How To Build Muscles At Age 70

Building muscle at an advanced age is challenging for several reasons. First, natural hormone levels at 70 are very low. Second, senior citizens are at a greater risk of incurring training injuries due to natural aging of muscles, bones and ligaments. Finally, many senior citizens have pre-existing physical or medical conditions that could inhibit training and/or muscular development. Nonetheless, by taking proper precautions, it is possible to safely gain muscle, even at 70, through a consistent program of diet and exercise.

Step 1

Consult your physician regarding your muscle-building plans. Because of your age or any pre-existing conditions, he may wish to place special restrictions on aspects of your diet or exercise. Optionally, ask your physician about hormone replacement therapy, the administration of exogenous hormones to counteract your naturally declining hormone levels. A study published in the International Journal of Andrology found that testosterone replacement therapy increased average muscle-mass in older men.

Step 2

Construct a muscle-building diet within the parameters of your doctor's instructions. Keep an accurate log of your food consumption over a period of several days, then use your calculator and the nutritional information on your foods' packaging to estimate your average daily caloric intake. Aim to increase this intake by approximately 1,000 calories through the addition of complex carbohydrates and proteins to your diet. The extra carbohydrates will provide your body with the fuel to grow, while the extra proteins will provide the building blocks for your muscles. Excellent food sources include whole-grain breads and pastas, meat, fish, tofu, beans and nuts.

Step 3

Begin a safe program of resistance training. Because of your age, you're at a greater risk of joint or muscle injury, both chronic and acute. As such, begin by using fixed-track machines only; these will ensure that you use the correct form and range of motion, and prevent you from becoming stuck under a heavy weight. At first, aim to complete three workouts each week, addressing all major muscle groups: biceps, triceps, shoulders, traps, lats, lower back, chest, abdominals, thighs, hamstrings, glutes and calves. As you become comfortable with this routine, you may increase your workout frequency to four or five sessions per week. For each exercise, perform three to four sets of 8 to 12 repetitions, and be sure to use slow and controlled motions for each repetition.

Tips and Warnings

If you have excess fat to lose, you may also wish to consider a cardiovascular exercise routine. Once again, consult your doctor before beginning such a routine. Furthermore, limit yourself to low-impact options such as the elliptical trainer to prevent damage to your joints.