There is a trick to building muscle as you get older

Woman exercising in a gym.

Any age is the perfect time to start building muscle. (Getty Images)

Let’s face it: you’re probably not as lean and muscular as you were ten years ago – especially if you’re well into your thirties, when most people tend to begin the unfortunate process of losing muscle mass – and that it’s okay. Aging is no small feat, but don’t let that stop you from building muscle. It’s more important now than ever because muscle mass starts to decline once you hit 30.

At any age, increasing muscle mass is a worthwhile goal, whether through diet (bring on those proteins!) or by incorporating strength training into your daily exercise program. 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 bone fractures.

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

The amount of protein you need to build muscle largely depends on the individual. (You knew we were going to say that, right?) It actually depends on several factors. “Protein requirements can depend on your exercise level, gender, activity, health status, age, protein type, quantity, quality, and whether a person meets their energy needs 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 who pumps iron five days a week may need more than a self-described couch potato.

The recommended daily allowance for healthy persons is: of body weight. And for someone building muscle, it’s recommended to consume protein ranging from 1.4 to 2 grams per kilogram per day, says Ansari. To calculate how much you need, take your weight in kilos 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.

How does activity level match protein requirements? Ansari broke it down into three groups: If your training regimen consists mainly of endurance training, your protein needs will be on the lower end of the range. If you’re a runner, an intramural soccer player, or participate in other high-intensity activities, aim for the mid-range. And if you perform strength and power exercises (such as weight lifting), your protein intake should be on the higher end of the range.

Once you turn thirty, your body begins to lose between three and five percent of its muscle mass every ten years. . But you don’t have to sit back and let it happen – you can continue building muscle at any age.

It is recommended that adults do muscle-strengthening activities targeting all major muscle groups. That means legs, hips, back, stomach, chest, shoulders and arms. What does that look like? “These types of activities should make your muscles work harder than they are used to during activities of daily life,” 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, you can start lifting weights dumbbells or . You can even just try bodyweight exercises if you don’t have any equipment. Yes, that’s possible without using weight lifting equipment or other fitness aids. Exercises such as squats, planks, push-ups and burpees use only your own body weight to build muscle.

Prevent two days in a row, because lifting heavy weights actually tears your muscles a bit (they don’t call it “getting torn” for nothing), which can make you quite sore if you don’t rest. Plan at least one rest day between workouts to allow that muscle group to recover. For example, if you train your upper body on Monday, dedicate Tuesday to your lower body. Doing this will not only prevent injuries, but it will also make it easier for you to start your new exercise program.

As for specific weightlifting suggestions, Gagliardi uses the 1-rep max (1-RM) as a benchmark. A 1-RM is the for one repetition during an exercise. Gagliardi recommends beginners start with an intensity of 40 to 50 percent of their 1-RM and gradually progress to 60 to 80 percent. If you’re an absolute beginner, don’t maximize the load you lift until your body is ready.

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 listed just two below to give you an idea. (Note that a set is the number of times you perform an exercise during that workout, and reps are the number of times you do each exercise.)

Week 1:

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

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

Week 2:

Squats: two sets of 10 reps. Do this twice, but take a small 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 perform, so as an exercise becomes easier for you, add more weight to stimulate muscle growth. The idea is to eventually progress to 3 sets of 12 reps, but at a pace that works best for you.

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

The amount of time it takes to build muscle also largely depends on the individual; Factors such as genetics and age play an important role. You may see results faster (or slower) than others following the same diet and exercise plan, simply based on your genes. And as mentioned earlier, if you’re over 30, you’ll have to work a little harder than you did in your 20s to build and maintain muscle mass.

That said, within about a month you should notice a difference in how much weight you can lift – it should be more than on the first day. If you stay consistent with your training program for between two and three months, you may start to see muscle definition that you didn’t have before. And by four to six months, your results should be significantly noticeable, and you should feel much stronger than you did a few months ago.

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

Here’s how it works: The physical demand for more strength during exercise will cause mild damage to the muscles (the tearing that causes pain after a workout) – don’t worry, the damage is good for you! – and as your body tries to repair itself, you gain muscle mass. “These muscle adaptations occur during periods of rest and recovery after exercise and at the time of weight lifting,” says Gagliardi.

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

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