“We also slowly start to lose muscle mass as we age.
Focusing on building muscle will help us to protect bone density and also help us with our balance.
It is also important for daily activities such as walking up stairs or basic functional mobility.”
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Let’s explore the best tips to boost muscle growth after 50, according to Yeomans.
Make it a goal to strength train three times a week.
As previously noted, strength training is king if you want to build and preserve lean muscle.
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She suggests being consistent with your efforts and establishing a routine.
Aiming to strength train or lift weights three times a week would be ideal.
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Focus on low-impact workouts.
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“It is important to find a workout that is low-impact,” Yeomans stresses.
“Resistance training allows those over 50 to build muscle without the wear and tear on the body.”
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Prioritize exercises that engage larger muscle groups.
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Selecting exercises that activate the larger muscle groups in your body is the name of the game.
Consume enough protein.
Researchshows that after exercising, your muscles are left with micro-tears.
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Give your body plenty of rest between workouts.
“Listen to your body.”
Don’t rush the process.
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You’ve likely heard the saying that slow and steady wins the race.
“Take your time,” Yeomans encourages.
All movements should be completed in a slow and controlled manner and with proper form."
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Do stability and balance exercises.
Keeping your body active, flexible, and well-balanced is another major piece of the puzzle.
Use tech to optimize your workouts.
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Yeomans also suggests exploring new modalities such as EMS (Electro Muscular Stimulation).
“To build muscle, one would have to utilize heavier weights over time.
It’s a full-body workout that focuses on compound movements.”
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