Staying in shape gets more difficult the older you get. But in gyms like Fitness First we see a lot of people in their 50s pumping iron. Ironman races have 50s and 60s age group categories. So what we’re trying to say here is that even though it’s harder to stay in shape when you’re older, it is definitely possible.
If you’re in your 50s and would like to build more muscle, here are some tips to help you:
Change Your Mindset
First of all, you need to change your mindset. If you still workout the same way you did in your 20s or 30s then you’re setting yourself up for failure.
Next, dumbbells are your new workout buddy. In your youth, you probably did a lot of barbell lifting. But since your connective tissues lose elasticity when you get older, you’re better off doing dumbbell presses.
Crossfit preaches total body movements but when you’re in your 50s you should also incorporate isolation exercises such as bicep curls as your body is no longer able to recover as quickly as it did years ago.
That said, it’s important to understand that you can still help your body promote faster with easy yoga, foam rolling, and massaging sore areas.
Another pointer is to set training limits. To start you should do no more than 12 sets and limit your sessions to just 30 or 45 minutes. You can increase duration and reps as you progress.
Build Muscle
When you reach your 40s and 50s, one of your biggest challenges in staying in shape is muscle decline. Sarcopenia, which is a condition that leads to loss of muscle mass as you get older, erases up to 8% of your muscle every 10 years beginning in your 30s. You can’t stop it from happening but you can definitely fight back.
To start, you need to build strength. Normally, strength is having the ability to lift weights. But as you grow older, you should aim to not just lift, but to lift quickly. Do power training twice a week, and start with lighter weights so as not to cause injury.
To supplement your muscle building endeavor, eat lots of protein. You need to your muscles to rebuild and recover and to do that, you need protein. Experts recommend consuming 40grams of protein in each meal. You can get your protein requirements from lean meat, soy or a protein shake.
Men and women who have made the decision to improve their physique, their health and well-being have changed their lives for the better. At first, you might hesitate and talk yourself out of doing strength training. But if you want to keep your body strong and fit, strength training is a must especially when you’re in your 50s.
You’ll definitely need to work harder and smarter if you want to see good results. There are exercises that will no longer be as effective as it used to. It’ll take longer to see any changes in your body.
But in the end, if you think of this as a lifestyle and not just a summer project, you’ll be glad you made the decision to improve yourself.