- 1). Realize that your body's musculature naturally changes as you age and start adjusting to the aging process. An average male can lose as much as 35 percent of his muscle by age 60 because of atrophy. You can address this loss with a proper diet and exercise, including weight training to gain muscle.
- 2). Prepare for your weight training program by asking yourself how fit and active you are now, if you are older than 70. Rate yourself on your ability to walk up two or more flights of stairs, do housework and chores and reach high or low places. Meet with your doctor to speak with him about your plans to build muscle through weight training.
- 3). Develop a workout routine that will help you gain muscle throughout your body. Include bench presses for chest muscles, shoulder presses, dead lifts, squats and leg curls for leg muscles, biceps curls, triceps extensions and crunches for abdominal muscles. Do eight to 12 repetitions of each exercise. Do two to three sets of each exercise.
- 4). Eat a healthy diet, focusing on lean protein such as fish and complex carbohydrates such as whole-grain bread or pasta. You can gain muscle at any age, even after 70, by consuming more calories than you burn and combining a good diet with exercise, weight training and proper rest.
- 5). Start slowly and proceed with your workout program at your own pace. After the age of 70, you are at a higher risk of sustaining chronic or acute injuries to your joints and muscles. If your routine is interrupted by an injury or for another reason such as an illness or work demands, do not be discouraged. Simply begin your program as soon as you can.
next post