Building Muscle Over 40
By Kate Gardner
At some point in your life, you will suffer from sarcopenia. Sounds scary, right? Don't worry too much. According to WebMD.com, sarcopenia is the age-related loss of muscle mass that we all start to experience in our 30s. If you don't exercise, you can start to lose between 3 percent and 5 percent of your muscle mass every decade. Even if you do exercise, you will still lose some muscle mass, though it will be less.
Sarcopenia is the culprit behind a lot of age-related injuries. Once you lose enough of your muscle mass you're at a greater risk for falls and bone fractures. Don't despair! There's plenty you can do to minimize sarcopenia and stay strong.
Building muscle over the age of 40 isn't that different from building muscle in your 20s and 30s. Men's Health talks us through some of the challenges you can face working out after 40 and gives some tips on how to successfully build muscle.
Motivation - If you're over 40, there's a good chance you have more daily obligations than you did in your 20s, making it a lot harder to get to the gym. Finding the time and motivation to strength train is the essential first step to combating sarcopenia.
Weight - Not your weight, the ones you lift! Once you hit 40, you may notice that your joints are starting to groan a little bit. If that's the case, don't focus on lifting heavier weights or you run the risk of injuring yourself. Lighter weights with higher repetitions (three sets of 30 to 40 reps) can build muscle.
Slow and steady - Set muscle-building goals and work toward them at a reasonable pace. There's no need to push yourself too hard all at once. Remember, this is for the long haul.
Chiropractic care may not be able to help you build muscle, but it can be an important part of taking care of yourself as you get older. Chiropractors at The Joint can help you address all those aches and pains that keep you from being able to strength train and put the breaks on sarcopenia. Chiropractic care focuses on adjustments of the joints. These adjustments may improve joint motion, relieve joint discomfort, improve flexibility, and decrease inflammation. Chiropractic care has the added benefits of being non-invasive and non-addictive. With flexible hours and same-day appointments, The Joint makes it easy to work in the chiropractic care that can help you stay healthy.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Flagstaff, Ariz.