How to Build Muscle in Women Over 45

Fitness is critical for all ages, but it's especially important for women over 45. After age 40, women begin to slowly lose lean muscle mass if they're not engaging in regular resistance training. Weekly strength training increases muscle, burns calories and improves metabolism levels, in addition to maintaining bone density. Studies also indicate that a weight training regimen can help fight off diseases like diabetes, osteoarthritis, depression, anxiety and hypertension.

Things You'll Need

• Dumbbells and barbells of varying weights

Instructions

1. Select resistance exercises that target each muscle group in the legs, arms and core. A balanced set of exercises should target your hamstrings, quadriceps, gluteals, pectorals, lats and traps, deltoids, biceps, triceps, abdominals and lower back. Focusing on each of these individual muscle groups will help you maintain muscle balance throughout your body.

2. Use free weights for most of your exercises. Free weights force your muscles to stabilize and control the weight more than machines do, which will help you build lean muscle more quickly. In addition, most free weight exercises translate to real-life movements, so you're functionally training your muscles for everyday tasks.

3. For each exercise, perform three to five sets of 8 to 12 repetitions. This will help you build strength, endurance and muscle tone. Remember to challenge yourself with the weight you lift. To achieve desired results, your muscles should reach a point of fatigue by the end of each set.

4. Avoid focusing on quantity of repetitions over quality of repetitions. Each rep should be performed slowly and carefully so that you're not allowing momentum to carry you through the movement. This will allow for improved muscle building and reduced injury risk.

5. Monitor your protein intake. Protein helps to repair muscle fibers, build lean muscle and improve bone density. Generally speaking, to gain lean muscle, women over 45 need 45 to 60 grams of protein per day (depending on their body weight and activity level). Consult your physician to determine a healthy protein intake for muscle building.

6. Vary your protein sources for maximum benefit, avoiding foods high in saturated fat. Choose from a variety of lean meats, fish, low-fat dairy products, beans, eggs and nuts. Many of these foods have additional benefits. For example, the oils contained in fish help protect your heart and brain, and beans and nuts provide daily fiber that can help lower your cancer risk.

7. Don't become discouraged. With a regular strength training routine and proper food intake, your body can continue to build muscle for many years. Weight training after the age of 40 is especially important, since it helps maintain bone density and prevent osteoporosis and bone damage. In addition, each pound of muscle added to your body means increased fat burning--up to 50 additional calories per day.

Tips & Warnings

• Always exhale on your exertion, taking care not to hold your breath between repetitions. Your muscles need oxygen to maximize workout benefits. In addition, holding your breath during weight training can lead to dangerous blood pressure changes. Meet with a personal trainer if you have never used weights before. Your trainer will teach you proper form so you achieve maximum benefits without injury.

• Do not overdo your protein intake. While your body requires protein to aid in the repair and building of muscle, too much protein can stress the kidneys.

Resources

• WebMD for Protein Requirements