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Why You Can (and Should!) Build Muscle After 50

by | Oct 16, 2019 | Fitness for Older Adults

Muscle loss happens naturally as we age, and it can have serious consequences. But many people think that building muscle after 50 years of age is unlikely or even dangerous. This couldn’t be farther from the truth! Building muscle after you turn 50 can make a huge difference in your quality of life as you reach your later years. While you may not be as rough and tumble as you once were, you can still weight train to build muscle no matter your age. In fact, picking up a barbell or using a weight machine may provide benefits that you didn’t even realize were possible!

Start Slow

One of the best ways to go about building muscle after 50 is through super-slow strength training. This method of weight training gives you better results and is safer than other traditional methods in a shorter amount of time. Super-slow strength training provides long-lasting results without putting unneeded stress on your joints – perfect for those over 50 hoping to tone and build muscle! This type of strength training is actually quick, despite its name, but isn’t injury prone. You push your muscles to fatigue in a short period of time, usually less than 30 minutes, and you don’t need to do it more than twice a week. The result is increased muscle and toning without increased risk of injury.

The best part is that this type of weight training is recommended for those over 50 who are looking to build muscle and stay fit. Lifting weights slowly and evenly can reduce the risk of injury and discomfort while still building muscle. When you first start a program, you might experience a little bit of soreness – this is just your muscle tissue rebuilding itself! Your body will thank you for sticking with it. 

Get a Helping Hand

The American College of Sports Medicine actually encourages weight training for anyone over 50 and beyond. If you’re not sure how to start, the key is to find a trained professional to guide you along your strength-training journey. Going about it the wrong way is what leads to injury and abandonment of the process. A certified personal trainer, like those at Loyalty Fitness, will tailor a program that will match your abilities and goals. The best part is that you don’t need to go into a crowded gym to start building muscle. Many personal trainers offer virtual training online so you can get the expert help you need while working out in the comfort of your own home. 


Reap the Rewards

There are numerous benefits to building your muscle mass after you turn 50, including:

• Improved balance
• Less risk for falls and fractures
• Increased metabolism
• Increased bone density

As an example, if you suffer from arthritis, weight training can ease soreness, improve motion, and simply make getting around a bit easier. Building muscle after 50 insulates your bones and makes your systems work together more painlessly.

If you’re interested in learning how to build muscle after 50 or to find out more about what we offer, contact us today!

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