There’s a trick to building muscle as you age

Let’s face it: you’re probably not as lean and muscular as you were 10 years ago – especially if you’re well into your 30s, when most people tend to begin the unfortunate process of losing muscle mass – and that is in order. Aging is no walk in the park, but don’t let that stop you from building muscle. This is more important than ever today because muscle mass begins to decrease after the age of 30.

At any age, building muscle mass is a worthy goal, whether through diet (get protein!) or by incorporating strength training exercises into your daily exercise routine. This will help you maintain your metabolism, maintain a healthy weight, and generally stay active as you age. Bonus: Strength training is also a great way to prevent bone loss or thinning – something to look forward to as you age – and possible fractures.

We spoke with an ACE-certified trainer and a registered dietitian, nutritionist and certified sports dietetic specialist to find out what it takes to build muscle naturally. Do you also want to lose weight in general? Here is , and more precisely .

How much protein to build muscle?

The amount of protein you need to build muscle largely depends on the person. (You knew we were going to say that, right?) Actually, it depends on several factors. “Protein needs can depend on your exercise level, gender, activity, health status, age, protein type, quantity, quality, and whether someone is getting their energy needs met every day,” Ansari told me. For example, someone who is 65 or older may need more protein than someone closer to 40 due to the loss of muscle mass mentioned above. And someone pumping iron five days a week may need more than just a self-proclaimed couch potato.

The recommended daily food intake for healthy people depends on body weight. And for someone building muscle, it’s recommended to consume proteins in the range of 1.4 to 2 grams per kilogram per day, says Ansari. If you want to calculate how much you need, take your weight in pounds and divide it by 2.2. For example, if you weigh 160 pounds, you need about 73 grams of protein per day to build muscle.

So how does activity level correspond to protein needs? Ansari broke it down into three groups: If your exercise program consists primarily of endurance training, your protein needs will be on the lower end of the range. If you are a runner, soccer player, or participate in other high-intensity activities, aim for the mid-range. And if you perform strength and performance exercises (like weight lifting), your protein intake should be at the higher end of the range.

How to start building muscle

From the age of 30, your body begins to lose between three and five percent of its muscle mass per decade. But you don’t have to just sit back and let it happen – you can continue to build muscle at any age.

Adults are recommended to engage in muscle-strengthening activities that target all major muscle groups. This means legs, hips, back, stomach, chest, shoulders and arms. What does that look like? “These types of activities should cause your muscles to work harder than they are used to during activities of daily living,” says Gagliardi. If you’re just starting out, try the recommended minimum of two days per week at first, then gradually increase to three or more days per week as you get stronger.

To incorporate more muscle-training exercises into your fitness routine, start lifting weights with dumbbells or dumbbells. You can also just try bodyweight exercises if you don’t have any equipment. Yes, you can exercise without weight lifting machines or other fitness equipment. Exercises such as squats, planks, push-ups and burpees only use your own body weight to build muscle.

Avoid two days in a row because lifting heavy weights actually causes mild muscle strains (they don’t call it “being pulled” for nothing), which can lead to quite a bit of muscle soreness if you don’t rest. Allow at least one day of rest between workouts to allow this muscle group to recover. For example, if you train your upper body on Monday, dedicate Tuesday to your lower body. Not only will this help prevent injuries, but it will also make it easier for you to get started on your new exercise program.

For specific weightlifting suggestions, Gagliardi uses the 1-rep maximum (1-RM) as a benchmark. A 1-RM is one repetition during an exercise. Gagliardi recommends that beginners start with an intensity of 40 to 50 percent of their 1-RM and gradually increase to 60 to 80 percent. If you are a complete beginner, you should only maximize the load you lift when your body is ready for it.

Here’s an example of a lower body workout you can follow: Gagliardi recommends that each training day include between 8 and 10 exercises, but I’ve only listed two below to give you an idea. (Note that a set is how many times you perform an exercise during that workout, and reps is how many times you perform each exercise.)

Week 1:

Squats: One set of 15 reps. This means that you only do this exercise once.

Lunges: One set of 10 reps per leg. Do this exercise once on each side.

Week 2:

Squats: Two sets of 10 reps. Do this twice, but take a short break between sets.

Lunges: Two sets of 8 reps per leg. You have a total of 16 reps for each leg.

Week 3:

Squats: Two sets of 15 reps.

Lunges: Two sets of 10 reps per leg.

The last few reps of each set should be difficult to complete. As the exercise becomes easier for you, increase the weight to promote muscle growth. The idea is to eventually progress to 3 sets of 12 reps each, but at a pace that works best for you.

Does running build muscle?

Absolutely. Muscle-strengthening activities include exercises that use only body weight, and running totally counts, says Gagliardi: “When the muscles are working harder than they’re used to, a need for adaptation arises.”

How long does it take to build muscle?

How long it takes to build muscle also depends largely on the person – factors such as genetics and age play a big role. You could see results faster (or slower) than others following the same diet and exercise plan based solely on your genes. And as mentioned, when you’re over 30, you’ll have to work a little harder than you did in your 20s to gain and maintain muscle mass.

However, you should notice a difference in how much weight you can lift within a month – it should be more than the first day. After being consistent with your exercise program for two to three months, you may notice some muscle definition that you didn’t have before. And after four to six months, your results should be noticeable and you should feel much stronger than you did a few months ago.

What triggers muscle growth?

Simply put: “Our muscles adapt to the demands placed on them,” says Gagliardi. When you gradually increase the positive stress you place on your muscles, you experience muscle growth. On the other hand, if you don’t use your muscles, you will lose them.

Here’s how it works: The physical need for more strength during exercise causes mild muscle damage (the tearing that leads to muscle soreness after exercise) – don’t worry, the damage is good for you! – and as your body works to repair itself, you’ll build more muscle mass. “These muscle adaptations occur during rest and recovery periods after exercise and during weight lifting,” says Gagliardi.

During this crucial time, make sure you are consuming the right amount of nutrients and getting enough protein for optimal growth.

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