How to Gain Muscle After Turning 50 Years Old

Start with light weights and gradually go to heavier weights as your muscle mass increases.

Lifestyle choices like smoking, alcohol use and an unhealthy diet often take the blame for muscle loss as you get older. Other scapegoats are genetics and the aging process itself. All these may be contributing factors, but the biggest culprit is a sedentary, inactive lifestyle. You can still gain muscle after 50 with regular exercise, physical activity and a protein-rich diet.

Things You'll Need

• Weights
• Exercise equipment (varied and optional)

Instructions

Diet

1. Eat several small meals a day instead of three larger ones. Breakfast should be your biggest meal of the day, followed by lunch and then dinner as your smallest meal. This helps to increase your metabolism.

2. Include high-protein foods in your diet to help build muscle. These include fish, eggs, lean meat, poultry, skim milk, yogurt, nuts and beans.

3. Eat approximately three grams of carbohydrates for every pound of weight per day. Foods high in carbohydrates are oats, whole grains, breads, pastas, rice, potatoes and fruits.

4. Comprise one-third of each meal of good fats. Use olive, canola, coconut or fish oil, nuts, eggs and salmon.

5. Multiply 19 by your body weight to determine the number of calories you need to consume each day. In two weeks, reevaluate and lower the number slightly if you are putting on flab and not muscle.

6. Prevent potential loss of muscle and gain energy for your workout by consuming a carbohydrate and protein shake 15 minutes before working out. Don't forget to include these calories in your daily count.

Exercise

1. Begin each workout with a warm-up period to prevent injury. This can include gentle stretches and progress to walking or jogging in place.

2. Start with light weights and gradually progress to heavier ones. The heavier the weights, the more muscle you will gain. If you cannot lift the weights comfortably at least 8 times, the weights are too heavy, and you should use lighter weights. Lift the weights in sets of 8 to 12 repetitions, resting 2 to 3 minutes between sets. Vary the weight-lifting exercises you do to prevent boredom.

3. Create a few different routines of strength-training exercises. These can include curl downs, heel raises and dips, step-ups, sit-ups and push-ups. Work all your muscles; do not focus on a particular area for maximum muscle gain.

4. Join a gym or purchase your own resistance machine. These include rowing machines, bands, power racks, squat racks, stationary bikes and rowing machines.

5. Learn to do all lifts and exercises correctly, through videos or books or by joining a gym. If you do the exercises incorrectly, you will cause damage to your body instead of building muscle.

Tips & Warnings

• Consult your physician before starting any exercise programs or making any major lifestyle changes.

References

• Georgia State University: Upper Body Strength Training
• Foundations of Wellness: Gaining Muscle at Home on Your Own