Numerous studies have shown that both women and men start losing strength and muscle mass as they age. Unfortunately, as your muscle mass decreases you become vulnerable to specific injuries such as bone breaking in the event of falling. Staying active and regaining strength after 50 is not only crucial for a good-looking physique, it’s also important if you want a life of healthy aging without too many complications or diseases associated with old age.
There are many reasons many people tend to slow down their physical exercises as they age. It may be because of health challenges, pain or weight issues, or anxieties about falling. Or you may think that exercising isn’t fit for you. But as you age, an active lifestyle becomes more than crucial to your health.
Contrary to the famous belief, age is not a hindrance to building muscle mass and regaining strength over 50. Strength training is the first type of exercise suitable for older adults because it increases your bone density and can help you live independently by minimizing the risk of losing muscle mass (a condition known as Sarcopenia), which in turn reduces the risk of falling. This post will discuss everything you need to know to begin regaining strength and staying active at the age of 50.
How to Regain Strength after 50
As you age, beginning as early as in your thirties, you start losing muscle. At first, it occurs so slowly that you don’t notice it. However, as you approach 50 years, the loss of muscle mass increases. As if that wasn’t sufficient, you begin losing strength faster than you lose muscle mass, and fat stats infiltrating your muscles. This process leads to lower life quality and reduced physical function, which can even lead to death if left unchecked.
Fortunately, you don’t have to relax and watch this strength or muscle mass loss take place. If you are wondering whether regaining strength after 50 is possible, read on to find out you can get stronger as you get older. Here are simple steps to help you maintain muscular strength as you age:
Start Slowly and Keep on Moving Consistently
You are all set to go and lift weights so that you can attain the physique of your favorite movie star, but doing every workout you think of anytime you hit the gym will discourage you from trying it for a second time.
While muscle soreness is one of the evidence that you had a decent workout, it should never go to the extent of experiencing trouble standing, walking, or even sitting. So, ease into the new workout a little.
Go for Proper Strength Training Form
A good form when doing strength exercises is crucial but is particularly essential when training or working out. Talking of form, the fastest way to injure yourself while doing strength training is using an improper technique and form. Fortunately, there are two easy steps you can take to avoid this from happening.
First, you will need to understand what a good form feels and looks like. The best way to achieve this is to hire a certified strength trainer for two or three sessions to get a grasp of the basic facts. Secondly, you need to listen to your body. This is because you can still get an injury by lifting too heavyweights.
Eat The Right Diet
As with any physical workout program, good nutrition is vital for gaining muscle and strength. But since gaining muscle mass will also lead to body weight gain, thus you will need to eat extra calories than normal. Just ensure that they are few and are of high quality.
A good diet for people who are over 50 years and want to regain their strength and muscle should include lots of legumes, fruits, whole grains, fresh vegetables and maybe some lean proteins.
Finally, remember that consistency is key for strength training to rebuild lost muscle. If you begin slowly, progress well, and stick with your strength training plan week after week, am sure you will achieve your desired results.
How to Prevent Injury or Build a Resilient Body
There is a likelihood of injury in every strength exercise you do. Things will always go wrong at some points. How well your body absorbs and adapts to stresses, particularly the unexpected and unusual ones is known as resilience. The more resilient your body is the fewer chances that you are going to incur injuries in case something goes wrong and you also stand better chances of recovery if unavoidable injury occurs.
Fortunately, your resilience can be enhanced through strength training exercises. Here are some simple exercises that can help you build a resident body as you get past 50 years:
- Step calf raises
- Deep forward lunge and back
- Single-leg squats
Playful movement is crucial to building a healthy, resilient body that can absorb and adapt to any unexpected stress that may be placed on it. So, start moving today and keep all the chronic conditions that affect older people at bay.
Reset and Strengthen Your Nervous System
It doesn’t matter your age. Life can be a hard nut to crack at times. From keeping up with current events, family obligations, or work stressors, our nervous system bears all this baggage. Luckily, there are simple ways to rejuvenate, build rest and make our nervous system resilient as we approach old age. Here are some strategies to give your nerves what they require, regardless of the circumstances surrounding you:
- Use stretching and yoga exercises to strengthen your nervous system.
- Try weight lifting exercises: weight training can help you get pro-prioceptive feedback and exercise at the same time.
- Take deep breaths to strengthen your nervous system.
- Brisk walks while barefooted for around 30 minutes every day.
- Good nutrition with lots of Vitamin B
Build Strength, Endurance and Stamina at 50
You can regain strength and build muscle no matter your location, age, and fitness level. Strength training has proven to be effective and safe, especially for people over 50 years.
The good news is that it’s never too late to start regaining your strength and building muscle. The restorative Strength training program is designed to help people who want an accessible, safe, and customized way to regain mobility, strength, and endurance while staying active (without taking much of your time).
If you are ready to get your strength training plan started, PJ Olsen offers various restorative training program that you can do at any age or fitness level. Schedule a call with sole founder of Restorative Strength, PJ Olsen to learn more about strength training over 50 options you can try today.