Aging Gracefully: Building Muscle After 60 (3 of 5)

Prioritize Resistance Training

Resistance training, which includes weightlifting, bodyweight exercises, and resistance bands, is essential for stimulating muscle growth and maintaining muscle mass. Resistance exercises target all major muscle groups, helping to build strength and endurance while preventing further muscle loss. Aim for at least two to three resistance training sessions per week. Consistency is key to seeing progress, and over time, you will notice improved strength and a more toned physique.

Focus on exercises that engage multiple muscle groups, such as squats, lunges, push-ups, and rows. These compound movements work several muscles at once, offering more significant benefits in a shorter period. Additionally, variety is important. Include exercises that target the upper body, lower body, and core to ensure balanced muscle development. You don’t need to spend hours at the gym—short, focused workouts are effective when done regularly.

Listen to Your Body

One of the most important aspects of any fitness routine, especially after 60, is listening to your body. It’s essential to acknowledge the signals your body gives you and adjust your routine accordingly. If you feel fatigued or notice discomfort, take a break and allow time for recovery. Rest is just as crucial for muscle growth as the workouts themselves. Overtraining can lead to injury, burnout, or setbacks. Don’t be afraid to modify your workouts as needed and remember that progress is made over time, not in a rush. Pay attention to your energy levels and your body’s needs.