It is never too late to grow muscle mass at 60. Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.
As you grow older, you lose lean muscle mass–anywhere from 3% to 5% every 10 years after you hit 30, in fact that’s why its critical to do everything you can to build and preserve your muscle mass as much as possible.
But patience and perseverance are part of the equation. ”The timing is usually longer to regain and build strength because everything else is more sluggish. You have to work a little bit harder and a little bit longer”. Said Personal trainer Jennifer Oestreich, supervisor of the Wellness Center at Mariners Hospitals.
Nutrition
Eating healthy doesn’t just mean cutting out junk food. It means making sure you’re getting the nutrients your body needs. If your’re wondering how to gain muscles mass at 60, consider your diet along with your fitness regimen. Keep your fiber intake high, monitor your calcium and vitamin D and focus on proteins, carbs and water.
Fitness Routine
Staying in the best possible shape as you age means strength training. I recommend opting for moves that strengthen the backside of your body, your back, lats, glutes, and rear delts. Those muscles are grolly negleted, and as you grow older, your backside becomes weaker.
Exercise with dumbbells are recommended because it will help you build lean muscles but also burns fat. Using dumbbells for full-body, multiplanar movements, however can provide a variety of different strength outcomes. Its also benefits for cardiorespiratory fitness and flexibility.
Stay Hydrated
Drink water before and after exercising. This is especially important for regulating your body temperature, keeping your joints lubricated and also helps you in digestion. Experts generally recommend that older adults consume at least 1,7 liters of water per 24 hours.
Always Listen To Your Body
If something hurts or doesn’t feel right, that’s your body’s way of telling you to stop or take a break. Always take a break each time you feel something wrong with ypur body.
