Muscle mass decreases as we age, though our need for muscle mass becomes no less important. The AARP states that maintaining muscle mass and strength becomes increasingly important after the age of 30. You need to use your muscles every day, whether it's getting yourself out of bed, picking up a child or performing duties at work. It is possible to build muscle after the age of 30, but it requires some time and effort.
Step 1
Talk to your doctor before starting any new exercise routine. Let your doctor know that your goal is to gain muscle. Depending on your age, your doctor may recommend that you undergo medical testing before you begin exercising to ensure that your heart is healthy enough for exercise.
Step 2
Book one session with a personal trainer at your local gym or fitness center so that you can learn how to do strength training exercises. Ask the personal trainer to write down a list of weight-bearing exercises that you can do each week so that you will gain muscle. Next, buy a set of free weights --for example, 3 pounds, 5 pounds and 10 pounds-- if you don't already have a gym membership.
Step 3
Do the exercises the personal trainer showed you three times per week or more. The Mayo Clinic recommends warming up for five or 10 minutes with mild aerobic exercise such as walking or jogging in place. Then do strength training exercises with your free weights for 20 minutes, such as biceps curls, triceps dips, lat raises, weighted squats and weighted crunches. The Mayo Clinic says that you should use resistance just heavy enough to tire your muscles after doing 12 repetitions.
Step 4
Rest your muscles enough so that your muscles have time to repair themselves and grow. The Mayo Clinic states that you need to take at least one day of resting a specific muscle group after exercising it. For example, if you worked your biceps and triceps on Monday, you can work your abs and legs on Tuesday, but don't work your biceps and triceps again until at least Wednesday.
Step 5
Eat plenty of protein so that your muscles can grow. The "International Journal of Sports, Nutrition, Exercise and Metabolism" states that the more you exercise, the more protein your body requires for muscle growth. Foods rich in protein include meat, poultry, tofu, soy, beans and lentils.
Things You'll Need
- Free weights
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