The antidote? Strength training<\/a>, which can stimulate muscle growth and help maintain bone density<\/a>, mobility, and overall health, says Ternay. Having muscle mass can contribute to disease prevention, too. The higher your muscle to fat mass ratio is, the less likely arthritis<\/a>, diabetes<\/a>, osteoporosis<\/a>, high blood pressure<\/a>, heart disease<\/a>, and obesity are to occur, according to Ternay. Muscle burns a lot of energy and helps keep your blood sugar stable, which can even lower your chances of developing type 2 diabetes, she adds.<\/p>\n Building\u2014and maintaining\u2014muscle<\/a> after 50 takes a concerted effort. But one thing is for certain: Your future self will never regret it. Here’s how to do it effectively.<\/p>\n How to Build Muscle After 50Lean into lifting.<\/p>\n Aim to incorporate resistance training at least three days per week, focusing on key muscle groups like legs, back, and core as you build up your routine, says Ternay. Target each muscle group with at least two to three exercises per session, and for each one, perform 6 to 12 reps and 3 to 5 sets per exercise, with 60 to 90 seconds of rest between sets. (Beginners can start with fewer sets per muscle group and gradually increase over time.) Lastly, choose a weight that makes the last couple reps of each set feel challenging, but still doable with proper form.<\/p>\n Here’s a sample week workout plan:<\/strong><\/p>\n Day 1<\/strong>: Full-body workout (legs, back, core)<\/p>\n<\/li>\n Day 2:<\/strong> Rest or low-impact light movement\/active recovery (think: walking, biking, swimming, or stretching)<\/p>\n<\/li>\n Day 3<\/strong>: Full-body workout (chest, shoulders, arms, core)<\/p>\n<\/li>\n Day 4:<\/strong> Rest or low-impact light movement\/active recovery<\/p>\n<\/li>\n Day 5<\/strong>: Full-body workout (legs, back, chest, core)<\/p>\n<\/li>\n Day 6:<\/strong> Rest and active recovery<\/a> (light movement like walking, stretching, or biking)<\/p>\n<\/li>\n<\/ul>\n Before you start lifting weights, it’s important to learn how to perform exercises with proper form. <\/strong>This ensures you’re working the correct muscles and avoiding injury. If you’re new to lifting, Ternay recommends seeking guidance from a reputable trainer, in person or virtually, to make sure your technique is correct and personalize a program that is appropriate for your age and fitness level. <\/p>\n But learning proper form doesn’t have to feel overwhelming\u2014start by focusing on bodyweight exercises<\/a> like squats<\/a>, lunges<\/a>, and pushups<\/a> to understand how your body moves, what feels good, and what feels challenging to you. From there, you can gradually incorporate weights and resistance exercises.<\/p>\n Warming up is worthwhile (and so is cooling down).<\/p>\n As you get older, it takes a little longer to get your muscles primed and ready for a workout. Warming up<\/a> prior to a strength sesh prepares your body to do the work by increasing circulation, ultimately resulting in decreased risk of injury. Pretty good deal, huh?<\/p>\n The ideal time frame for a warmup is 15 to 20 minutes, performing movements that increase your heart rate at a slow and steady rate, says Ternay. Gentle walking is a great warmup choice to do anywhere, or jump on a stationary bike if you’re in the gym. Bodyweight moves like planks<\/a> and squats work well for priming the body ahead of a workout, too. (Check out more great warmup exercises for any workout<\/a>.)<\/p>\n Just like you ease into your workout, you should ease out of it as well. The cooldown<\/a> allows the body to return to its regular temperature and brings the heart rate back down a little slower\u2014a safer approach than just stopping your workout abruptly, Ternay says.<\/p>\n A good cooldown could include gentle stretching, light walking, or using a foam roller<\/a> (or even a massage gun<\/a>) to release any muscle tension. Spend 10 to 15 minutes on your cooldown to give your body time to adjust and reduce post-workout soreness.<\/p>\n Don’t skip the stretching<\/a>.<\/p>\n Focusing on flexibility becomes even more important\u2014not only for workouts but for everyday activities\u2014as we age. Better mobility means you’ll be able to reach and bend with greater ease, with less strain and risk of injury. In your workouts, specifically, you’ll be able to get in the proper position to perform your exercises safely and for maximum benefits. Not to mention, a good base of mobility helps loading and unloading weights feel a little more manageable.<\/p>\n Ternay recommends picking three to five dynamic (moving) stretches<\/a> and doing each one for 30 to 60 seconds, for a total of at least five minutes. Dynamic stretches like leg swings or arm circles prepare your muscles for movement by increasing mobility. Follow dynamic stretching with about 10 minutes of static stretching, such as holding a hamstring or quad stretch for 20 to 30 seconds, which helps increase flexibility and reduce tension.<\/p>\n Eat enough protein.<\/p>\n Proper nutrition is also part of an integral part of building muscle after 50. Protein helps rebuild your muscle post-workout, allowing for strength gains. Without adequate protein intake, you won’t be able to get ahead of age-related muscle loss, regardless of your workouts. <\/strong>Aim to get 25 to 30 grams of protein per meal<\/a>, especially if you’re eating three meals a day.<\/p>\n Get your mind right.<\/p>\n Try to approach your workouts as a way to celebrate your body, not punish it. For women over 50, this mindset shift can be especially powerful. Rather than focusing on burning calories or “undoing” something you ate, view exercise as a long-term investment in your health, energy levels, and independence. “Exercising is a way of taking care of your body and giving you a better chance at a long life of living independently,” Ternay says.<\/p>\n Shop Our Favorite Workout ClothesNew Balance Essential Run Bra Courtesy<\/p>\n Lululemon Ebb to Street Tank Top Courtesy<\/p>\n Alo Airlift High-Waist Suit Up Legging Courtesy<\/p>\n Best Muscle-Building Workouts for Women Over 50<\/p>\n Not sure where to start? Check out the WH+ Strong After 50 Plan<\/a>, which guides you through four weeks of science-backed workouts to build full-body strength, along with nutrition tips and expert advice.<\/p>\n\n
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