Building muscle after 50
Posted on: 16 May 2019 by Shahnaz Hussain
The truth is, you no longer have the energy and stamina you had when you were younger.
Is it possible to build muscle after 50? Absolutely! Your body can and will adapt to the stress you impose on it. Most people feel that it is inevitable to gain weight and stop working out as they age due to hormonal shifts, fatigue, and injury. But one exciting thing about muscles is that if you don’t use it, you lose it.
Strength training is crucial for older adults as it boosts bone density, enhances memory, prevents conditions such as osteoporosis and burns calories. This guide gives you tips on how to build muscle after 50.
1. Don’t compete with your former self
The truth is, you no longer have the energy and stamina you had when you were younger. Don’t beat yourself up for it though, its nature. However, this means that you have been more deliberate in your workout and you have to take your age into account when choosing what to do at the gym. This is especially true if you have not been working out for a long time and you are thinking of regaining your muscles strength.
2. Use more compound exercises as opposed to isolation
Compound exercises are workouts that involve multiple muscle groups simultaneously while isolation exercises focus on smaller muscle groups such as biceps, shoulder raises and chest flys. Some of the workouts you will be doing include core workouts such as leg raises, bench press to target the chest, shoulders, and triceps, and bent over row for big arms, and lower back. You may need to modify some of the compound workouts to make them safer on your knees, backs, and shoulders.
The number of sets and reps you do will depend on what your trainer recommends for you. However, you will start with light ranges of fifteen reps a set, then moderate ranges with 8-12 rets a set and eventuallyheavy ranger where you will be able to manage 5-8 reps a set.
3. Start a nutrition plan
Your nutrition plan is the difference between building big and bulky muscle or big and lean muscles. It’s not enough to work out and grow muscles as nutrition plays a significant role. You need to eat enough calories to promote growth without consuming the wrong calories, or you will end up getting fat. You also need to eat enough veggies, and proteins to maintain a proper healthy diet. The problem with most people is that their diet is imbalanced and lacking in crucial nutrients. You can speak to your nutritionist to help you find one that is suitable for you.
4. Consider using supplements
Supplements can help you build your muscle capacity by giving you the right nutrients. There are tons of sites you can visit and purchase supplements such as multi-vitamins. If you are not comfortable using any supplements, that’s ok. You can boost your muscle capacity through diet.
Conclusion: Building muscle after 50 is a great way to maintain a healthy lifestyle. Building muscle strength is extremely important, and these tips have shown you exactly how to do it.