter what. On the days when my energy is shot and the scale is headed in the wrong direction thanks to treatment, I remind myself that every little effort is about more than just me. It’s about being here, present, and strong for the people I love.

Find your why. Write it down. Say it out loud. Remind yourself often, especially when motivation is nowhere to be found.

Make It Social (or At Least Fun)

Let’s be real. Doing things alone can get boring. When I’m dragging, I rope the family in. Sometimes we’ll do a silly group workout in the living room (yes, the dogs join in, and yes, it’s chaos). Other times, I’ll call a friend for a walk or a quick check-in.

Even if you’re flying solo, you can make things more fun. Create a playlist of your favorite songs, listen to a podcast, or reward yourself with a treat after finishing a workout (I’m not above bribing myself with a good cup of coffee).

Fitness doesn’t have to be serious all the time. Laugh, make it a game, or compete with your past self. You’ll be surprised how much further you go.

Accept the Ebbs and Flows

Motivation comes and goes, especially as we get older and life throws us curveballs. Some weeks, I’m on fire – knocking out workouts, eating well, and feeling great. Other weeks, especially during treatment, the best I can do is just keep moving forward. That’s okay.

One bad day (or week, or even month) doesn’t erase your progress. I’ve learned to forgive myself quickly and get back on track, no matter how many times I have to start over. Progress isn’t linear, and some days, just showing up is a victory.

Lean on Your Community

If there’s one thing I’ve taken away from this past year, it’s the power of community. When I started telling people about my cancer diagnosis, the support I got was overwhelming – in a good way. Friends, family, neighbors, even people I hadn’t talked to in years reached out to offer encouragement, advice, or just a listening ear.

That’s a big reason why I’m creating a forum here at StayingFitPastFifty.com. We all need a place to share our struggles, celebrate our wins, and pick each other up when we’re down. If you don’t have a support system yet, you’re welcome here. Ask questions, share your story, or just lurk until you feel comfortable. We’re all in this together.

Give Yourself Permission to Rest

This one might sound strange in a post about motivation, but hear me out: sometimes, the most productive thing you can do is rest. I’m not talking about quitting. I’m talking about listening to your body. If you’re truly exhausted, fighting illness, or just burned out, pushing through can do more harm than good.

Rest, recover, and come back when you’re ready. Fitness is a lifelong journey, not a sprint. There will be days when rest is the best choice you can make.

Celebrate Every Win

When you’re fighting for motivation, it’s easy to overlook the small victories. But those are the ones that matter most. Did you stretch today? Win. Did you take your meds on time? Win. Did you walk the dogs, even if it was slow? Big win.

Celebrate Every Motivational Win

Celebrate yourself. Share your wins (and struggles) with others. Over time, those little victories add up to big changes.

Final Thoughts: You’re Not Alone

If you’ve made it this far, you already have what it takes to keep going. Motivation isn’t about always feeling pumped up or inspired. It’s about showing up, even when you’d rather stay in bed. It’s about making the next right choice, no matter how small.

I’m right there with you. Tired some days, cranky others, but always determined to keep moving forward. Some days, that means crushing a workout. Other days, it means just putting one foot in front of the other.

So, if you’re struggling with motivation, know this: you’re not alone. Reach out, connect with others, and remember your why. Together, we can get through the tough days and come out stronger on the other side.

Stay strong, stay stubborn, and don’t be afraid to laugh along the way.

—Dave

Welcome to StayingFitPastFifty.com

Featured, Getting StartedWrite a comment16 views

Why I’m Here (and Why You Should Be, Too)

If you’d asked me ten years ago what my fifties would look like, I probably would’ve painted a picture of myself hiking with my family, embarrassing my daughters on the dance floor at their weddings, and maybe even running a 10K or two. Definitely not writing a blog about fitness, health, and fighting off cancer. Yet here I am: fifty years old, still determined, learning as I go, and ready to invite you along for the ride.

So, who am I? I’m Dave Sadows. A regular guy with a not-so-regular sense of humor, a supportive streak a mile wide, and a stubborn determination to keep moving forward no matter what. I’m married to Tina, who’s my best friend and the undisputed CEO of our household. Tina is my rock. She keeps me honest, humble, and occasionally reminds me that sweatpants are not appropriate for every occasion. Then there are my two beautiful daughters, Brooklyn and Scarlet, who keep me both young at heart and painfully aware that I’m not as young as I once was. They definitely keep us busy, laughing, and we occasionally make them roll their eyes. If you’ve ever been on the receiving end of a teenager’s “seriously, Dad?” look, then you know exactly what I mean.

Zen retreat where everyone calmly sips green smoothies.
Serenity now!

Now, before you picture our household as some zen retreat where everyone calmly sips green smoothies, let me set the record straight. We’re a little nuts, in the best possible way. On top of two energetic daughters, we’ve got three dogs: Posey, Finn, and Luna. These pups have a combined energy level somewhere between a toddler on a sugar rush and a tornado. There’s never a dull moment – whether it’s Luna sneaking socks, Finn chasing squirrels and scaling fences like he’s training for the Olympics, or Posey trying to claim every couch cushion as her own. Add in two kids and a recovering (more on this in a minute) dad, and you’ve got a home that’s always in motion, always a bit chaotic, but always full of laughter, love, and the kind of excitement that makes every day an adventure.

Why I’m Starting This Blog

Let’s be honest: fitness advice for people our age is kind of a joke. Half of it assumes you’re ready to run an Ironman, and the other half treats you like you’re one misstep away from a full-body cast. The truth for most of us is somewhere in the middle. We want to stay active, enjoy life, and maybe even surprise our kids by keeping up with them on the basketball court. But we also have real challenges. Aches and pains, busy lives, and, sometimes, the kind of health curveballs that make you rethink everything.

Which brings me to the elephant in the room: my cancer diagnosis.

The Big C

 

My Cancer Fight: The Real Story

A few months ago, I got the kind of news nobody wants. After a series of tests and some medical sleuthing, I was diagnosed with something called squamous cell carcinoma with unknown primary. In plain English, it means there were cancerous cells in my body, but the doctors couldn’t pinpoint where it originally started. Not exactly the highlight of my year. But here’s the good news: it turns out my prognosis is actually really strong. I’ve got a 90% chance that the cancer won’t be back in five years. Statistically speaking, those are pretty solid odds and about as good as it gets.

Right now, I’m five weeks into a seven-week treatment plan. That means I’m closer to the finish line than the starting line. I won’t lie to you. Cancer treatment is tough. I’m losing weight (and will likely lose more before I’m through), my energy isn’t what it used to be, and some days, the only “workout” I get is dragging myself out of bed. But my determination hasn’t wavered. In fact, it’s stronger than ever. I plan to rebuild, regain muscle, and get back to running my daughters around—maybe even embarrassing them by showing up at their events in actual workout gear.

Family: My Motivation and My Why

If you ask me what keeps me going, I’ll always give you the same answer: my family. Tina has been so strong throughout this journey. She’s the one making sure I’m getting enough calories (even when food doesn’t taste like much), encouraging me to rest when I need it, and reminding me that it’s okay to lean on others. Brooklyn and Scarlet, meanwhile, have given me countless reasons to smile, even on the toughest days. They’re the reason I want to not just survive, but thrive, and why I care so much about helping others do the same.

What You’ll Find Here

So, why should you stick around? What can you expect from StayingFitPastFifty.com?

Straightforward Advice.
No miracle cures, no complicated jargon, no “one weird trick.” Just real-world, practical advice on fitness, health, and wellness for guys (and gals) who want to stay active after fifty. I’ll share what’s working for me, what isn’t, and what the science actually says.

A Dash of Humor.
Let’s face it: if you can’t laugh at yourself while trying to touch your toes or remembering where you put your car keys (again), you’re missing out on half the fun. I promise to keep things light, honest, and maybe even a little bit entertaining.

Honest Stories.
The highs, the lows, and everything in between. I’ll talk about my own setbacks, from losing muscle during cancer treatment to the occasional struggle with motivation. I’ll also celebrate the wins, no matter how small. If you’ve ever spent fifteen minutes looking for your glasses only to realize they’re on your head, you’re in good company.

Community and Support.
One of my biggest goals is to make this site more than just a blog. I want it to be a real community. That’s why I’m adding a forum where you can ask questions, share your own stories, and connect with others who get it. Whether you want advice on meal planning, need motivation to get back into a routine, or just want to swap favorite healthy recipes, this is your space, too.

Why a Forum?

Here’s the thing I’ve learned: we’re stronger together. When I started telling people about my diagnosis, I was blown away by how many others had faced something similar or knew someone who had. The support, advice, and simple “Hey, you’ve got this” messages made a huge difference. I want you to have that, too.

The StayingFitPastFifty.com forum will be a place to:

  • Ask for advice (no question is too small or too silly)
  • Share your fitness wins and struggles
  • Talk meal planning, recipes, and nutrition
  • Connect with others who understand what you’re going through
  • Find encouragement on the tough days and celebrate the victories on the good ones

I believe everyone deserves a place where they belong, and where they can get real answers from real people, not just generic advice from someone who hasn’t been there.

Looking Forward

I may be losing weight right now, and sure, I’m definitely not at my physical peak. But I’m more determined than ever to come back stronger, fitter, and maybe even a little wiser. And if I can do it, I know you can, too. Whether you’re recovering from an illness, trying to get back in shape after years away from the gym, or just looking for a place to connect with people who “get it,” you’re in the right place.

We’re all in this together, and I’m honored to have you here with me. So pull up a chair (but don’t get too comfortable!), say hello in the forum, and let’s get moving—one step, one meal, and one laugh at a time.

Stay strong, stay stubborn, and let’s show the world that life after fifty is just getting started.

—Dave