How to Build Muscles After Age 50
It's never too late to start working out. In fact, staying active as you get older helps prevent joint problems, fractures, stress, weight problems and some chronic diseases. Hormonal changes in post-menopausal women can make it difficult for older women to gain muscle mass, but men and women over 50 benefit from strength-training exercises. However, older adults are also at a higher risk of joint injury or overexertion, so proper form and a safe exercise schedule are essential.
Other People Are Reading
Instructions
-
-
1
Talk to your doctor about whether exercising is safe for you, especially if you have chronic diseases such as arthritis or diabetes or have had a hip replacement.
-
2
Learn proper weight-lifting technique from a certified trainer if you haven't lifted weights before or aren't sure of your form. Proper form protects your body from injury and ensures you work the correct muscles. For example, never lock your joints, hold your breath or jerk the weights.
-
-
3
Lift weights two to four times per week. Use free weights whenever possible because they help maintain your balance. Warm up by walking for five to ten minutes before you start lifting. Choose weights you can lift at least 8 times and do two or three sets of 8 to 15 repetitions. Add more weight once you can comfortably lift a weight for 15 repetitions.
-
4
Rest at least one day between exercise sessions. Muscle soreness is normal, but if you feel joint pain after working out, you are lifting too much weight or using incorrect form.
-
5
Eat enough protein, which helps repair and build muscles. Women over 50 should eat at least 46 g of protein daily, while men over 50 require at least 56 g. Meat, eggs, fish, milk, nuts and legumes provide lots of protein.
-
1
References
Resources
- Photo Credit 3lb free hand weight (path included) image by samantha grandy from Fotolia.com
