To maintain a healthy body beyond the age of 50, 'consistent exercise' is essential. However, unlike in your 20s or 30s, it is difficult to build muscle quickly. Experts emphasize that as we age, maintaining or building muscle can become more challenging, but it is important to exercise because it positively impacts body stability, injury prevention, and metabolic health. So, what are effective ways to build muscle as you age? We have summarized the methods recommended by experts, as introduced by the American health magazine Prevention, for building muscle after age 50.

 

Consistent strength training

 

Strength training is a method of enhancing muscle strength using one's own body weight. Bodyweight exercises such as push-ups, squats, and pull-ups are effective for maintaining and strengthening muscles. Exercises like lunges are also helpful.

 

Challenging heavy weights

 

Weight training still plays an important role in building muscle. There's no need to struggle with lifting heavy weights. However, it is important to exercise with proper form. If you cannot lift the weight correctly, there is a risk of injury, so it is advisable to seek professional help before engaging in personal training.

 

Ensure sufficient recovery time

As you age, your body's recovery speed slows down. Therefore, it is important to allow sufficient recovery time after exercise. Instead of doing intense workouts every day, it is better to divide the workout by body parts and give muscles time to recover. Providing enough recovery time allows muscles to regenerate more effectively.

 

Pay attention to protein intake

 

Consuming protein is essential for building and maintaining muscle. Many people neglect their protein intake, but protein plays a crucial role in muscle recovery and growth. A minimum of 20-25 grams is needed per meal, and when snacking, 7-12 grams of protein should be consumed. Healthy sources of protein include red meat, fatty fish, poultry, and legumes.

 

Various concurrent exercises

 

Strength training does not necessarily mean only weightlifting. Exercises like cycling or swimming can also be beneficial. Riding a bike or swimming are full-body exercises that put less strain on the joints, helping to complement muscle development.

 

Getting enough sleep

 

Sleep is necessary for muscle recovery and physical regeneration after exercise. According to the CDC (Centers for Disease Control and Prevention), it is ideal for adults to get 7 to 9 hours of sleep per day. Sleep is the time for the body to recover the energy expended during the day and to regenerate muscles damaged by exercise.

 

Maintain a positive mindset

 

Changing perceptions about age is also important. Some believe that after 50 is the time to reduce exercise, but it is better to think of it as a time to take on new challenges. There is no such thing as a late age to start strength training, and today is the best day to begin.

 

===========

Strength training is a method of enhancing muscle strength using one's own body weight.

Bodyweight exercises such as push-ups, squats, and pull-ups

Effective for maintaining and strengthening muscles

Exercises like lunges are also said to be helpful.