Building muscle after the age of 50 can seem daunting, but it absolutely can be done. Here are five tips to help build muscle post-50:
1. Invest in quality gym equipment. Quality equipment will provide the support and safety needed to safely gain muscle after 50. Investing in a variety of equipment, including a support band and weights, will ensure an effective workout.
2. Strength train often. Strength training should be performed two to three times per week. It is important to concentrate on all body parts and to use moderate to heavy weights. Incorporating exercises like pull-ups, push-ups, and squats will give the most complete and effective workout.
3. Use good form. Proper form is necessary when it comes to gaining muscle. Poor form can cause injury, which can not only be painful, but can also put you out of working out at all. Make sure to keep a neutral spine, stabilize your core and focus on executing each movement properly.
4. Utilize principles of intensity. When lifting weights, incorporate principles of intensity like tempo, repetitions, and rest. This will ensure your muscles are receiving a consistent training stimulus and that progress is being made.
5. Consume adequate protein. As we age, our bodies become more sensitive to muscle breakdown. Ensure you are consuming an adequate amount of protein from both food and supplement sources to ensure proper recovery and growth of muscle.
Overall, building muscle above the age of 50 grants a plethora of benefits both physically and mentally. While it can come with some challenges, it is absolutely achievable if you are consistent and mindful in your approach. With the tips provided here, you now have the information to start your journey.
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