Everyone dreams of staying young forever, but eternal youth comes at the cost of regular dietary control and a consistent workout routine. However, it becomes difficult to maintain peak physical shape after a certain age as our bodies begin to slow down and sarcopenia, age-related muscle loss, sets in. It is rightly said that age is just a number, because all you have to do is put in a little time and effort, and you can have a fit body even when you have 50 years or more. Keep reading to learn more about all the ways to build muscle over 50.
Men’s Guide to Building Muscle After 50
1. Go slowly
Every man has different body shapes and types based on genetics and lifestyle. Whether you are underweight, overweight, obese or in poor physical shape. When it comes to starting a fitness journey, most people end up overdoing it early on and eventually burning out quickly.
We know you want to hit your fitness goals as soon as possible, but you have to remember that sometimes slow and steady wins the race. Excessive training will only severely fatigue you and increase your chances of injury. No matter what you do, you can’t build muscle in a day, but staying consistent and easing your body into your new routine will give you great results.
2. Weight lifting builds muscle after 50
This one a no-brainer. If you want to build muscle over 50, you need to lift weights. Weightlifting is crucial for building muscle at any age. Of course, you have to take things slowly to avoid injury and burnout. But the main thing is that you need to establish a weightlifting program at least 2-3 times a week.
4. Compound workouts for the win
There are two main types of strength training which are isolated and compound training. Isolated exercises focus on a specific set of muscles, while the compound workout routine addresses different sets of muscles throughout your body. Isolated workouts like arm day and leg day are more suited to your younger years when you can handle the extra wear and tear. Compound workouts or full body workouts which are extremely beneficial for getting a full body workout and giving every muscle in your body more reps. Compound workouts target different muscle groups at the same time, which is a more effective way to build muscle after 50.
5. Modification of training
Although it is possible to build muscle over 50, there are some precautionary measures you should take. Your body is no longer as flexible as it once was and it will also take longer to heal if injured. Therefore, you should modify your regular exercises as per your comfort. Regular muscle-strengthening exercises like squats and deadlifts work great, but instead of the traditional barbell versions, try them with barbells or on the blacksmith machine. Be sure to avoid any exercise with a high potential for injury. And don’t forget to cool down and stretch after your lifting workout to maintain optimal joint and ligament health.
6. Use the right muscle weight after 50
Building muscle involves a lot of muscle wear. However, your days of training to failure or testing your limits for a new personal best are behind you. After 50, your body might not react the same way it did ten years ago. You may need to lower your weights and do more reps. Once you feel like you can’t go on, you need to take a break and allow your muscles to recover. Studies suggest that it is muscle recovery that will allow you to build muscle from the age of 50 and at any age. Therefore, once you get used to your workout routine, you should keep track of your weight and increase if the weight isn’t difficult.
7. Focus on recovery
It’s important to push yourself to get the most out of your training, but recovery is crucial for healthy muscle development. You should train no more than 3-5 days per week and no more than 40 minutes to an hour. The recovery period allows your muscles to heal from wear and tear, and as mentioned earlier, it is recovery that makes your muscles grow.
However, muscle recovery requires adequate sleep, so be sure to get seven to eight hours of sleep each night. You should also drink 8-10 glasses of water a day as exercise can lead to dehydration which causes muscle cramps. A healthy diet is a key part of building muscle after 50, so you need to be careful with your intake. Make sure you have enough protein to make your muscle gain possible and support optimal muscle healing post-workout.
8. Good nutrition to build muscle after 50
Diet plays a 70% role in building muscle. You don’t need to go back to bulking days, but you will need to calculate your protein intake and production and make sure you’re in a calorie surplus so you can gain muscle. You don’t want to gain extra fat, so eating junk food is totally out of the question. You need to have a healthy diet at all times to build muscle without getting fat.
If you want to build muscle over 50, you need a lot of hard work and dedication. Consistency will be key and you will need to establish a workout routine and stick to it. Take good care of your diet and the results will follow.