Being 50 (and up) just so happens to be a world of possibility for physical fitness. People in their 50s and beyond are crushing workouts and making fitness gains, and you yourself might be wondering how to build muscle after 50.
But, building muscle as you get older can be trickier, and it’s also about more than just having a toned physique. “Lean muscle mass naturally declines as you age,” points out dietitian and strength and conditioning specialist Albert Matheny. “But if you build more muscle mass as you get older, you’re more resilient.”
Building muscle can also be protective of your bones, lowering the risk of developing osteoporosis and mobility issues, says Maurice Williams, a trainer who specialises in senior fitness. Having muscle “plays a crucial role in stability, healthy weight, injury prevention and metabolism,” too, says personal trainer Chrysten Crockett. Basically, there’s no reason not to want to build muscle after 50.
Of course, it’s one thing to know you want to build muscle and another to actually make it happen. Here’s what trainers suggest.
How to build muscle after 50
There’s a range of things you can do and approaches you can take to build muscle after 50, according to trainers. These are some of the biggest moves to get you on the right path.
Do bodyweight exercises
In case you’re not familiar with them, bodyweight exercises use the weight of your body to make you stronger. “Bodyweight exercises like push-ups, squats, and pull-ups will help maintain and develop a strong foundation on which you can add additional types of exercises,” says personal trainer Doug Sklar. Lunges can also be a helpful exercise, Matheny says.
Don’t be scared of heavy weights
Strength training with weight is helpful for building muscle after 50, just like it is when you’re under 50, Matheny says. By the way, Sklar says you’re fine to use heavy weights if you want.
“Don’t be afraid to move heavy weight, but take extra caution to use proper technique,” he adds. (If you’re unsure of proper technique, ask a trainer at your local gym for pointers.) Williams suggests doing this two to three times a week. “Train the entire body with two to three sets, of eight to 15 reps, with moderate to heavy weights,” she says.
Build in recovery periods
Recovery slows down as you get older, Matheny says. “For strength training, it may not be something you do every day to give your body more time to recover,” he says. Matheny suggests alternating strength training days or muscle groups you focus on during each session to allow your body to recover. “Unless you’ve been training your whole life, you have a higher risk of injury,” he says. But building in good recovery periods allows your muscles time to rest between building them up again.
Prioritise protein
“I’ve worked with thousands of clients from age 22 to 82 and one thing remains constant: Nine out of 10 people do not prioritise protein intake,” Crockett says. She points out that protein is essential for muscle repair, growth, and maintenance, making this an important element to focus on.
“Try to get at least 20 to 25 grams of protein in your larger meals, and at least seven to 12 grams of protein in your snacks,” she says. Williams suggests focusing on healthy protein sources like red meat, fatty fish, poultry and legumes.
For example, five pieces of sashimi have about 26g of protein, and 12 almonds have 3g of protein. Check out the amount of protein in other common foods.
Mix things up
Strength training doesn’t have to mean just pumping iron. It’s usually good to have a mix of exercises, Matheny says. “Do things like cycling and swimming, too,” he suggests. While Matheny stresses the importance of load-bearing exercises to build up muscle and bone, he notes that biking and swimming tends to be gentler on your joints. “Just mix it up," he says.
Prioritise sleep
While everyone's different, the Australian Institute of Health and Welfare recommends that most adults get seven to nine hours of sleep a night. “Sleep is where your body does its best work,” Crockett says. “Not only is it going to reset and restore what you’ve depleted during the day, it’s also going to repair the muscle you’ve broken down working out.”
That recovery will allow you to continue to build muscle, she explains. “If you’re not giving your body the time it needs to recover, your workouts are going to be counterproductive,” Crockett says.
Tweak your mindset
Crockett recommends paying attention to how you view this time in your life. “Some people think it’s time to slow down but, in reality, it’s a great time to try new things, challenge yourself, start over in some areas, and pick up new habits,” she says. “It’s a reminder to honour your body for how far it’s gotten you by appreciating it even more.”
If you’ve already been strength training, experts say you’re just fine to keep doing what you’ve been doing. But Sklar says there’s no reason to be intimidated if you’re new to strength training. “You are never too old to incorporate strength training and muscle building exercises into your fitness routine, he says. “If you don’t include them now, today is a perfect day to start.”
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