Why building muscle after 50 is vital to your health

Maintaining your strength has many benefits including keeping your metabolism active, improving your endurance, protecting your posture, increasing flexibility & bone health.

If you are a 50+ woman, it’s time to consider adding resistance training to your fitness routine. And if you don’t currently have a fitness routine… it’s time to get one!

Building & strengthening your muscles after the age of 50 is key to helping you remain active & avoid injury… now & into your future. Muscle strength plays a key role in stability, balance, healthy weight, & metabolism.

Here are some TIPS when it comes to adding strength training to your fitness routine:

1-     Start with body-wight exercises. Examples include push-ups, squats, calf raises, & planks to name a few.

2-     Choose the right equipment. You have options. Choose dumbbells (which are my favorite), kettle bells, or resistance bands.

3-     Increase weight gradually. Start with light weights such as 3lb or 5lb dumbbells. Once you can easily do 12-15 reps with this weight, increase the weight slightly. The key is to use PROPER FORM to avoid injury. So if keeping your form is difficult while performing the exercise, decrease the weight for safety.

4-     Vary your routine. Your body needs time to recover so varying strength training days with cardio days (walking, biking, swimming) is a good option.

5-     Eat protein. You must eat protein for muscle repair & maintenance. Protein-rich food options include Greek yogurt, eggs, poultry, fish, whole grains, & beans.

6-     Prioritize sleep. Sleep helps repair muscle tissue & improve muscle mass. Aim for 7-9 hours/night.

If you are considering starting a strength training routine, but not sure where/how to start, reach out to use here at H3 Fitness to schedule a FREE INITIAL FITNESS CONSULTATION.

We can assess your fitness needs, create a customized fitness plan especially for you, & help you reach your fitness goals.

We bring all the necessary equipment & accountability to your doorstep, offering in-home fitness training. No need to buy gym equipment or gym membership. We got you covered!

Let’s get moving!

XO,

Stacy

H3 Fitness

Healthy. Happy. Habits.