8 Tips to Help You Build Muscle as You Grow Older

Updated on September 13, 2022

The most important things that define our fitness is the amount of muscle we have in our body. This becomes all the more important as we age. Everyone wants to be healthy and fit, but they often think building muscle is too hard. Honestly, its all about the proper education for seeing success.

There is a sea of information online which is difficult to navigate. You can start with this article as it is full of advice which is time-tested and can help you move forward on your fitness journey. 

Focus on strength training

You need at least three training sessions every week if you want to see significant muscle growth. 3 times a week can be tough for many, maybe because of a busy schedule, family commitments or because you are really new at weight training. In that case, start small. 

Go for 2 sessions a week of just half an hour each. However, you should increase the number of sessions per week as soon as you are able. If you already have some experience with strength training, you can add more sessions as well.

Workout the larger muscle groups

Focus on working out your largest muscle groups. Concentrating your efforts on large muscle groups such as the back, chest and legs will help you to build muscle faster. Exercises such as squats, pull-ups, bench presses, and dips are ideal for this. These kinds of exercises are generally more intense, and will help boost your protein synthesis.

You can do light cardio on 2 other days in the week and have 2 rest days. Working out on a magnetic resistance spin bike can give you the cardio boost you are looking for. 

Learn from a trainer

If you really want to start gaining muscle, consider getting a trainer. A trainer is an expert and has likely been where you are now. Ask him about what kind of exercises are best, what kind of diet you should have and how often you should be at the gym. Trainers can be a great source of information and motivation so you can meet your own muscle building goals.

You don’t need to have a trainer forever, but to get one when you starting out can be a good decision. 

Get a workout partner

Obtaining a workout partner can drastically improve your muscle-building results. Your partner can be a valuable source of motivation for sticking to your workout session, and pushing you to maximize your efforts while you work out. Having a reliable partner to work out with can also help keep you safe because you will always have a spotter.

Invest in a home gym

A great way to help you get fit is to invest in a decent home gym. Sometimes gym memberships can be too expensive or they can even be inconvenient. By having a home gym, you can workout whenever you want, from the comfort of your own home.

If you are looking at losing weight, consider investing in an exercise bike to lose weight. Even a short 20 min workout can give you amazing results. 

Eat well

In order to build proper muscle, it is very important that you eat an appropriate diet. Your body needs the proper nutrients as well as enough calories in order to provide the energy your muscles need for them to rebuild after an intense workout. Your meals should have the proper amount of protein and carbohydrates.

Many guys face problems gaining muscle irrespective of the effort they put in their workouts. They are genetically pro to be skinny. If this is you, consider taking a weight gainer powder specifically for skinny guys

Be patient

Patience is the key. You are not going to develop rock hard muscle mass overnight. You are going to have to work long and hard to get the results that you hope for. Do not allow yourself to become discouraged if you are not seeing the results you hoped for. Keep your goals reasonable and safe.

Enjoy yourself

Don’t forget about life outside the gym. While muscle building is a great goal with plenty of benefits, remember that life goes on. Some who try to build muscle seem to forget about other activities; make time for friends and relatives. A well-rounded life is a happy life, and you will feel better about building muscle if the rest of your life is in place.

Author Info: By healthyandkhush.com

Summary: Healthy and Khush is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off. 

+ posts

Senior Outlook Today is your go-to source for information, inspiration, and connection as you navigate the later years of life. Our team of experts and writers is dedicated to providing relevant and engaging content for seniors, covering topics such as health and wellness, finances, technology and travel.