While the body certainly changes with age, women can continue to build muscle well past the midpoint of their lives. In fact, strength-training programs for older women have been shown to enhance exercise performance, decrease injuries and generally improve quality of life, according to the National Strength and Conditioning Association. Interestingly, many of the bodily changes seen with age have more to do with a sedentary lifestyle than the natural process of aging.
Changes With Age
Several changes take place as women age. Muscular strength and mass decreases, metabolism decreases, body fat increases and bone density decreases. Each of these factors makes it somewhat more difficult to build muscle later on in life. Women must be especially careful because of the risk of bone conditions such as osteopenia and osteoporosis, or severe losses in bone mass and density. Hormonal changes may further affect muscular strength.
Building Muscle
The process of building muscle size and strength is referred to as hypertrophy, and is a result of an actual increase in the size of the muscle cross-sectional area as a result of resistance training, the American College of Sports Medicine explains. Women over the age of 50 can produce muscle hypertrophy by performing exercises of six to 12 repetitions, using about 65 to 85 percent of their maximal amount.
Designing a Program
For women over 50, it is best to begin with very light weight, performing just one set of a particular exercise and then moving on to the next, the National Strength and Conditioning Association recommends. Choose six resistance-training exercises that target all the major muscle groups, such as the bench press, row, leg press, bicep curl, tricep extension and shoulder press. Start at about 40 percent of your maximum and work your way up. Two resistance-training sessions per week are necessary to build muscle, with two days of rest in between.
Precautions
The first step in undergoing any resistance-training program is to consult your physician and make sure you are healthy enough to exercise. Furthermore, make sure you use proper technique when performing exercises as this can prevent unnecessary strain on joints and tendons. It is best to begin exercising with an experienced trainer who can evaluate your program and technique to ensure proper safety. Finally, progress your program very slowly and allow plenty of rest in between sessions to allow the body to fully recover.
Types of Weights
Free weights are generally better for producing gains in muscle strength and have the added benefit of improving balance and stability in the smaller muscles, says the American College of Sports Medicine. Furthermore, free weights place a greater load on the bones and can increase bone mass and density -- fighting against the effects of osteoporosis. Use free weights when you can, and make sure you have an experienced health professional to spot you.
Warm-Up and Cool-Down
Muscles stiffen with age and take longer to activate for exercise. To prevent strains and tears, every exercise session should begin with a dynamic warm-up that resembles the lifts you will be performing. Begin with at least 10 minutes of warm-up on a cardio machine and then 10 minutes of dynamic stretching. Following an exercise session, perform at least 10 minutes of static stretching, holding each position for 30 seconds to reduce the increased muscle soreness that may occur with age.
References
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2004
- "Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle (eds.); 2004
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
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