After age 50, muscle loss occurs faster. Strength training helps increase levels of testosterone and natural growth hormone, while improving insulin sensitivity and metabolic rate.
People over 50 years old should do 30 - 45 minutes of strength training, 3 - 5 sessions per week, focusing on gradually increasing the weight, resistance, number of reps or the duration of stress. Each muscle group should be exercised at least twice a week to stimulate growth and ensure that joints and connective tissue have recovery time.
A balanced exercise program should include upper-level, lower-level exercises and recovery time. The recovery process requires adequate sleep, hydration and proper nutrition.
When strength training, you should combine body weight exercises with dumbbells, resistance bands or exercise machines to optimize effectiveness. The combination of balancing methods helps develop comprehensive strength, increase mobility, stability and improve function.
