Both men and women start losing muscle mass as they age. Most people see their muscle mass diminish around 3% to 5% per decade after turning 30. Unfortunately, as your muscle mass diminishes, you also become more prone to breaking a bone if you fall.
Resistance exercise like weight training is one of the best ways of reversing the loss of muscle mass as you age. It benefits both men and women. Both groups typically lose muscle mass because levels of testosterone or estrogen go down as you age.
Increase the amount of muscle on your frame by making strength training part of your exercise around 2 to 3 times per week. In addition to increasing muscle mass, resistance exercise provides the following benefits:
• Improves flexibility
• Helps people with diabetes with glycemic control (blood sugar levels)
• Reduces your risk of cardiovascular disease
• Keeps you active and helps you avoid obesity
• Improves back strength and relieves stress on your spine
Building muscle mass when you’re over 50 can be difficult. It’s a good idea to check with your doctor and a fitness trainer before you start any endurance training. You want to make sure that your form is correct and that you’re not lifting more weight than you can handle. Professional advice will help you avoid injury.