Can you really build muscle over 50?
It’s an important question. It can hold you back if you don’t believe in the possibility.
I know for a fact (from questions on the blog) that you may think that older fit guys have always been fit. They built their muscles as youngsters and then just stayed fit.
Well some surely did, but not all.
Your question is:
If I’m over 50 and don’t have a lot of muscle mass (and never have), can I build muscle over 50 years old?
The answer is unequivocally, yes. Read this study.
Lean body mass (LBM), as you may know, is your total weight minus your body fat (the weight of your body fat). So an increase in LBM is indicative of gains in muscle mass.
Both groups (CA and MA) showed similar increases in strength using the bench press for upper body strength and the leg press for lower body strength.
- Bench press improved 3.2 kg for CA men and 6.2 kg for MA men.
- Leg press improved 25.0 kg for CA men and 18.2 kg for MA men.
- Lean body mass improved 0.9 kg for CA men and 1.1 kg for MA men.
- And the kicker, the MA group lost significantly more body fat than the CA group.
Try this workout.
Negative Pull Up
Single Handed Get Up
How do you build muscle over 50 years old?
Try this workout.
- Do it 3 times a week for 8 weeks.
- Eat quality protein at about 1 gram per pound of lean body mass. See how to calculate your LBM here.
- Sleep at least 8 hours a night.
I guarantee you’ll gain pure muscle on your body.
The right workout, done consistently over time, with some common sense lifestyle controls in place, will produce gains in muscle mass no matter what your age.
What do you think?
What keeps you from putting on muscle mass? Please comment below.
Journal of Strength Conditioning Research/National Strength and Conditioning Association. 2009 May;23(3):962-71. doi: 10.1519/JSC.0b013e3181a00baf. Early-phase adaptations to a split-body, linear periodization resistance training program in college-aged and middle-aged men.