As you enter your 30s, 40s, and 50s, you naturally lose muscle mass and bone density. Exercise helps you gain and maintain muscle.
Maintaining muscle mass in your 50s is important for supporting your bones and ligaments. Focusing on building muscle will help us preserve bone density and maintain balance. It is also important for everyday activities like walking up stairs or basic functional mobility.
Aim for strength training 3 times/week
Strength training is a good habit to build and maintain lean muscle, especially in people over 50. Aim to strength train or lift weights 3 times a week.
Prioritize exercises that work larger muscle groups
Choose exercises that activate the larger muscle groups in your body, such as squats, push-ups, and lunges. These exercises also build muscle and support your joints.
Get enough protein
Adequate protein intake helps support muscle recovery and growth after exercise. The amount of protein consumed daily for muscle growth depends on many factors such as fitness level, age, and weight. According to research, it is recommended to consume 1.6 - 2.2 grams of protein per kilogram of body weight per day to maximize muscle growth.
Rest after exercise
Without adequate rest, muscles do not have time to repair and grow.
Do balance exercises
Keeping your body active, flexible, and balanced is important in your 50s. Doing balance exercises can help you feel more confident about your balance and reduce falls. It can also increase your walking speed and improve your overall physical function. In addition, balance exercises help strengthen muscles in your legs, back, arms, and core.
