To live a long, healthy life, you need plenty of muscle… the trouble is, we can start losing muscle mass in our 30s. So what can we do to build it up and sustain it when our own bodies are working against us? The good news is that hitting your 60s doesn\u2019t mean you can\u2019t increase your bulk; it just takes a little more intention when it comes to your training, diet and even the way you prioritise your sleep.<\/p>\n
\u2018As we age, the body naturally loses muscle mass and strength \u2013 a process called sarcopenia, which typically begins in your 30s but accelerates after 60,\u2019 explains Rowan Clift, trainer specialist at Freeletics<\/a>. <\/p>\n He adds that, for women, hormonal changes after menopause, particularly the decline in oestrogen, make it more difficult for muscles to repair and grow. \u2018In addition, oestrogen has a protective effect on muscle and bone, so a reduction means slower recovery, reduced strength gains and an increased risk of injury when training.\u2019<\/p>\n What to read next<\/p>\n But good muscle definition is entirely possible if you approach it the right way. And it\u2019s never too late to start. \u2018As we age, strength training becomes ever more important; not only does it help us build muscle, but helps to protect our bones, elevates our mood and even boosts our metabolism,\u2019 says Rowan.<\/p>\n Here\u2019s how to do it: Stay consistent <\/p>\n Nobody\u2019s suggesting you strength train every day, says Rowan. In fact, two to three strength sessions a week are enough. \u2018This strikes the right balance between providing enough stimulus for muscles to adapt and grow and allowing sufficient recovery time,\u2019 he adds. Be careful not to overtrain, as this could increase \u2018the risk of overuse injuries, especially in older joints and connective tissues.\u2019 And you don\u2019t have to work out in a gym \u2013 a floor mat with light dumbbells and resistance bands is all you need to get going. <\/p>\n Prioritise compound movements<\/p>\n A compound movement is an exercise which engages \u2018multiple muscle groups at once, performed with resistance heavy enough that you reach fatigue,\u2019 according to Rowan. The great benefit of these exercises is that they mimic movements we make in everyday life, making it easier to climb stairs, lift shopping and get up from the floor.<\/p>\n If you\u2019ve never picked up a dumbbell or a barbell in your life, start with a small 2kg weight, or even a can of beans from your cupboard \u2013 and progress upwards. So, what would a typical compound workout look like? Think squats, lunges and push-ups for a well-rounded strength training workout, says Rowan. <\/p>\n If you\u2019re a beginner, start with 10 reps of each exercise, holding the weights on your shoulders for squats and lunges. Work through the movements, then repeat the workout three times.<\/p>\n If you prefer an instructor to guide you through a workout, download an app, such as Freeletics or Peloton<\/a>, which have structured strength workouts for all abilities. After a couple of months of doing regular workouts, you\u2019ll start to feel stronger in your day-to-day life, too. <\/p>\n No weights? No problem! <\/p>\n Rowan recommends resistance band training, pilates with added resistance, water-based resistance training (such as aqua aerobics) or controlled bodyweight exercises. \u2018The key is creating sufficient muscle tension, regardless of whether the movement is high or low impact,\u2019 he says. <\/p>\n Resistance band training can be very versatile, as bands come in different tensions, so they\u2019re great for beginners, while also being gentle on joints. The Peloton app has various resistance band classes<\/a>, while YouTube also has various beginner classes.<\/a> <\/p>\n Body weight exercises, which use the weight of your body to create resistance and build strength, include push-ups, squats and the plank. For guidance or to follow a specific body weight workout plan, try beginner workouts<\/a> on Youtube.<\/p>\n A well-balanced diet <\/p>\n Protein-rich foods like chicken, eggs or tofu should be at the top of your shopping list, Rowan explains, especially when you aim to build muscle, as it \u2018provides the amino acids needed to repair and build muscle.\u2019<\/p>\n How much protein is enough? The average daily amount that women should be eating is 45g, but he adds that \u2018older adults often need more protein than younger people to stimulate muscle growth effectively. Aim to include a source of high-quality, lean protein with every meal.\u2019 Research shows that those over 60<\/a> should be eating around 1 to 1.2g of protein per kg of body weight; for someone weighing 70kg, this means protein intake should be 70-84g a day. <\/p>\n You also may need to hit pause on any diets, especially those that restrict calories, as your body needs plenty of energy and nutrients to build muscles. \u2018This usually means being in a slight calorie surplus, i.e. eating a little more than you burn, so that your body has the resources to build new muscle tissue. If you\u2019re consistently in a calorie deficit, your body won\u2019t prioritise muscle growth,\u2019 adds Rowan. <\/p>\n Getting enough sleep<\/p>\n
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