How to build muscle after 50

  1. Recover

Recovery is one of the main pillars of physical culture, along with training and nutrition. If you feel tired the day after your workout, this might be a sign that you need to decrease the training volume or intensity. For example, instead of training 5 or 6 days a week, you should change that to 3 or 4 times with rest days between your workouts.

  1. Choose the right exercises

Whenever you feel that a certain exercise doesn’t seem comfortable to you or you have injured yourself whilst doing it, you can pick another exercise for the same muscle or muscle group. After the age of 60 injuries and sprains are much more likely to happen than when you were younger. It is always better to train in a safe manner, while making slow progress, rather than sustaining an injury that will keep you off the gym for months. One such example is the deadlift. This is a lift that a lot of people do incorrectly and the majority needs to be coached in order to perform it correctly.

That’s why it’s very easy to injure your back muscle while doing it. Another example is the bench press. In older people, the shoulders can become sore after a set of bench pressing heavy weights. A healthy alternative, in this case, can be substituting the barbell for two dumbbells, push-ups or the peck-deck machine. When it comes to picking the right exercise, there are always several options you can try out before settling on the one that best suits you.

  1. Limit your working sets

If you’re feeling too tired after completing your training session, then it would be wise to decrease the number of sets on most of your exercise by one or more. This way, your workouts will be much shorter and you’ll recover much faster. Some people after 60 are still able to do 3 or more sets and even train 6 days per week. However, these are the exception. Limit that to 3-4 days per week. In the end, everyone’s different and it’s up to you to determine your training intensity and frequency based on your work capacity.



  1. Whey protein

Whey protein should be consumed within an hour after you finish your training. The generally recommended dose is 30 grams mixed in milk or water. Whey protein consumption can help you gain more lean muscle mass and decrease body fat levels. According to numerous studies, senior people who consumed 20-40 grams of whey protein within an hour after their workout gain more muscle compared to those who consume less or don’t consume it at all.

  1. Improve your overall fitness

For people who don’t like to lift weight or do any kind of resistance training or for some reasons are unable to do so, there are lots of other options. They can go for long walks each day, ride a bike, swim, almost any other type of physical activity. However, by only walking or doing lower intensity activities, they will miss out on the many benefits that resistance training has to offer, such as increased muscle mass, stronger bones, etc. At the end of the day, even something is better than doing nothing. You can see a lot of people in their senior years who have been doing non-resistance training activities for decades and have excellent health.

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  1. Al
    • F&P Admin
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