Aging transforms the body in multiple aspects, but contrary to popular belief, it does not inevitably imply a loss of muscle mass. After the age of 55, the body experiences real physiological changes, such as a decrease in testosterone production and a lower ability to synthesize proteins. However, training specialists agree that it is possible to counteract these effects through a adequate nutrition, restful rest and, above all, betting on strength training as a fundamental pillar of physical activity at this stage of life. A routine that should incorporate varied exercises, multi-joint if possible, that work several muscle groups at the same time.
In this way you can gain muscle, improve strength and maintain a functional and healthy body. This is why, once you reach the age of 55, it is advisable to give priority to exercises that help develop muscle and thus deal with sarcopenia, a natural process whose impact goes beyond simple physical appearance, and can reduce strength and functionality, causing an increased risk of falls and suffering from injuries. In addition, it has a negative impact on glucose regulation and alters metabolism.
Trainers agree that everyone from this age onwards should prioritize gaining and maintaining muscle mass, which can be achieved through different exercises such as squats, deadlifts, bench press or rowingwhich activate different muscle groups and improve functional strength. Likewise, they insist that weight training at least three times a week promotes muscle growth.
Tips to have strong and healthy muscles after 55
In addition to performing the aforementioned exercises, coaches remember the importance of performing a 10-15 minute warm-up prior to training, in which both dynamic stretches as mobility exercises that contribute to expanding the range of motion. To work on balance and stability, you can use elastic bands or do one-leg deadlifts.
On the other hand, close attention must be paid to diet, being necessary increase protein consumption to alleviate the reduction in protein synthesis and thus obtain muscle gain. Experts recommend eating around 1.6-2.2 grams of protein per kilo of body weight. It can be done with a good diet, through fish, lean meats, dairy products, eggs, legumes or, if necessary, with protein supplements.
Likewise, coaches warn of the importance of rest and recovery after training, which they consider essential at any age, but especially after 55 years of age. Therefore, they recommend sleeping at least 7-9 hours dailysleep being key to promoting muscle recovery.
You must also work on the stress controlsince having high cortisol can negatively affect muscle gain. Therefore, they urge the implementation days of active rest through simple and undemanding activities such as walks or yoga.
From the age of 55, it must also be taken into account that can decrease testosterone and growth hormone levelswhich also has an influence on muscle growth. This is why coaches make clear the importance of train with intensityconsume healthy fats, limit alcohol and sugar intake and do regular physical activity, avoiding a sedentary lifestyle.
