That’s how the conversation started. That’s how ALL the conversations start. The readers digest version is:
It IS POSSIBLE and it’s the best way to speed up a slow metabolism, to look and feel 10 years younger and make sure added pounds, decreased energy and mobility and increased aches and pains aren’t a “normal part of getting older” for YOU.
Today I want to drop a knowledge bomb on you and break it down barney style.
Extra pounds, increased aches and pains, lowered energy and decreased strength may be a “normal part of getting older” but they are ABOSLUTELY something over which you have complete control!
As we age, maintaining muscle mass becomes increasingly important for overall health and functional strength.
Contrary to popular belief, building muscle after 60 is entirely possible without being injured if you have the right approach.
While the body undergoes changes with age, incorporating strength and resistance training into your routine can significantly improve muscle mass, strength, and overall quality of life.
Sarcopenia (AKA: age related muscle loss) is the natural loss of muscle mass that occurs as we get older, and this affects everyone to varying degrees. Muscle strength gradually decreases from 30 to 50, with an accelerated decrease coming after 60. Reduced muscle mass can have serious impacts on your functional strength (AKA: how easily you can carry out everyday movements, your range of motion and balance), your energy and your weight.
But, research indicates that age-related muscle degradation ISN’T inevitable and can be influenced by your level of physical activity. Whether you were previously very active or led a mostly sedentary lifestyle, continuing a consistent workout regimen can become harder with age as aches and pains evolve and muscles grow more easily fatigued.
Muscle gain after 60 is more than possible and doesn’t have to strain your body or lifestyle.
Obviously, building muscle after 50, 60 or 70 is different to doing it in your 20’s or 30s. But, it’s never too late to start and the benefits can be felt in EVERY aspect of our life…. Especially if you’ve never weight trained before.
How To Gain Muscle Over 60
There are a few ways to ease into building muscle after 60, including resistance training, leading a balanced lifestyle and incorporating low-impact exercises.
The first step to get the best results without wasting time or being injured is to find a qualified fitness professional to perform a movement screen & fitness evaluation to ensure you’re starting with the right exercises for your body mechanics and fitness level. One of the biggest sources of clients here at FSP are those who have hurt their backs, knees or shoulders going it alone or in “fitness classes” not designed for THEIR bodies.
Consistency and frequency are also a factor – The Centers for Disease Control and Prevention recommending 150 minutes of medium-intensity exercise per week, including activities that build muscle mass. That’s literally 30 minutes a day or 50 minutes 3X/week.
Prioritize resistance training – whether you’re working with body weight, free weights or resistance bands. Resistance training stimulates muscle growth. HIIT doesn’t build muscle effectively past a certain age nor does “cardio” and have been shown to have the opposite effect.
Why is this important? Increasing muscle mass has been shown to have positive effects on risk factors for various diseases and to help treat sarcopenia.
To gain muscle after 50 and experience resistance training benefits, aim for at least two to three dedicated weight training sessions/week, targeting all major muscle groups.
And don’t underestimate the effectiveness of bodyweight exercises, especially for beginners or those with limited access to equipment. Counter push-ups, lunges, planks, superman and bodyweight squats can be tailored to any fitness level and are excellent for building muscle endurance and strength.
Get in your protein – Experts in the field of protein and aging recommend a protein intake that’s roughly double the RDA.
Most published research shows that elderly adults (that’s us), compared with younger adults aren’t as responsive to amino acids. (AKA the building blocks of protein.)
Age should NEVER be a barrier to strength training and building muscle mass. With the right approach, individuals over 60 can learn how to build muscle and improve strength, function, and overall quality of life… without getting injured or spending hours in the gym.
Sources:
Harvard Health – Muscle Loss & Protein Needs In Older Adults
Men’s Health – Research Shows You Can Build Muscle Well Into Your 70s
Pub Med – Protein Intake For Elderly Adults
Committed To Your Success & Awesomeness,
Dianne Villano, THE Expert For YOUR Over 50 Body
Fitness St. Pete
P.S. Have you met Vicki who is in the “best shape of her life” at 65? Read her inspiring transformation story.