Frailty is often characterized by nutritional deficiencies, loss of balance and gait, and cognitive impairment. All of this means, says Lam-Feist, that regular workouts play a huge role in maintaining overall good health, stability, and bone density into old age.
And that muscle wasting is preventable. Antioxidants are equally important for muscle recovery. For older clients, I recommend less beef for heart health and digestion. Our workouts can help you regain your lost muscle mass. Learn more about Aaptiv here. He recommends strength workouts with fewer sets spaced between rest days , and as Rufo points out, eating plenty of protein.
But the big multi-joint moves should form the foundation of your strength work. I work with a lot of retirees and baby boomers.
My experience has been that they have an easier time maintaining muscle mass with less work performed more often. Lam-Feist echoes the fact that weight-bearing exercises walking, running , hiking, dancing, and jumping , as well as resistance training free weights, weight machines, and resistance bands , have been shown to positively impact muscle and bone health in the elderly.
However, to gain muscle mass, you do have to lift until fatigue or failure. Rufo also warns against overexercising , or overtraining. He views this as a major concern for older clients, due to extra impact and strain placed on joints.
Because of this, he focuses on full-body workouts instead of targeting specific muscle groups each day. In terms of what you should eat, Lam-Feist says that sufficient nutrient intake is crucial to avoid muscle loss. Good nutrition may not seem like a key ingredient to rebuilding muscle mass, says Henson. This can diminish their daily nutrient intake.
Upping the number of reps and sets aka the total volume you do of each exercise can increase mechanical tension, too, which provides muscle-building benefits. This is also part of the science behind progressive overload. Slowing down the eccentric action or downward phase of a move, like lowering into a squat, might also provide some extra tension. For some people, certain bodyweight exercises offer enough resistance on their own, as well, like in a push-up or a pull-up.
Metabolic stress: That burning sensation you feel when you're pulsing through squats, holding the bottom of a push-up, or on that final rep of sit-ups? That's a result of metabolic stress, which occurs when metabolites aka waste products that form as a result of exercise, such as lactate build up in the muscle tissue, explains Galbraith. This causes hormonal, cellular, and growth factor reactions, offering another way to pump up your muscles.
It can increase anabolic hormone release , hormones like testosterone or growth hormone that stimulate protein synthesis , lead to cell swelling, and lead to an increase in growth factors , proteins that can stimulate tissue growth by promoting cell reproduction. Microtrauma: This is when you get small tears in muscle tissue thanks to exercising—but, namely, resistance training. Your body then works to repair that damage and that jumpstarts muscle growth, says Galbraith.
While any exercise can do this to your muscles squats, planks, deadlifts, you name it , new moves you haven't done before or haven't performed can also cause this microtrauma. Dance, running, bodyweight moves, etc. So many options! There are numerous methods for switching up your typical bodyweight workout —even small changes can lead to bigger muscle gains.
But Galbraith offers a few concrete tips for challenging your body and encouraging muscle building. These are in no particular order and the best way to incorporate these strategies is individualized. Try one or all five of these tactics in your next workout and see what tests your muscles the most:. As with any type of exercise, there's always a risk of hitting a plateau if you keep doing it over and over again without playing around with any variables or continuing to test your muscles in new ways.
That's why it's important to progress your program , adding variations to the exercises and increasing the challenge on moves with the methods Galbraith mentions above—that's how muscle building continues to happen. Keep that in mind as a sign to switch up your routine. If you're working out at home and looking for a way to add external load, you can always try these moves with household items that trainers love. Photo of Mallory Creveling.
By Mallory Creveling June 18, Save FB Tweet More. Increase reps and sets; decrease rest time. The more you do an exercise, the more you'll increase the metabolic stress you put on your muscles. Do more reps and sets of bodyweight exercises than you'd typically do at the gym with weights for similar results.
You also want to limit breaks between those reps and sets, too, without sacrificing proper form. This puts more stress on the muscle, promoting growth.
In fact, research shows that low-load resistance training with a light weight or bodyweight combined with little rest may enhance metabolic stress and increase muscle size even more than lifting heavy weights and taking longer breaks. If you typically lift weights for about eight reps in the gym, try doing that same move for 20 reps at home with just your body. Change the angle or tempo of the exercise.
Our body repairs the torn muscles and builds new when we are sleeping. So, taking enough sleep is important. Due to the lack of sleep, our metabolism becomes slow and we start burning calories on a slower pace due to which fat deposits start increasing.
Thus, sleep adequately and see results. If you are serious about getting a lean body, then say goodbye to stress.
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