Are you over 60 and looking to build muscle? You’re in luck! Even as we age, it’s possible to pack on muscle with the right exercises and diet plan. In this blog post, iFitZone team discusses the best strategies for building muscle after 60. We’ll also provide a sample workout plan and eating guide to help get you started. So let’s get started!
So, how can you build muscle after age 65?
When it comes to regaining muscle mass after 60, the process is very similar to what younger adults must do. However, there are a few key considerations to keep in mind.
First, it’s important to focus on exercises that target large muscle groups, such as the legs, back, and chest. These exercises will help you build the most muscle mass possible.
Second, be sure to use a weight that is challenging, but not so heavy that you can’t complete the full range of motion. As you get stronger, you can gradually increase your weight.
Third, it’s important to eat a healthy diet that includes plenty of protein. Protein is essential for muscle growth, so be sure to include foods like chicken, fish, tofu, and legumes in your diet.
Finally, be patient! It takes time to build muscle, so don’t expect results overnight. Stick with it and you’ll see the gains in no time.
What to eat for muscle growth after 60s?
As we age, our bodies become less efficient at synthesizing protein, making it all the more important to include protein-rich foods in our diet. Protein is essential for muscle growth, so aim to eat foods like chicken, fish, tofu, and legumes on a daily basis. In addition to protein, be sure to eat plenty of fruits and vegetables, as well as whole grains. These foods will provide you with the essential nutrients your body needs to function properly.
Sample workout plan for building muscle after 60
Here is a sample workout plan that you can follow to help build muscle after age 60:
Monday:
- Chest press: 3 sets of 8-12 reps
- Incline dumbbell bench press: 3 sets of 8-12 reps
- Flyes: 3 sets of 8-12 reps
- Pushups: 3 sets of 12-15 reps
Tuesday:
- Back squat: 3 sets of 8-12 reps
- Romanian deadlift: 3 sets of 8-12 reps
- Leg press: 3 sets of 8-12 reps
- Walking lunges: 3 sets of 12-15 reps
Wednesday:
- Shoulder press: 3 sets of 8-12 reps
- Lateral raise: 3 sets of 8-12 reps
- Front raise: 3 sets of 8-12 reps
Thursday:
- Biceps curl: 3 sets of 8-12 reps
- Triceps pushdown: 3 sets of 8-12 reps
- Diamond pushups: 3 sets of 12-15 reps
Friday:
- Lat pulldown: 3 sets of 8-12 reps
- Seated row: 3 sets of 8-12 reps
- Pullups: 3 sets of 8-12 reps
Saturday:
- Rest day
Sunday:
- Rest day
As you can see, this workout plan focuses on compound exercises that target multiple muscle groups. Be sure to use a weight that is challenging, but not so heavy that you can’t complete the full range of motion.
And remember to eat a healthy diet that includes plenty of protein! With consistency and dedication, you’ll be on your way to building muscle in no time.
How can females build muscle after 60?
If you’re a woman over 60, you may have noticed that it’s harder to keep your muscle mass than it used to be. You might not be able to lift as much weight or do as many reps as you could in your younger years. But don’t despair! You can still build muscle after 60 by following some simple tips.
First, make sure you’re getting enough protein in your diet. Protein is essential for muscle growth, so aim to consume at least 0.8 grams of protein per kilogram of body weight per day. Good sources of protein include chicken, fish, tofu, and legumes.
Second, strength train regularly. Strength training not only helps build muscle, but it can also increase bone density and reduce the risk of injuries. Aim to strength train three times per week, using weights that are challenging but not too heavy.
Third, stay active in general. Regular physical activity is important for overall health, and it can help keep your muscles strong. Try to get at least 30 minutes of moderate-intensity exercise most days of the week.
Final words:
If you’re looking to get back into shape after hitting that 60-year milestone, don’t worry – you’re definitely not alone. In fact, studies have shown that people are actually getting more fit and active as they age. So what does it take to build muscle after 60?
Keep reading for our top tips on the best exercises and eating habits for seniors looking to tone up! Have you tried any of these methods for building muscle mass? We would love to hear about your experiences in the comments below.
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