Can you build strength after 50?
Absolutely!
Many people think that we get weaker as we get older. And it’s true that we’ll all experience some physical decline as we age, especially in the form of decreased muscle mass.
But it’s a fact that strength can be improved at any age, and older adults who train regularly can become incredibly strong. With continued training, they can hold much of that strength very late in life.
Being stronger and having more muscle later in life is a leading indicator of overall health — making it more likely to increase your lifespan as well as your overall quality of life.
People who are sedentary or don’t incorporate strength or resistance training into their workout plan will start weak and become ever weaker if they don’t train as they age. Similarly, an active person who stops training will grow weaker quickly and then gradually become weaker as years pass.
The flip side is amazing:
Inactive people who start working out at any age become stronger—often quite quickly at first. As people continue to train, they’ll gradually gain more strength. If they continue working out over their entire lives, they’ll become very strong, and they’ll lose strength due to advanced age at a much slower rate.
These people retain their capabilities later in life even as inactive people around them lose their independence!
We’ve seen people well over 70 gain strength and dramatically improve function (we even have someone in her 80’s train with us twice a week to maintain her strength and stamina!!), so if you’re over 50, it’s definitely not too late to start.
Strength Training Over 50: Three Secrets
Here are three tips for gaining strength after 50 (you aren’t “over the hill”):
1. You have to train consistently.
Building strength is about momentum. If you train 2-4 times a week and do the right stuff (see below), you’ll get stronger over time. But you can’t work out for a month and then take a month off. If you do, you’ll lose your progress.
2. You have to do the right things the right way at the right times.
Strength training is a balance of stress and recovery, and you can definitely do too much or too little. Similarly, doing the same things over and over will blunt their effect. You need some variety and something called “progressive overload” to ensure you always make progress. And you also need to make sure you do the movements properly. Don’t stress about all this—at Telos our coaches take care of everything for you!
3. Nutrition is important.
You can’t drive a vehicle without fuel, and your body won’t become stronger without the right food. Protein is important, and so are vitamins and minerals. Carbs and fats figure into the equation, too. Again, we’re experts and we can tell you how to optimize your nutrition so you get strong!
The Time To Start is Now!
Remember, It’s never too late to start training. Here’s the best part of all: People who start working out usually notice changes in strength fast. As the body “wakes up” and connects the brain to the muscles that are already there, people get stronger very quickly.
Later, with great training and nutrition, people generally notice a few more changes. Their clothes start to fit differently, movement becomes easier and more fun, and they usually add a little bit of muscle.
Don’t worry about “getting bulky.” That just doesn’t happen. If you gain muscle, it will happen slowly, and you’ll look “fit” rather than “bulky.” You don’t have to be big to be strong.
We’d love to help you accomplish your goals. We help people over 50 build strength every day, and we’ll tell you exactly how we can help you do it in a completely free consultation.
You came here to find out if you can get stronger after 50. Now you know that you can. You just have to start training.
Don’t waste another day—book a consultation with us today and let’s get started!