As you get older, your muscle mass naturally decreases, but this doesn’t mean it’s not too late to start rebuilding your aging muscles.
In addition to a good diet and the right lifestyle changes, to effectively build muscle the elderly and seniors need to do regular, strength building exercises.
Depending on your body type and your current level of fitness will determine how quickly you start to see results.
Can a 70-year old plus elderly man build muscle ?
As you get older, your muscle mass naturally decreases, but It’s not too late to start building your aging muscles from the age of 65. Muscle loss and reduced strength can be slowed considerably simply by changing your fitness plan and level of activity. To effectively build muscle, you’ll need to do regular, challenging resistance type strength-building exercises with either resistance bands or weights.
Make sure you are getting enough carbohydrates which our body needs to create energy. If you don’t get enough it will reduce your chances of building muscle mass.
A good diet should also include plenty of water which your body needs to function (for an average adult male about 60% of their body is made of water).
2) Cardiovascular and strength training
If you are trying to build muscle mass then cardiovascular training is very important for the elderly and seniors. It strengthens your lungs and heart, help manage your weight, and gives you more energy.
Strength training is the best way for the elderly and seniors to grow muscle.
Ideally start off with lighter weights or resistance bands with low repetitions, and then build up slowly.
If you do resistance strength training regularly ( x3 / week ) you will not only build muscle mass and strength, but preserve your bone density.
Benefits of muscle growth for the elderly
Reduces those aches and pains associated with arthritis
Increased muscle means stronger more stable joints (knees, hips, shoulders for example)
it’s never too late to start rebuilding your aging muscles when you are 70, 75 years old or even older. Regular resistance strength exercises along with a good diet and lifestyle changes can make all the difference for the elderly and seniors.