Do you want to feel strong, look great, and enjoy all the benefits of having a toned body? If you’re over 50, then muscle building may seem like a daunting task. The bodies go through a lot of changes. Seniors lose bone and muscle mass, and metabolism starts to slow down. All of these factors can make it very difficult to build new muscle or even keep the muscle that one already has.
But don’t despair! Even though it may be more difficult to build muscle after 50, it is still possible. You can still see significant results with the right workout routine and diet. In this ultimate guide, we’ll show you how you can build muscle after 50 and achieve the results you’ve been looking for.
So whether you’re a beginner or a seasoned lifter, this guide will help you make gains fast. Keep reading on to learn more.
The Best Exercises for Building Muscle After 50
If you’re looking to build muscle after 50, you need to focus on exercises that promote muscle growth. These are typically compound exercises that target multiple muscle groups at the same time.
Some of the best exercises for building muscle after 50 include:
1. Bench Press
The bench press is one of the most important aspects of any good chest workout routine. This movement allows you to work all the muscles in your chest, including the major and minor pectoralis and triceps. If you want to build a strong, muscular chest, you need to ensure that the bench press is a key part of your workout routine.
- There are a few different ways to perform the bench press, but the most common is with a barbell.
- You will need to lie down on a flat bench with your feet firmly planted on the ground.
- From here, you will want to grip the barbell with your hands just outside shoulder width.
- Once you have a secure grip, you will want to lift the barbell off the rack and hold it at arm’s length above your chest.
- From here, you will want to lower the barbell down to your chest slowly. Be sure to keep your elbows close to your sides throughout the entire movement.
- Once the barbell reaches your chest, you will want to pause for a brief moment before pushing it back to the starting position.
If you are new to working out, you may want to start light and work your way up as you get stronger. However, if you are already experienced in weight training or strength training, you should challenge yourself by using a heavier weight. Just be sure that you are using proper form throughout the entire movement.
Deadlifts are another excellent compound exercise for targeting your lower body muscles. This exercise works your quads, hamstrings, glutes, and lower back. It’s important to keep good form when performing this exercise. Start with a light weight and gradually increase the amount of weight you’re lifting as you get stronger.
- With feet hip-width apart, hinge forward at your hips and grab the barbell with an overhand grip, keeping your shoulders square and your back straight. (No rounding!)
- Lift the weight by pushing through your heels as you stand tall.
- Lower it back down to the ground by hinging at your hips and allowing your knees to bend as you guide the barbell back to the starting position. That’s one rep.
Squats are a great exercise for targeting your quads, hamstrings, and glutes. They also help to improve your core strength and stability. If you’re new to squatting, start with a body weight squat. Once you get comfortable with this movement, you can add weight by holding a dumbbell or barbell in front of you.
- Start with your feet shoulder-width apart and your hands behind your head. (You can also place them on your hips.)
- Lower your butt down toward the ground by bending at your knees and hips. Keep your back straight, and ensure your knees don’t extend past your toes.
- Once you reach the bottom of the squat, pause for a moment and then press through your heels to return to the starting position.
Pull-ups are a great exercise for targeting the muscles in your back. This exercise can be performed with or without weight. If you are new to working out, you may want to start without weight and gradually add it as you get stronger.
- Grab the bar with an overhand grip, ensuring that your hands are shoulder-width apart.
- Hang from the bar with your feet off the ground. From here, pull yourself up until your chin clears the bar.
- Lower yourself back down to the starting position and repeat for reps.
5. Barbell Curls
Barbell curls are a great exercise for targeting the muscles in your arms, specifically the biceps. Start by standing tall with feet shoulder-width apart and a barbell in front of you.
- Grab the barbell with an overhand grip, ensuring that your hands are shoulder-width apart.
- From here, curl the weight up toward your chest. Be sure to keep your elbows close to your sides throughout the entire movement.
- Once the weight reaches your chest, pause for a moment and lower it back to the starting position.
6. Triceps Pushdowns
The triceps pushdown is one of the most effective exercises for targeting the triceps, which are the muscles on the back of your upper arms. This exercise can be done with a cable machine or a resistance band.
To do the triceps pushdown:
- Attach a resistance band or cable to a high anchor point.
- Grip the band or cable with your palms facing down and your elbows close to your sides.
- Keeping your upper arms stationary, extend your elbows and press the band or cable down until your arms are fully extended.
- Return to the starting position and repeat for 10-12 reps.
- You can also do this exercise with one arm at a time to further isolate the triceps.
Other Tips To Follow
1. Intake Of Proper Nutrients
It is important to intake proper nutrients for gaining muscle mass after the age of 50. Protein is essential for muscle growth, so include foods like chicken, fish, beef, and tofu in your diet. In addition, eat plenty of fruits and vegetables to get the vitamins and minerals needed for optimal health. It is also important to stay hydrated by drinking eight glasses of water per day.
2. Get Plenty of Sleep
Getting enough sleep is crucial for anyone trying to gain muscle mass, but it becomes even more important after the age of 50. When you sleep, your body repairs itself and builds new muscle tissue. Aim for seven to eight hours of sleep each night to give your body the rest it needs to build lean muscle mass.
3. Avoid Injury
As you age, your risk of injury increases. Therefore, it is important to avoid injury during the exercise routine. Use proper form when lifting weights and warm up before working out to build muscle mass. In addition, listen to your body and don’t push yourself too hard. If you feel pain, stop and rest.
With these tips in mind, you can start building muscle after 50. Just remember to be patient, as it may take longer to see results than it did in your younger years. Stay consistent with your workout routine and diet, and you’ll eventually see the gains you’re looking for.
The information and tips outlined in this guide are widely recognized as effective for building muscle after 50. However, remember that there is no one-size-fits-all approach – what works for one person may not work for another. The key is to experiment and find what works best for you. And don’t forget to have fun with it.
Building muscle in old age can be a challenging and rewarding process. With patience and perseverance, you can achieve the desired results.