2023-11-01 23:07:50
If you think that building muscle doesn’t work as you get older, you’re wrong. Even if you are over 50, it is possible to build muscles and keep your body fit. There are also some health benefits that can be achieved with the right approach. We’ll tell you what you need to pay attention to.
Can you still build muscle as you get older?
Yes, building muscle is still possible even with advanced age. However, it is important to remember that the body changes over the years. Therefore, training and nutrition must also be individually adapted.
As we age, there are some physical changes that also affect muscle development. For example, your metabolism becomes slower. There are also hormonal changes. In women, these ensure that nutrients are processed more slowly and the body accumulates fat more easily. In men, testosterone levels decrease, which slows down muscle building because testosterone is involved in this.
Why is muscle building important as we age?
Anyone who has muscles even as they get older makes everyday life a lot easier. The muscles are involved in every movement – everyday tasks such as climbing stairs or shopping can be carried out more easily.
Muscles also help regulate body weight because they burn calories even when resting – making weight loss easier. Gaining weight is also easier to achieve with muscle because muscle weighs more than fat.
Because muscles surround the joints, they also protect against injuries. Injuries can be very limiting, especially as we get older, which is why a trained body can be an advantage in this regard.
Exercise is helpful against various diseases. For example, it can be used to counteract muscle loss, osteoporosis or cardiovascular diseases.
Last but not least, a fit body increases the quality of life: various movements such as bending or standing up are much easier when you are trained. Sport also tightens the skin, which can contribute to well-being.
What helps build muscle as you age?
If you want to build muscle as you get older, you should – logically – be physically active. A second important factor is proper nutrition, as the metabolism works more slowly.
It is therefore important to eat healthy and balanced. Make sure you consume enough proteins as they are important for building muscle. As a guideline, 0.8 grams of protein per body weight is recommended for people under 65, and 1 gram per body weight for people over 65. However, this is only a rough guide, as the exact protein requirement depends on other factors such as gender or amount of sport.
Also try to avoid fats and added sugars. Instead, consume unprocessed foods and make sure you get enough fiber. This type of diet is recommended if you want to lower your cholesterol levels.
Of course, it is also important to drink enough. Water and unsweetened tea are best. You should try to drink at least 1.5 liters a day.
How should you exercise as you get older?
If you’ve been doing strength training for a long time, you don’t necessarily have to change your training plan. It is important that you listen to your body in this case. If you feel joint pain, consider replacing the appropriate exercise. It is also important to remember that the body regenerates more slowly. So make sure you take enough breaks.
It’s also no problem to start weight training when you’re 50. It is advisable to get checked out by a doctor first so as not to risk any negative consequences. After that, it’s the same as with any beginner in strength training: start with little weight to first learn the technique. This is the be-all and end-all of strength training and should always be above the requirement of being able to load many weight plates onto the bar.
The gym offers many options, but not everyone enjoys it. That’s completely fine too. If you just don’t like lifting weights, find another sport instead. The focus should always be on fun so that you stay on the ball in the long term and enjoy the exercise.
Training tips for building muscle as you age
If you decide to go to the gym, you should keep a few points in mind when training. In general, if you want a muscle to grow, it should be trained at least twice a week. In addition, regeneration is an important factor – especially in old age. Take a break of at least 48 hours after training a muscle group.
It is also advisable to incorporate multi-joint exercises into your training plan. Such exercises stress different joints at the same time and thus increase functional muscle strength and coordination skills. Examples of this are deadlifts or push-ups.
By the way, you don’t just have to work with dumbbells and your own body weight. Kettlebells or resistance bands are also ideal for staying fit. This allows dynamic exercises to be carried out, which in turn strengthens the bones and promotes the ability to move.
It is recommended to include one or two cardio sessions. Best done on days when you don’t do any additional strength training. This way you stay productive and give your body time to regenerate. Cycling is particularly suitable because it is gentle on the joints.
Conclusion: Building muscle as you get older is not only possible, it also brings many advantages
If you think you can’t build muscle after 50, you’re wrong. Even at an advanced age, the body is still able to build muscle – even if it requires more regeneration time and some sensitivity.
Nevertheless, it is absolutely recommended to train your own body. This makes everyday life easier, for example when bending over or shopping. It also protects the body from injuries and illnesses and increases the quality of life and your own well-being. ■
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