Even though you may be past your prime, it is still possible to continue building muscles. Remember that aging is not a valid reason for you to stop being an athlete. You may not be as fast or as strong as you were in your twenties or late thirties but that is not enough reason for you to give up the sport you have been passionate about all these years. While it is true that muscle mass can deteriorate as we age, you can regain those muscles by learning what is the appropriate muscle building regiment for older athletes.
Adults are required to perform at least ten to twelve reps of 8-10 exercises for the chest, back, legs (lower and upper), and arms either through the use of free weights, fitness machines or weight-bearing exercises. Athletes 65 and older, meanwhile, can still engage in strength training, at least two to three times a week, using lighter weights and doing more reps. It is important that older athletes take into consideration their fitness level before engaging in any muscle-building or strength training exercises. There are older athletes that are still strong enough to carry heavier weights, but there are also those who do not have the strength to lift bigger and heavier weights. With that said, it is very important that older athletes give priority to their fitness level and lifting capacity so that they do not end up overexerting themselves.
Building muscles does not mean you have to lift tons of weight to the point of exhaustion. A lot of people are now realizing the importance of developing muscles not just to look good but also to maintain good overall health. Even if you are on your 60’s, forming and maintaining muscles is still important. In fact, working on your muscles is particularly essential as you age. Older athletes need to prevent significant decline of muscle mass over the years through continuous strength and weight training. In addition, developing muscles can also help older athletes prevent fat gain, which is a direct result of a slower metabolism. Because older athletes tend to decrease their physical activities, the chance of accumulating fats increases.
For older athletes, the key in muscle building is incorporating effective strength training workouts that involve the entire body. Allowing every part of the body to move during exercise helps burn more calories while at the same time targeting more than one muscle group. Changing up your strength training program is crucial to prevent hitting the plateau period. Increase your workout intensity accordingly while paying attention to your fitness level. You can either increase reps or add more weights on your lifting exercises.
What older athletes as well as young body builders should keep in mind is that building and toning muscles is not about the amount of weights you lift but the intensity of the exercise. It is of great importance that your exercise intensity matches your fitness level to avoid the possibility of injuring yourself or worse tearing a muscle.