Building Muscle Over 50

There is this pervasive notion that muscle building is for the young. And that somehow building muscle over 50 is a downhill slide. Nothing could be further from the truth.

As an aside, one of the great paradigms being challenged daily by the Baby Boomers is that seniors are senior. Some establishments actually start their senior discounts at 50. Wow. Well, look it; don't talk to me about being a senior until I reach the ripe age of 100, and then we'll still fight about it.

Baby Boomers will not accept that we must walk on three's (the sphinx riddle) in our twilight years. We will not fear gravity.

In truth, so many of us have spent the last decade, or two, working out and being physically fit that it's a no-brainer to continue right through our 50's and 60's. And the great news is that we can continue to build muscle. Look at guys like Larry Scott and the late Jack Lalanne if you need proof.

And the benefits to having a strong, muscular body keeps us mobile and posture tall. It all translates into a better quality of life.

Still, we aren't 25 and our bodies have seen their share of wear and tear. Yes, you can build muscle, but now more than ever, you must be smart about how you proceed. And to help you along, I would offer the following suggestions.

Things You Must Do:

See your doctor and get a full check-up prior to starting any physical fitness program. This should be a no-brainer, and yet, many will ignore this advice. You cannot ignore this advice. It is number one on your list of things to do before starting.
I believe in being a student of the game - any game. That means learning the science of muscle building. Specifically, weightlifting is a learned activity. You must learn correct form, lifting techniques and cause/effect repetition schemes. You can choose to work with a personal fitness trainer or learn by following DVD's or books. Regardless, you really need to learn the correct techniques in the beginning.
If you choose to exercise at a gym or a fitness center, please do not try to match lift for lift with the young bucks. You must exercise with intensity and maximum effort. But do not confuse that with trying to lift like the youngster next to you. Never more true than here but you must move to the beat of your own, inner music and set your own pace.

The Challenge:

Your body is older - duh - and that means a longer recovery time for you. Just because the most popular cycle is 2 days on and 1 day off doesn't mean that it's right for you. At our age, the better cycle might simply be 1 day on and 1 day off. You must give your body the time to heal and rebuild. While burning the candle at both ends may not have been an issue 20 years ago, it is now.
There is no getting around gravity's effects on body plus the wear and tear on our bodies. If you're like me, then arthritis rules all your joints. Do not ignore the pain and do a movement because that's how the movement is done. Always find the groove that is pain free. That may mean widening or narrowing your grip. Or even eliminating some exercises like the overhead press as I have had to. It's muscle building, not pain building.

The specifics of what to do is not that necessarily important. You could do a full body workout 2 or 3 times a week. Or you could work your upper body on day one and rest on day two. You would do your lower body and abs on day 3. You could rest on day 4 and repeat the cycle on day 5. You can find plenty of routine recommendations all over the place.

What's important in building muscle over 50 is to keep these suggestions in mind and your challenges in front of you. And you will do great. I'll see you at the next senior bingo night.

For more thoughts on building muscle over 50, visit http://www.smartweightgain.com/ for free info/advice from the best minds (and bodies) in the business for getting healthier, stronger, and leaner.

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