{"id":22009,"date":"2021-04-30T21:34:39","date_gmt":"2021-04-30T21:34:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22009"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"gaining-muscle-after-50","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/","title":{"rendered":"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Understanding_Your_Muscles_As_You_Age\" >Understanding Your Muscles As You Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#How_To_Gain_Muscle_Mass_After_50\" >How To Gain Muscle Mass After 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Resistance_Training_At_50_And_Over\" >Resistance Training At 50 And Over<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Gaining_Muscle_Mass_After_50\" >Gaining Muscle Mass After 50<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Lateral_Pulldown\" >Lateral Pulldown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Resistance_Band_Seated_Row\" >Resistance Band Seated Row\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Glute_Bridge\" >Glute Bridge\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Overhead_Press\" >Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Bench_Press\" >Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Push-Up\" >Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Pull-Up\" >Pull-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Sit-Up\" >Sit-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Bulgarian_Split_Squat\" >Bulgarian Split Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Dumbbell_Reverse_Lunge\" >Dumbbell Reverse Lunge\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Plank_With_A_Dumbbell_Row\" >Plank With A Dumbbell Row\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Leg_Press\" >Leg Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Wall_Squat\" >Wall Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Bridge\" >Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Pull-Apart\" >Pull-Apart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Plank_Side_Walk\" >Plank Side Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#Crunches\" >Crunches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The older you get, the harder it is to do things that you were able to while you were young. Everything gets better with age apart from your body. As you grow older, you experience a drop in the levels of certain hormones, age-related conditions like arthritis are likely to catch up with you, and you may also experience age-related muscle loss. In this article, we shall look at gaining muscle after\u00a0 50 years. Is it possible? Is it safe? Let&#8217;s find out!<\/span><\/p>\n<p>&nbsp;<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_Your_Muscles_As_You_Age\"><\/span><b>Understanding Your Muscles As You Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When a person gets to 40 years, they start to lose muscles due to a condition called sarcopenia (<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Sarcopenia is age-related muscle loss, which is a normal process but is contributed by factors like lack of strength training and inactive life. Remember that at 50 and above, you are probably at the peak of your career. You spend most of the day seated at your desk working. When you get home, you are usually too tired to even think of going to the gym. People lose muscles as they age simply because they are not doing anything to stop it(<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). After the age of 40, people roughly lose 10 pounds every decade, and the only way to stop this is by doing something and what most experts recommend is resistance training (<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-37108 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5092-1024x576.png\" alt=\"gaining muscle after 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5092.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5092-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5092.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5092.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Gain_Muscle_Mass_After_50\"><\/span><b>How To Gain Muscle Mass After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A study to determine the &#8220;Influence of Resistance Exercise on Lean Body Mass in Aging Adults&#8221; showed that people over 50 years old can still gain muscles and the way to do it is through resistance training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2995836\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The study included people over the age of 50 years and was influential in proving that strength training is an effective method of dealing with sarcopenia.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When going for strength training at the age of 50 and above, you need to remember that you are not young anymore and can\u2019t be reckless while working out. Before you start strength training, you first need to consult a health expert, so they can tell you if your body will be able to handle the various exercises or if it will cause more harm than good (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/gain-muscle-mass-after-50#2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After getting clearance from a certified health practitioner, you need to start small as you ease your way into the various workouts (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/gain-muscle-mass-after-50#2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Don\u2019t try to do so many reps in the first few weeks, and just do as much as your body can. At this age, it is important to listen to your body because a small mistake can keep you from working out for a long period; this is not something you want as this can crush your dreams of gaining muscle mass at the age of 50.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also warm-up before working out (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/gain-muscle-mass-after-50#2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Warming up reduces the chances of getting injured, which is something you want at this age. Another thing that prevents or reduces the risk of getting injured is doing the exercises in the correct form. You should always make sure you do the exercises correctly, and if you don\u2019t know how to do them, there is no shame in asking for help from the gym instructor.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lose-belly-weight-after-50\/\">Lose Belly Weight After 50: Fitness And Nutrition Tips To Get A Flat Stomach<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-34502 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2-1024x576.jpg\" alt=\"gaining muscle after 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Training_At_50_And_Over\"><\/span><b>Resistance Training At 50 And Over<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When doing <a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\">strength training<\/a> at the age of 50 and above, it is advisable to start with bodyweight exercises. Bodyweight workouts don\u2019t exert so much pressure on your body, and hence you are less likely to get injured. The best part about bodyweight exercises is the fact that they don\u2019t require any equipment, which means you can just do them at home. Since your body acts as the resistance in bodyweight workouts, there is room for progression. As you grow stronger, the resistance, which so happens to be your body, also gets heavier. When you feel comfortable and ready, you can then go for exercises that involve different weights like dumbbells and barbel bars as you work your way up.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gaining_Muscle_Mass_After_50\"><\/span><b>Gaining Muscle Mass After 50<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we have discussed earlier, the most effective way of gaining decent muscle mass after the age of 50 is through resistance training. With that said, this section highlights different strength training exercises that will help you regain your muscles at the age of 50. Some exercises are bodyweight workouts, while others involve simple equipment like dumbbells, resistance bands, and barbell bars.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-32157 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425-1024x576.png\" alt=\"gaining muscle after 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">Squats<\/a> are among the crucial exercises needed for building mass. They are a compound workout which means they work multiple muscles simultaneously.\u00a0<\/span><\/p>\n<p><b>\u00a0How to do a Squat (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing forward with your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your knees and hips, sticking your butt out like you&#8217;re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/\">Deadlifts<\/a> mostly work to strengthen your core, to improve your core\u2019s stability and to improve your posture. They mainly engage the lower back muscles and various leg muscles.\u00a0<\/span><\/p>\n<p><b>How to perform Deadlifts (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet shoulder-width apart. While bending your knees, reach down and grab your dumbbells or barbell, whichever you are using.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the dumbbell or barbell lifted with your hands slightly closer together than shoulder-width. This is your original starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next thing to do is raise the dumbbells or barbell slowly until they get to the hip level and then bring them back to your shin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps and rest for 30 to 60 seconds between each set. Do up to three sets of this.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-32158 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-1024x576.png\" alt=\"gaining muscle after 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Pulldown\"><\/span><b>Lateral Pulldown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The lateral pulldown is responsible for working the largest muscle in your back which is the latissimus dorsi, but that is not the only muscle it works. It also works the biceps, traps and the rhomboids.<\/span><\/p>\n<p><b>How to do a Lateral Pulldown?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchor the middle of the band overhead; you should use a strong object like a door frame to hold it firmly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach for the band and grab each one of its ends with each hand. Make sure your hands are wide apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the muscles on the sides of your back and pull the band toward your chest. Your elbows will bend with this movement. Stop when your hands reach or are close enough to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds and then relax.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should do three sets of ten repetitions of this exercise.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Resistance_Band_Seated_Row\"><\/span><b>Resistance Band Seated Row\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b>How to do a Resistance Band Seated Row?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting down on the floor with your legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap a therapy resistance band underneath the curves of your feet. You should keep your back upright, chest out, and shoulders rolled back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your elbows and draw them back, squeeze your scapulas, and do not lean back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly, extend your hands and bring them back to the original position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should do three sets of fifteen repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-32151 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4422-1024x576.png\" alt=\"gaining muscle after 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4422.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4422-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4422.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4422.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><b>Glute Bridge\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The glute bridge will help strengthen your back and help deal with back pains.<\/span><\/p>\n<p><b>How to do a Glute Bridge?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on a floor on your back. Then bend your knees while keeping your legs flat on the floor. Then place your hands by your sides with your palms facing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don\u2019t overextend your back during the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your bridged position for a couple of seconds before easing back down.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><b>Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The overhead press or the shoulder press as it is also called, works the\u00a0 pectorals, deltoids, triceps, and the trapezius.<\/span><\/p>\n<p><b>How to do an Overhead Press (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by picking up the barbell and hold it so that your palms are facing in front. Your arms should be shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly bend your knees and place your barbell near your collarbone. Lift the barbell so that it is lying on your chest, and make sure your feet are shoulder-width apart. Now raise the barbell to your shoulder level and hold it there. It should be right in front yet still above your head. This is your original starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From the original position, lower the barbell to your collarbone slowly. Do this as you breathe out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the barbell back to the original starting position to make one repetition.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-31356 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2-1024x576.jpg\" alt=\"gaining muscle after 50\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><b>Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The bench press helps improve your upper body strength.<\/span><\/p>\n<p><b>How to do a Bench Press?\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You start by lying flat on a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a medium-width grip, lift the bar from the rack and hold it straight over you with your arms locked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From that position, lower the bar slowly until it slightly touches your pecs. Hold this position for a while.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then gently push up the bar to the original starting position as you breathe out.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Push-Up\"><\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\"><b>Push-Up<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the most common workouts. The push-works your pectorals, deltoids, triceps and abdominals.<\/span><\/p>\n<p><b>How to do a Push-up (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\">How Many Push-Ups Should I Do To Get My Body In Tip Top Shape?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-31296 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21-1024x576.jpg\" alt=\"gaining muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pull-Up\"><\/span><b>Pull-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pull-ups mostly work your biceps.\u00a0<\/span><\/p>\n<p><b>How to do a Pull-up (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You start by standing upright with your arms fully extended while holding a pull-up bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your knees bent, pull yourself up until your chin touches the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the original position and repeat as many times as you can.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Sit-Up\"><\/span><b>Sit-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-many-sit-ups-to-burn-1000-calories\/\">Sit ups<\/a> work the rectus abdominis, internal and external obliques.<\/span><\/p>\n<p><b>How to do a Sit Up?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the ground on your back with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your upper body so your right elbow touches your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position then lift your upper body so your left elbow touches your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the original position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-41518 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat\"><\/span><b>Bulgarian Split Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Responsible for working the quads, hamstrings, glutes, and calves.<\/span><\/p>\n<p><b>How to do a Bulgarian Split Squat?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by grabbing a pair of dumbbells. Then take your left foot and place it on an elevated surface. It can be a bench, box or whatever you have in the house.\u00a0 Your right leg should remain straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your right heel into the ground to straighten your right knee. This completes one repetition.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Reverse_Lunge\"><\/span><b>Dumbbell Reverse Lunge\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It works many muscles but mostly concentrates on the hamstring and the glutes.<\/span><\/p>\n<p><b>How to do a Dumbbell Reverse Lunge (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing straight and holding a dumbbell in each hand. You can hang the weights at your sides or lift them to your shoulders; it all depends on what you prefer.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then take your left leg and move it a few inches back. Keep the right leg stationary.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then lower yourself into a lunge until both knees are bent to 90 degrees. Your left knee should be hanging just above the floor, and your right knee should be right over your right ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold that position for a few seconds before pushing through your right leg to go back to the original standing position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_A_Dumbbell_Row\"><\/span><b>Plank With A Dumbbell Row\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise is used to strengthen your core and to increase your stability.<\/span><\/p>\n<p><b>How to do a Plank with a Dumbbell Row?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, take your dumbbells and start in the plank position. Make sure your feet are hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your core, lift one of the dumbbells of the floor. Lift it towards your rib area while making sure your elbows point upwards towards the sky.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then lower the weight and do the same for the opposite side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue switching between the two sides at a fast pace. While doing this, it is important to make sure your hips are still and with your legs engaged in the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do at least 8 reps on each side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-33405 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">plank<\/a> usually concentrates on the core. It works and strengthens the various core muscles.<\/span><\/p>\n<p><b>How to do a Plank?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, kneel on a mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, place your elbows on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your legs hip-width apart, extend your right leg back, then your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck, back, and hips in the same line and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for at least 30 seconds.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\">Start transforming your body now<\/a>!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Leg_Press\"><\/span><b>Leg Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/what-is-an-isometric-exercise\/\">workout<\/a> mainly works your quads.<\/span><\/p>\n<p><b>How to do a Leg Press?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, start by placing your feet at shoulder-width apart on the crosspiece. Then rest your feet on the bar to create resistance. Make sure your toes are pointing forward while doing all this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then push your legs until they almost extend. Try not to lock your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently return the weight until your knees are back to the 90-degree angle.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-31425 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4334-1024x576.png\" alt=\"meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4334.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4334-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4334.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4334-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4334.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Wall_Squat\"><\/span><b>Wall Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is responsible for working muscles in your lower body. It works your glutes, quads and hamstrings.<\/span><\/p>\n<p><b>How to do a Wall Squat?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, start by standing with your back against a wall. You should make sure you are 12 inches or more away from the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next step is to bend your knees while you drop to a position similar to your sitting pose. Make sure you are doing all this while your back is against the wall. Don\u2019t remove your back from the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go down until your hips are parallel to the ground. When you get to that position, push up through your heels back to the original position.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Bridge\"><\/span><b>Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If done in the right form, the bridge will help strengthen your butt muscles and your hamstring.<\/span><\/p>\n<p><b>How to do a Bridge?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back with your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then raise your hips off the floor. Make sure your hips are aligned to your knees and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold that position for three deep breaths.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the original position and repeat the exercise.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-31267 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2-1024x576.jpg\" alt=\"leg exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is full body <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">strength training<\/a> exercises. It helps build strength both in your upper body and your lower body.\u00a0<\/span><\/p>\n<p><b>How to do Burpees?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing straight with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and place your hands on the floor. Let\u2019s call this the \u201cfrog\u201d position for clarity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump and push both your legs back and get into a plank or push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hop and get back to the \u201cfrog\u201d position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump vertically and extend your hands above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into the frog position again, then go back to the plank position.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pull-Apart\"><\/span><b>Pull-Apart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To do a pull-apart, you need to have a resistance band and the best thing is that resistance bands are not that expensive.<\/span><b>\u00a0<\/b><\/p>\n<p><b>How to do a Pull-apart?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your resistance band and hold the ends of the resistance band with your two hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the band at chest level with your arms straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your arms out to your sides pulling the band tighter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands back into the original position.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_Side_Walk\"><\/span><b>Plank Side Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a full body exercise that works most of the major muscles by using the plank form and movement.\u00a0<\/span><\/p>\n<p><b>How to do a Plank Side walk?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To do a plank side walk, you need to start by getting into the plank form. After getting into that position, make sure your hands are underneath your shoulders, and your back and hips are in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then take your right hand and cross it over your left hand. You should also move your left foot to the left. These two actions should happen at the same time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next thing to do is to move your left and right hand to the left. This returns you to the original plank positions. Your hands should be moving together, while your feet should be moving apart from each other.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img decoding=\"async\" class=\"aligncenter wp-image-31541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><b>Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just like any other exercise, crunches should be performed in the right. They are responsible for working the various abdominal muscles but mostly work the rectus abdominis and obliques.\u00a0<\/span><\/p>\n<p><b>How to do Crunches (<\/b><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\"><b>4<\/b><\/a><b>)?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You start by sleeping down on the floor with your back. While making sure your feet stay flat on the ground, bend your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your hands and place them behind your head. Make sure you hold them loosely to not pull them on your neck when you move. If you hold your hands together too tightly, you increase the risk of getting injured.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently raise your shoulders upwards from the floor to about a 30-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold that form for about 1 second or 2. You should feel your abdominal muscles being engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go back to the initial starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gaining muscle after 50 is quite possible. Strength training is an effective method of dealing with sarcopenia and promoting muscle gain regardless of your age. Just a reminder, since you are older, you need to be careful when performing the various strength training exercises. If you feel any of the exercises highlighted here are difficult, you can look for an easier variation of the exercise and try that first.<\/span><\/p>\n<p>Check out the 20 Minute Full Body Workout at Home below.<\/p>\n<p><iframe title=\"20 MIN FULL BODY WORKOUT AT HOME day 2 - BetterMe\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/__-jLPKXnUA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">Can You Regain Muscle Mass After Age 50?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., aaptiv.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/healthy-aging\/gain-muscle-mass-after-50#1\"><span style=\"font-weight: 400;\">How to Gain Muscle Mass After 50<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (n.d., webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2995836\/\"><span style=\"font-weight: 400;\">Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis <\/span><\/a><span style=\"font-weight: 400;\">(2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bestlifeonline.com\/building-muscle-after-50\/\">The 15 Best Exercises for People Over 50<\/a> (2020, bestlifeonline.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The older you get, the harder it is to do things that you were able to while you were young. Everything gets better with age apart from your body. As you grow older, you experience a drop in the levels of certain hormones, age-related conditions like arthritis are likely to catch up with you, and [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":22011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[106,87],"class_list":["post-22009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 GAINING MUSCLE AFTER 50 \u27a4 is a big challenge to most people. Read on to find out if it is possible to gain muscles at 50 years and over.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties\" \/>\n<meta property=\"og:description\" content=\"\u2605 GAINING MUSCLE AFTER 50 \u27a4 is a big challenge to most people. Read on to find out if it is possible to gain muscles at 50 years and over.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1137043127.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1f1deca945b139632fa06b4f9c65166d\"},\"headline\":\"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\"},\"wordCount\":3248,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1137043127.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The older you get, the harder it is to do things that you were able to while you were young. Everything gets better with age apart from your body. As you grow older, you experience a drop in the levels of certain hormones, age-related conditions like arthritis are likely to catch up with you, and you may also experience age-related muscle loss. In this article, we shall look at gaining muscle after\u00a0 50 years. Is it possible? Is it safe? Let's find out!<\/span>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Understanding Your Muscles As You Age<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When a person gets to 40 years, they start to lose muscles due to a condition called sarcopenia (<\/span><a href=\\\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Sarcopenia is age-related muscle loss, which is a normal process but is contributed by factors like lack of strength training and inactive life. Remember that at 50 and above, you are probably at the peak of your career. You spend most of the day seated at your desk working. When you get home, you are usually too tired to even think of going to the gym. People lose muscles as they age simply because they are not doing anything to stop it(<\/span><a href=\\\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). After the age of 40, people roughly lose 10 pounds every decade, and the only way to stop this is by doing something and what most experts recommend is resistance training (<\/span><a href=\\\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\\\"><img class=\\\"aligncenter wp-image- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\",\"url\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\",\"name\":\"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1137043127.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 GAINING MUSCLE AFTER 50 \u27a4 is a big challenge to most people. 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Read on to find out if it is possible to gain muscles at 50 years and over.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/","og_locale":"en_US","og_type":"article","og_title":"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties","og_description":"\u2605 GAINING MUSCLE AFTER 50 \u27a4 is a big challenge to most people. Read on to find out if it is possible to gain muscles at 50 years and over.","og_url":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1137043127.jpg","type":"image\/jpeg"}],"author":"B. William, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"B. William, Kristen Fleming, RD","Est. reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/"},"author":{"name":"B. William","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1f1deca945b139632fa06b4f9c65166d"},"headline":"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/"},"wordCount":3248,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1137043127.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The older you get, the harder it is to do things that you were able to while you were young. Everything gets better with age apart from your body. As you grow older, you experience a drop in the levels of certain hormones, age-related conditions like arthritis are likely to catch up with you, and you may also experience age-related muscle loss. In this article, we shall look at gaining muscle after\u00a0 50 years. Is it possible? Is it safe? Let's find out!<\/span>\r\n\r\n&nbsp;\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Understanding Your Muscles As You Age<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When a person gets to 40 years, they start to lose muscles due to a condition called sarcopenia (<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Sarcopenia is age-related muscle loss, which is a normal process but is contributed by factors like lack of strength training and inactive life. Remember that at 50 and above, you are probably at the peak of your career. You spend most of the day seated at your desk working. When you get home, you are usually too tired to even think of going to the gym. People lose muscles as they age simply because they are not doing anything to stop it(<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). After the age of 40, people roughly lose 10 pounds every decade, and the only way to stop this is by doing something and what most experts recommend is resistance training (<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/regain-muscle-mass-after-age-50\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gaining_Muscle_After_50\"><img class=\"aligncenter wp-image- ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/","url":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/","name":"Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1137043127.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 GAINING MUSCLE AFTER 50 \u27a4 is a big challenge to most people. 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