As men age, diminishing levels of testosterone affect how their bodies are able to build muscle mass. Losing muscle mass can be a health concern because it can lead to a decrease in function and overall strength. Muscle loss does not have to be an inevitability in older men, however. Through a combination of resistance training and diet, men can build muscle mass and increase strength and mobility.
Strength Training
Resistance training exercises are the chief method you can use to build muscle. These exercises cause small tears in your muscle fibers, which your body repairs with proteins. As a result, you gain muscle and strength. Resistance training can be performed with your body weight, dumbbells or resistance training machines at a gym or senior health center. The Centers for Disease Control and Prevention recommends older men engage in strength training at least two days a week. Perform exercises that work your major muscle groups -- this includes your arms, legs, buttocks, shoulders and back. This will increase your muscle-building efforts. Give your body time to recover by resting at least one day between strength training sessions. Failure to do so increases your injury risk.
Recommended Exercises
Start your resistance training session after engaging in a five-minute warm-up of walking or cycling. Basic yet effective exercises for men include squats, wall push-ups and calf raises. Remember to start slowly -- you may not be able to lift as much weight as you did when you were younger. However, you can build up to that strength. Lift weights you can comfortably perform 10 repetitions with without strain. As you become more advanced, add exercises like bicep curls, overhead presses and hip abductions, in which you stand with your feet shoulder-width apart and lift your leg to the side. Don't forget to cool down when you are done, stretching the muscles you just worked.
Diet Needs
Exercise alone is not enough for older men to build muscle, according to a Reuters.com article. Instead, men need to consume quality sources of protein, the building block of muscles. Men who consume protein experience an increase in testosterone levels following a workout, which results in muscle building. Lean protein sources include low-fat dairy products, skinless chicken, turkey and fish. Adequate daily intake for men is 65 to 70 grams per day, according to Donna Feldman, a registered dietitian who writes for The Diet Channel.
Warning
Before beginning an exercise program, it's important to obtain clearance from your physician. While exercising can be beneficial to your health, it can be harmful if you engage in exercise your heart or muscles are not prepared for. Your physician can examine your physical health and make recommendations for exercises to perform. If you have a specific weightlifting routine you would like to perform, bring this information with you for your physician's review.
References
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
- Centers for Disease Control and Prevention: Frequently Asked Questions
- Reuters.com: Diet Affects Older Men's Weight Training Success
- University of Texas Medical Branch: Losing Muscle and Strength Later in Life
- The Diet Channel: Pay Attention to Protein Intake
- YMCA Twin Cities: Strength Training for Seniors
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