Staying lean and heathy isn’t impossible, after 50, but it does require a slightly different approach. As we age, muscle mass naturally declines, so we need to be more methodical with training and nutrition. It needn’t be overcomplicated, but the fundamentals matter more than ever.
PROTEIN : As important in both women & men, age-related muscle loss, known as sarcopenia means that preserving muscle requires an adequate protein intake. Research suggests active adults generally benefit from consuming around 1.6-2,2g of protein per kilogram of bodyweight daily.
RESISTANCE TRAINING: Resistance training remains one of the best ways to maintain muscle and strength with age, but there are important things to understand :
Resistance training simply means a muscle works against an external force—meaning ‘weightlifting’ can be a form of resistance training BUT not all resistance training involves lifting traditional heavy weights. In fact for adults over 50 broad resistance training is often considered safer, more sustainable, and more practical than heavy weightlifting because it focuses on joint longevity, functional mobility, and muscle preservation without the high injury risks of maximum heavy loading.
Broad resistance training—using body weight, machines and/or hand weights—provides the same muscle-preserving benefits with significantly better safety margins and whilst the often suggested resistance training of 3-4 days per week is great, setting a realistic goal of 2-3 days for 30-60 minutes a day will bring results and it doesn’t necessarily mean hitting the gym.
Variety in resistance training prevents physical and mental plateaus, reduces overuse injuries, and ensures complete muscle development. So a vinyasa yoga practice which uses your own body weight as an effective form of resistance training is a good add in. Working with hand weights properly or even combining the two can help vary your practice and create better results. The important thing is that you are consistent AND that you know how to work your body correctly.
Remember that even if you this, if you don’t allow enough recovery between sessions, you wont see best results. Recovery beats volume for adults over 50 and recovery time varies with age and individual.
SLEEP :We are all different but generally for both men and women 7 -9 hours of quality sleep per night is best for cellular repair & physical recovery whilst in men this helps control testosterone levels too. Consistently getting enough sleep supports muscle gain and weight loss by aiding training recovery and helping regulate appetite.
Fibre; hydration & stress management all become more important as we age and we cant all do everything but knowing what works and choosing to do it when you can gives you the best chance of living a longer, stronger and happier life. .
For more information contact Amanda Roberts on 07810754017 or email at [email protected]
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