How to Gain Muscle After 50
As time takes its toll on your body, it can be difficult to gain muscle mass, especially if you're a late bloomer at physical exercise. While everyone's energy levels are different, your stamina decreases as you age, which affects your body's ability to withstand physical stress from weight lifting and increases your risk of personal injury due to strenuous techniques. Drs. Mehmet C. Oz and Michael F. Roizen, authors of "You: On A Diet," state that your muscles lose small amounts of protein as you age, which provides stamina and strength. By increasing your muscle mass, you simultaneously help prevent weight gain and overall declines in health.
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Instructions
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Start your weight training by lifting dumbbells within your capability to slowly build muscle. Hold the dumbbells on either side of your legs and slowly lift them until they reach your chest. Complete 10 to 12 repetitions of the dumbbell lift, which equals one set. Complete two sets and gradually increase the weight of the dumbbells every two weeks.
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Exercise daily. According to Oz and Roizen, the exercise from walking at least 30 minutes daily rebuilds protein necessary for stamina- and strength-training.
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Perform squats with one dumbbell in each hand and standing with your feet shoulder-width apart. Bend down with your knees while keeping your back straight, and return to the standing position. Perform two sets of 10 to 12 repetitions; increase the weight of the dumbbells by 5 to 10 pounds every two to three weeks.
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Exercise with resistance-training machines that focus on your biceps and chest for 30 minutes a week to increase muscle mass.
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Tips & Warnings
The goal of gradual increases of the weight is to tire your muscles out after the sets. This forces them to work harder and therefore increase in size.
References
- Photo Credit senior power 116 image by Paul Moore from Fotolia.com
