Muscle Building Tips For Over 50’s
If the big ‘five o’ is recently (or way) behind you, you can still gain muscle provided you have the right game plan in place.
Many people are not aware of the changes that need to take place in their workout routine as they get older and as such, attempt to train how they did back in their 40’s or even 30’s.
This produces mediocre results at best, and worse, they may wind up injured and then sidelined.
Let’s go over how to gain muscle after 50 so that you can get on track.
Know Your Limits
First things first, you need to know your limits. At the age of 50 and over, your tolerance for higher volume training and your recovery time won’t be what it used to.
You just won’t bounce back after a workout like you used to back in your 20’s and 30’s and need to adjust accordingly.
While previously you may have done four workouts per week, now you may want to cut that back to three.
The added recovery time will not hinder progress, but instead, ensure that you come into each session ready to train to the max.
Consider Higher Rep, Lower Weight Training
The next thing that you’ll want to consider when looking at how you can gain muscle after the age of fifty is higher rep, lower weight training.
Your joints may not be able to tolerate pushing up a maximum level of weight so you need to find a new way to provide the overloading stimulus that will spark muscle growth.
Higher rep, lighter weight training can do that.
Rather than attempting to do 30 kilos for the shoulder press for five reps for instance, try dropping the weight down to 20 kilos and going for 8-10 reps.
You’ll still see great strength and muscle gains without the risk of injury.
Lighter weight training is also not as demanding on your central nervous system, so this can lend well to ensuring that you are recovering between your workouts as well.
Keep Your Volume In Check
That brings us to our next point, keeping your volume in check.
Volume refers to how much total work you’re doing during each session – the reps you perform multiplied by the sets completed.
This is another thing that you’ll want to take down a notch. Rather than doing five sets of squats for instance, try doing three.
Likewise, rather than doing three sets of all your isolation exercises – bicep curls, tricep extensions, lateral raises, and so on, try doing just two sets.
This will be sufficient to still give you the muscle stimulation you need without causing you to overtrain.
Don’t Neglect The Big Moves
Finally, the last thing that you’ll want to remember as you work towards gaining muscle after the age of fifty is making sure that you are still concentrating on doing your ‘big moves’.
This means the squat, deadlift, bench press, bent over row, as well as the shoulder press.
These exercises are going to take the most amount of energy, but provided you are still flexible and mobile enough to do them, they will give you the best results for your time invested.
Be sure to train with a partner so they can spot you so you remain safe while doing these exercises, but do your best to get them in.
These are some of the main points to know and remember if you want to build muscle after the age of 50.
If you work hard, focus on proper nutrition, and pay attention to your sleep and recovery, there’s no reason that you can’t be making great progress.