The other day I was asked to build a workout routine for a friend that just turned the BIG 5-0!
A little about his background is that he works over 50 hours a week and used to work out often through his 20s and 30s.
During his 40s is when he started dropping his workout schedule and replaced it with hanging out with colleges for happy hour or just didn’t have the energy to exercise after a long workday.
Turning 50 he decided it’s time to get back to living a healthy lifestyle again and get back the muscle that he lost over the years.
As I explained to him it does get more difficult to gain muscle and even keep the muscle you have as you age.
And fortunately, with the exercises, I gave him you too can also use to gain back muscle and fast.
Building muscle after 50 is a little more difficult, but doing these 5 exercises will help you rebuild the muscle you have lost.
Ladies this works for you as well it’s not just for men. Building muscle after 50 will give you more confidence and boost your ego.
Let’s get started…
Tips To Build Muscle After 50
The key to building muscle at any age is to use a heavier weight. Lift the most you can and still be able to do 3 -5 sets of 8 – 10 reps.
Alternate your days that you exercise and make sure to exercise at no less than 3 days per week. I recommend 4 days a week
You will need these in-between days to rest and get proper recovery. On your off days do cardio walking or biking for example. Whatever you enjoy that gets your heart pumping and works up a sweat.
Another important step in building muscle after 50 is to get plenty of sleep. It’s recommended to have at least 7 hours of sleep every night.
SUBSCRIBE TO OUR YOUTUBE CHANNEL BELOW:
5 Exercises To Build Muscle After 50
#1. Deadlifts
Make sure to have proper form to prevent injuries. This exercise is an awesome full body exercise to build muscle.
#2. Dumbbell Thrusters
This exercise helps to build and strengthen your shoulders. Keep your head up and execute the weight over your head quick.
#3. Dumbbell Front Squat
#4. Chest Press
Flex at the top and hold for 5 to 10 seconds and slowly lower the weights back into position for the next rep. Repeat 8 – 10 Reps for 4 Sets.
#5. Single Arm Dumbbell Swing
Conclusion
Building muscle after 50 can be accomplished just look at this article from the New York Post for a little extra inspiration.
Remember that one of the most important things to do is just get started. You really can’t do anything to building muscle after 50 until you do.
The guidelines to follow are exercising 3-4 days a week, getting plenty of sleep at least 7 hours, and lifting heavy to complete 8 to 10 Reps.
If You Enjoyed This Article Then Check Out My Other Articles Below:
How To Lose Weight WITHOUT Exercise