To build muscle after 35, you may have heard it's too late or that your body has changed and you can't do anything about it, but that's not true! Our muscles can stay young even as we get old, and building muscle after 35 is possible with the right work ethic and dedication to this lifelong pursuit of strength training.
This article will tell you how to build muscle after 35 and stay strong even in your golden years.
Understanding Muscle Loss
As humans, we are constantly fighting the natural aging process. As we age, our body does much less for us than it used to and, in turn, requires more from us. One of the many physical struggles that occur during the aging process is the depletion of lean muscle mass which can lead to difficulties with balance and coordination. This decrease in lean muscle mass can be attributed to genetics, injuries that keep us from being active, or lack of proper nutrition during certain times in life.
Sarcopenia is an age-related loss of skeletal muscle tissue that typically begins after 40’s of age. It's estimated that by reaching your 50s, you can possibly lose about 25% of your original muscle mass. To avoid this muscle loss, build some muscle naturally, gain strength after 35/40, and try incorporating weight training into your routine at least three days per week. Keep in mind that gains will take time, so be patient!
Understanding Age And Muscle/Strength Loss
When your body ages increases, so the time required for repair and recovery from muscle training. An adequate level of testosterone helps with strength and mass building. Your testosterone declines by about 1% yearly, equating to about 25% at 50.
This will result in a 20-50% reduction in strength and lean body mass from their peak at 18-30 years old. Gaining muscle after 35/40: If you want to gain muscle over 40, focus on strength training and avoid bulking up. Strength training over 40 will help maintain or increase strength and reduce injury risk. Gaining muscle naturally also strengthens you if done correctly without injury risk. Muscle gain should be gradual but consistent throughout life to keep strong.
Facts about Weight Loss And Strength
On average, people lose between 3 to 5 percent (approximately) of muscle per decade, and the more muscle you have lost, the less strength and aerobic capacity you have. It can be difficult to gain back those pounds of lean body mass once they've been lost, but it's important not to give up, and some ways can make gaining weight easier.
Building strength is also a great way to maintain a healthy metabolism and healthier lifestyle habits, which in turn help with weight management. The good news is that it is possible to build muscle; naturally, you need to know your goals and how much time you're willing to put into your workouts. Strength training after 35 can provide many benefits, including improved bone density, reduction in risk for diabetes, better balance, and reduced joint pain. There are five major components in building strength and a few tips to help you make this goal more attainable.
#1. Building muscle Gains/Build Muscle Naturally/Strength Training After 35:
Building muscle naturally takes time. As we age, our metabolism slows down, and our hormone levels change, resulting in diminished muscle growth. It's essential to keep up with strength training exercises if you want to build up your muscles at any age. Experts recommend working out at least twice weekly for 30 minutes per session to maintain good muscle tone. Try new workouts like Pilates, yoga, and kickboxing to add variety to your routine. Experts recommend avoiding heavy weights because they're hard on joints such as knees and elbows.
#2. Eat Right To Age Right:
You need protein to provide amino acids that build lean muscle mass. Ideally, experts suggest getting 1 gram of protein per pound of body weight daily. Protein-rich foods include eggs, fish, chicken breast, Greek yogurt, nuts, and seeds. When choosing grains and cereals, select those high in fiber (whole wheat bread) and complex carbohydrates (oatmeal). Dairy products should be low-fat or fat free; avoid saturated fats found in fried foods such as butter and fatty meats such as bacon.
#3. Watch Your Calories:
We often think of counting calories when dieting, but there's another way to manage your intake. Try flexible calorie counting, where you eat whatever foods you want within a certain number of calories daily. For example, go over your allotted daily calories if you've eaten a balanced meal.
If you've eaten too many snacks throughout the day, reduce what you have for dinner so that you still meet your calorie target. A woman aged 25-30 should eat between 1500-2000 calories a day, while a woman aged 40-45 should consume between 1300 - 1800. Men aged 25-30 years should eat 1800-2200 calories daily, while men aged 40-45 should consume 1700 - 2100 calories.
#4. Measure Progress In Steps, Not Miles:
Adding more exercise might lead to diminishing returns at a certain point. Instead, focus on improving your fitness level in small increments. Try running 10-minute miles instead of 1-mile in 5 minutes . This means you'll be able to run for hours and feel better about yourself than going too fast, giving up, and being frustrated.
#5. Change Up Your Routine And Push Yourself:
Exercise shouldn't feel like a chore; find something you enjoy doing. Experiment with different activities to find your niche. Mix up your workout routines, don't do the same thing every day. One day you could do weight lifting; the next, you could do circuit training. Always push yourself during your workouts, and don't be afraid to challenge yourself with a more difficult exercise or higher reps.
So, can you build muscle after the age of 35? The answer is yes! You need to realize that not all weightlifting routines are the same. Ask your trainer which type of routine will be best for you and your fitness goals. Even if you have already reached the point where it's more challenging to build muscle, you can still maintain what you have and keep your muscles in good shape with exercises like Pilates.
Remember that this workout focuses on strength and flexibility, so it might not offer enough stimulation for those who want to add mass. Also, be careful about working out too hard when trying to repair injuries or chronic conditions because pushing yourself too hard could lead to further damage.