If you are thinking about bodybuilding, now may be a perfect time.
As you age, you lose muscle mass. You may have less energy and be less active. Bodybuilding can reverse the process and help you gain muscle mass and have more energy.
Increasing your strength has other health benefits. It will help you build stronger bones, control your weight, sharpen your thinking, treat conditions like arthritis, diabetes, back pain and heart disease, and improve your quality of life.
Is Bodybuilding Over 50 Safe?
Even if you’ve never done it before, now is the time to start bodybuilding. “You can get in shape at any age if you lead an active lifestyle and are in good health,” said personal trainer Warren Gendel, winner of Mr. Santa Barbara’s 1992 NPC bodybuilding competition and owner of Well-Fit by Warren , a company focused on fitness for men over 50.
Bracha Goetz, a children’s book author from Baltimore, started at the age of 60. “I started lifting weights to keep my muscles strong and prevent osteoporosis, which my mother and older sister had.”
Lifting weights has become part of Goetz’s routine and she feels stronger and healthier. “Our bodies are designed to move, so it’s a joy to do, especially with music. Now I actually have stronger muscles than I ever did when I was younger, ”she says.
If you are inactive now or if you have a chronic health condition, speak to your doctor. They can help you decide if bodybuilding is right for you.
It’s not just for men
“Often times, women are excluded from bodybuilding because of the common misunderstanding that lifting weights will cause you to pile up like a certain Marvel green hero,” says Griff Robinson, a NASM-certified personal trainer outside of Boston. “But bodybuilding isn’t just for men. Many women enjoy the mental, emotional, and physical benefits of lifting weights. “
If you’re a woman and you don’t want to make yourself big, don’t worry, says Robinson. “Unless you’re training like an elite 22-year-old bodybuilder, you can expect to look fitter and firmer, not beefy and unsightly.”
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How to get started
Start with 2-3 weightlifting sessions per week after your doctor gives you the go-ahead.
“Try to keep your workout under 30 minutes,” says Robinson. This will help you do higher intensity exercises without overloading your body.
Start with a quick warm up. Try brisk walking or other cardio activity for 5-10 minutes.
Aim for 12-15 repetitions of each exercise. Some people like to do 2-3 sets of 12-15 reps, but experts say one set is fine too. Choose a weight that is not too easy, but not too heavy. Your muscles should feel tired by the time you get to the end of each set.
As you get stronger, you will see improvements. Your muscle mass will increase, you will feel stronger, and you will be able to work out longer. If it feels light, increase the weight slightly.
safety first
Follow these steps for safe and effective bodybuilding workout after age 50.
Start slowly. If you do too much too soon, you are more likely to get injured. Relax with light weights and short sessions.
Remember to rest. Add rest days to your bodybuilding routine. Your body needs time to recover from lifting weights. “Take a day off between each workout to rest and relax,” says Gendel.
Use a good shape. Lifting weights with poor shape or technique can cause injury. If you’re not sure how to get it right, let a personal trainer guide you, says Gendel.
Listen to your body. If something doesn’t feel right, stop lifting. Try a lighter weight. Check your form and technique. Take a few days off. If you are still in pain, speak to your personal trainer or doctor.
Round off your workout
Bodybuilding is not just about lifting weights.
“If you want to stay in good shape and keep your body strong and healthy, it’s always a good idea to incorporate some cardio like jogging into your fitness routine,” says Robinson.
Add body weight movements to your routine. Try exercises like pushups, squats, and sit-ups, says Robinson. You use your own weight to build muscle mass and slow the bone loss associated with osteoporosis.
Remember to eat well. “You need good nutrition to strengthen your body for muscle growth,” says Gendel.
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When to stop
Sometimes it’s best to hold back. Take a break from bodybuilding if:
- You have a cold, flu, or infection with a fever.
- You feel much more tired than usual.
- You have swelling or pain in a muscle or joint.
- You have a symptom that you are not sure about.
- You have chest pain.
- Your heartbeat is irregular, fast, or fluttering.
- You are short of breath.
- You have a hernia.
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SWELL:
Mayo Clinic: “Strength Training: Get Stronger, Leaner, and Healthier.”
CDC: “Getting Stronger: Strength Training for Older Adults.”
Warren Gendel, ACE Certified Personal Trainer, San Francisco.
Bracha Goetz, weightlifter, Baltimore.
Griff Robinson, NASM Certified Personal Trainer, Boston.
Edward-Elmhurst Health: “10 Best Exercises For Older Adults.”
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