What is an ideal workout for men over 50 wanting to build muscle?
Do you know the biggest advantage for men over 50 wanting to build muscle?
There is less risk of ego-lifting.
With less testosterone compared to their younger brethren, men over 50 have no urge to show up and peacock around.
They understand the risk-reward spectrum - and high risk ego lifts produce very little reward.
They want to get in, do the work and get out.
So what does their ideal week look like?
Unless they are an experienced strength athlete, a typical week would involve 3 strength training sessions with a light cardio session on one of the rest days.
This is because your ability to recover decreases as you age. 3 times a week in the gym gives you adequate rest in between.
For example:
Monday - Upper Body Gym Workout. Depending on experience, machines are fine to start off with. Progress to dumbbells and barbells as strength progresses.
Tuesday - Rest. But not sedentary! Get your 10,000 steps at least.
Wednesday - Lower Body Gym Workout. Skip the barbell squat and deadlift unless you have a personal trainer or know what you’re doing. Choose exercises that have low risk of injury.
Thursday - Rest.
Friday - Upper Body Gym Workout.
Saturday - Long walk. Hike. Swim. Anything to get the heart rate up.
Sunday - Sleep in. Enjoy the day.
Keep the following in mind:
Building muscle follows the same formula regardless of age: Progressive Overload + Caloric Surplus + Recovery = Built Muscle
So focus on continually challenging your body, eat enough but most importantly, prioritise recovery.
This means take time to warm up/warm down, and assess your sleep hygiene. You build muscle in your sleep not in the gym.
Many biological processes slow down as we get older but if we understand our limitations, muscle can be built at any age.
