Strength training can also increase muscle mass as you age, but it may be slower. The main reason is that it takes a long time for the body to adapt. So, for people after the age of 50 who want to try strength training, they can't be like young people, but they need to pay attention to some things.

After the age of 1.50, training under the premise of safety

No matter what age you are, it must be done in a safe manner. For young people, their health is better, and as they age, health and safety are issues that must be paid attention to, so when you want to try strength training after the age of 50, be sure to understand your own health situation, and then choose the training method or exercise that suits you.

After the age of 2.50, choose the exercise method or training action that suits you

As we age, our joint health, range of motion, balance and coordination all decline more or less. After the age of 50, you should choose the training action that suits you according to your actual situation. From a safety standpoint, choose a movement you can perform without discomfort during the movement.

3. Don't blindly increase the weight after the age of 50, a small weight can also be

If you want to improve your training effect, increasing the weight is an effective method. However, that doesn't mean you need to challenge heavyweight after age 50. Conversely, using heavy weights blindly can lead to joint discomfort. If you do it reluctantly, it will get worse. getting worse.

Therefore, when using heavier weights after the age of 50 and feeling uncomfortable, lowering the weights can avoid this phenomenon. In addition, doing light weights and multiple sets can stimulate muscle growth, and you can achieve progressive overload by increasing the number of reps.

4. After the age of 50, if possible, choose compound actions as much as possible

Compound movements allow you to stimulate more muscles than you target muscles. Using compound movements not only improves your overall training efficiency, but also improves your athletic performance and ability. Therefore, if you can, choose compound exercises (such as squats, push-ups) that you can do instead of isolation exercises (such as curls) according to your ability after the age of 50.

5. Pay more attention to rest after the age of 50

Rest is as important as training. After the age of 50, you need more time to rest after training and wait until you are fully recovered before starting the next training. So in terms of training frequency, it is enough to train twice a week, and no more than 4 times at most.

Pay attention to protein intake after 6.50 years old

Protein is the raw material for muscle repair and synthesis. In order to effectively grow muscle, in addition to insisting on strength training, you must also ensure protein intake. Under normal circumstances, consume at least 1.2-2 grams per kilogram of body weight per day. Protein powders are also a good choice if you feel that you can't get enough protein from food after the age of 50, or if it is difficult to absorb.