Having healthy, firm and well-contoured muscles communicates to others that you are healthy, successful and able-bodied. Not only does having stronger muscles help you to look more powerful to other men and sexier to women, but it also confers a number of health benefits. The bodies of physically stronger men are able to heal more quickly after an illness, and they generally have better bone density.
For various reasons, the average man has more natural muscle mass on his body when he is younger than when he gets older. Still, that fact does not mean that men of 60 years of age and beyond cannot attain very healthy, strong-looking physiques: they can.
In order to build muscles after the age of 60, it is important to know how what to do. Just diving in and starting to lift weights will likely be not only less successful, but even potentially much more dangerous, than if you take a measured approach under the guidance of a body-training expert.
If you are interested in muscle-building after 60, here are 7 tips on how to build muscle faster:
1. Muscle begins to atrophy after age 25:
Understand that you will need to work a bit harder than you did when were in your 20s in order to achieve that sleek, muscular physique you want. That is because, by the age of 60, the average man has lost about 50% of his natural muscle (as compared to before age 25). This is due to the fact that muscle naturally starts to atrophy after age 25 or so - and the process continues steadily each year.
2. You can slow or stop muscle atrophy through weight training and diet:
Fortunately, you have the power to stop muscle atrophy. Weight training and the proper diet can put you back on the path to looking great in the nude or in your swimsuit again - even well after the age of 60.
3. It is never too late to start weight training:
The most powerful and effective way to build muscle mass is through weight training. Free weights such as barbells and dumbbells offer you an amazing opportunity to start adding attractive firmness and shape to the muscles in your chest, shoulders, arms, back, legs and stomach.
4. Consult with your doctor:
Before embarking upon any exercise routine, be sure to check with your doctor first.
5. Always start with light warm-up stretches:
Begin every workout with a set of light warm-up stretches. While stretching before a workout is important at any age, it is particularly important as our bodies age.
6. Start with chest workouts using barbells or dumbbells:
There are a number of exercises you can use to build up your muscles all over your body. Here, we'll start with two types: one that focuses on building up your chest and another that focuses on building your shoulders.
For your chest, try the bench press. Here's how:
1. Lie flat on your back on a workout bench while keeping your feet flat on the floor.
2. Start with just the bar (which weighs 45 pounds by itself). Lift the bar up off the rack and hold it at arm's length above you.
3. Next, slowly lower the bar until it touches just above your chest.
4. Finally, raise the bar back up until your arms are completely straight (almost to a "locked" position).
5. Repeat for 5-10 reps, rest, and do 2-3 sets total.
7. Try the shoulder press deltoid exercise:
To start bulking up your shoulders, try the shoulder press deltoid exercise. Here's how:
1. Sit up straight on a shoulder press exercise bench and place your hands on the barbell.
2. Now press the weight up above your head, holding it there briefly.
3. Finally, lower the bar (under controlled motion) until it is returned to the starting position.
4. Repeat for 5-10 reps, rest, and do 2-3 sets total.
Try these 7 steps to muscle-building after age 60 and you will start seeing noticeable results after a week or two.
