As individuals age, maintaining muscle mass and managing body fat becomes a primary concern for older bodybuilders, especially those over the age of 45. Fortunately, there are effective strategies to address these challenges and continue making fitness progress. Resistance Training: Prioritize resistance training to preserve and build muscle. Focus on compound movements and progressive overload to stimulate muscle growth. Nutrition: Consume a well-balanced diet with adequate protein to support muscle maintenance. Pay attention to portion control and choose nutrient-dense foods. Cardiovascular Exercise: Incorporate regular cardio workouts to manage body fat. High-intensity interval training (HIIT) can be particularly effective for fat loss. Hormone Optimization: Consult with a healthcare professional to monitor hormonal changes and explore potential options like hormone replacement therapy if needed.