Turning 50 (and over) happens to open up more possibilities for physical fitness. While people over 50 are working out and getting fit, you yourself might be wondering how to build muscle after 50.
But as we get older, it gets harder to build muscle, and simply maintaining a toned physique isn’t enough. “We naturally lose muscle mass as we age,” says Albert MathenyRD, CSCS, Co-Founder Sohor Strength Lab“But as you get older, the more muscle mass you have, the more recovery you’ll have.”
Building muscle also protects your bones, lowering the risk of osteoporosis and mobility disorders, says Maurice Williams, a US master trainer. National Academy of Sports Medicine Having muscle also “plays an important role in stability, healthy weight, injury prevention, and metabolism,” says senior fitness specialist Kristen Crockett, MD, NASM-certified personal trainer and director of Get healthy with ChrisEssentially, there’s no reason why you wouldn’t want to build muscle once you’re over 50.
Meet Our Experts: Albert MathenyRD, CSCS, Co-Founder Sohor Strength LabMaurice Williams, National Academy of Sports Medicine He is a NASM certified personal trainer specializing in senior fitness. Get healthy with Chris; Doug Sklar, certified personal trainer and founder of a fitness training studio in New York City Philanthropy.
Of course, wanting to build muscle is one thing, but actually making it happen is another. Here are some trainer suggestions:
How to build muscle after 50
According to trainers, there are many different methods and approaches to building muscle after 50. Here are some of the most important steps to get you on the right path.
Do some weight training.
For those unfamiliar, bodyweight training uses your own body weight to build strength. “Bodyweight exercises like push-ups, squats, and pull-ups help you maintain and build a strong foundation onto which you can add other types of training,” says Doug Sklar, a certified personal trainer and founder of Fitness Training Studio in New York City. PhilanthropyLunges are another useful exercise, says Matheny.
Don’t be afraid of heavy things.
Weight training can help you build muscle if you’re over 50, just like it can if you’re under 50, says Matheny. Sklar, however, says it’s okay to use heavy weights. “Don’t be afraid of the heavy weights, just pay special attention to using proper technique,” he adds. (If you’re not sure what technique to use, ask a trainer at your local gym for advice.) Williams recommends doing this two to three times a week. “Use medium to heavy weights and do two to three sets of eight to 15 repetitions to work your whole body,” he says.
Build in recovery periods.
As we age, our recovery slows, says Matheny. “Strength training might not be something you do every day to give your body time to recover,” he says. Matheny suggests alternating strength-training days and the muscle groups you focus on each session to allow your body to recover. “If you haven’t been training your whole life, you’re at higher risk for injury,” he says. But proper recovery periods allow your muscles to rest in between working out again.
Make protein a priority.
“I’ve worked with thousands of clients, ages 22 to 82, and one immutable fact is that nine out of 10 don’t prioritize protein intake,” Crockett says. But she points out that protein is essential for muscle repair, growth, and maintenance, making it a key component to focus on. “Aim to get at least 20 to 25 grams of protein at meals and at least 7 to 12 grams at snacks,” she says. Williams suggests focusing on healthy protein sources like lean meat, oily fish, poultry, and legumes.
Mix things up.
Strength training doesn’t just mean lifting iron. It’s usually a good idea to combine multiple exercises, says Matheny. “Do some cycling, some swimming, too,” he suggests. Matheny stresses that resistance exercise is important for building muscle and bones, but points out that cycling and swimming tend to be kinder on your joints. “Just combine them,” he says.
Make sleep a priority.
of Centers for Disease Control and Prevention The CDC recommends that most adults get seven to nine hours of sleep per night. “Sleep is when your body functions best,” says Crockett. “Not only does sleep reset and restore energy used up during the day, it also repairs muscle that’s broken down during exercise,” and that recovery allows you to continue building muscle, she explains. “If you don’t give your body the time it needs to recover, exercise can be counterproductive,” says Crockett.
Tweak your thinking.
Crockett recommends paying attention to how you view this time in your life. “Some people see it as a time to slow down, but it’s actually a great time to try new things, challenge yourself, rework some areas, and pick up new habits,” she says. “It’s a reminder to honor and be even more grateful for your body for carrying you through this.”
If you’re already strength training, experts say it’s fine to keep doing what you’re doing. But Sklar says there’s no need to be intimidated if you’re new to strength training: “You’re never too old to incorporate strength training or muscle-building exercises into your fitness routine, so if you’re not doing it now, today is the perfect day to start.”
Collin Miller is a freelance writer specializing in general health, sexual health and relationships, and lifestyle trends, and has written for Men’s Health, Women’s Health, Self, Glamour, and more. He has a master’s degree from American University, lives by the beach, and hopes to one day run a Teacup Pig and taco truck.
