5 Strategies for Building Strength Over 50

Dear Friend,

As we age muscle mass becomes increasingly important for overall health and well-being. Lean muscle mass impacts our metabolism, blood sugar balance, bone health, immune system, energy levels, body composition, and ultimately our independence. Yet, many of us feel daunted by the prospect of starting a muscle-building routine over 50. Fortunately, incorporating simple daily habits can make a significant difference in building and preserving muscle strength, at any age.

In this blog, we'll explore 5 practical strategies for women over 50 to embark on a journey toward a stronger, more resilient body.

1. Prioritize Protein Intake:

   Protein serves as the building block for muscle tissue repair and growth. Include pastured poultry and eggs, wild-caught seafood, grass-fed beef and dairy, and organic legumes, and tofu. Most women over 50 need 1 gram of protein per pound of ideal body weight to build and maintain muscle mass. Spreading your protein evenly throughout the day is optimal for protein synthesis and muscle health. Strive for 30 to 40 grams per meal.

   To ensure your diet is rich in essential nutrients that support muscle health, incorporate a variety of vegetables, fruits, healthy fats, and lots of fiber into your daily meal plan.

   Pro-tip: Eat your protein first at every meal. This will help you curb overeating, feel full, and guarantee you get your protein in.

2. Engage in resistance training:

   Incorporate strength training exercises into your fitness routine at least two to three times per week. Focus on compound movements that target major muscle groups such as squats, lunges, deadlifts, push-ups, and rows. Do these exercises with free weights or machines. Gradually increase the intensity and resistance to continually challenge your muscles. Aim for 3 to 5 sets of 3 to 5 reps with a 3 to 5-minute rest between sets. A full-body workout can be done in 30 minutes. Allow for adequate rest and recovery between workouts.

3. Sleep well for 7 to 9 hours

   The importance of good sleep for reaching your health goals cannot be overstated. Sleep is where your brain, muscles, and other organs repair and replete. Aim for 7 to 9 hours of sleep each night to optimize muscle growth and recovery. Establish a calming nighttime routine, put your devices to bed early, sip on a nighttime tea, and read or practice yoga, meditation, journaling, or breathwork before bed. Keep your room cool. If you are in menopause transition or postmenopausal and continuing to struggle with waking up hot, consider taking a shower right before bed. Start with warm water and slowly take it down to cool water. Then hop in bed!

4. Hydrate Adequately:

   Proper hydration is essential for optimal muscle function and performance. Try to drink water consistently throughout the day, aiming for half your weight in ounces daily. Dehydration can impair muscle contraction and recovery, so prioritize staying hydrated to support muscle health and overall well-being.

   Pro tip: Add a high-quality electrolyte to your drinking water during and after exercise. 

5. Stretch and Rest

   These restorative practices are easy to overlook but have a significant impact on muscle health. Stretching after a workout will help relieve post-workout soreness. It will also help widen your range of motion and improve balance. Research has shown that building in rest days between strength workouts is beneficial for muscle gains. Do a different exercise on the days between strength training workouts.

Building lean muscle doesn’t have to be intimidating. By incorporating these daily habits into your routine you can support muscle growth, strength, and overall health. Start slowly, listen to your body, be patient, and celebrate small victories along the way. With consistency and commitment, you can achieve a stronger more resilient body at any age.