Bodybuilding after 60: 4 tips for progress

At the age of 60, it is possible to notice a certain lack of tone in the muscles of the body.

If you are rather muscular base, you have noticed that you lose muscle mass and that you have less strength. Want to get into bodybuilding? It is a sport that can be practiced at any age. 

Are you a senior and want to keep your body toned while continuing to gain muscle mass? Here are some tips for a top workout!

What does it mean to “build muscle”?

Gaining muscle means the desire to increase your physical endurance but also your muscle volume so as to have a more toned and harmonious body. To achieve a satisfactory result, it is advisable to follow a personalized program according to your age and your physical abilities. The program generally consists of a physical part, with exercises aimed at developing your muscles and a nutrition part which teaches you how to eat well, which foods and in which quantities to allow the body to regenerate.

It is important to leave time for recovery in this sports program in order to avoid aches and really boost your results.

Above all, set goals

It is essential, at the beginning of any sports program, to set achievable goals. To keep a muscular and harmonious body after 60, you must set these goals throughout your program, so as to stay motivated. Goals can be set for a month, three months or even a year.

You can do more regular follow-ups, but the results will not be as visible and this can quickly become frustrating.

The first goal to set is to stay in shape while adopting a healthy and balanced lifestyle. This gives you the certainty of living a few more beautiful (and many) years. It may be necessary before starting any sports program to talk about it with your doctor, especially after 60 years. He may possibly prescribe a complete health check-up and check that there are no contraindications to your practicing a physical activity.

To gain muscle mass, nothing like bodybuilding. This allows you to increase your physical strength, to appear more muscular but also to increase your endurance.

Watch your diet

Health comes first and foremost through the plate. Muscle building therefore also requires a healthy and varied diet. By adopting a complete nutrition, you are sure to have the necessary energy to practice any physical activity and to maintain good health as the years go by. This is all the more true when one becomes senior: food becomes even more essential. Just adapt it to your physical activities so you don't feel bad during your exercises. It is essential to:

drink plenty of water (at least 1.5 liters per day)

eat fruits and vegetables

increase your protein intake (meat, fish, egg)

eat meals at regular times, every day

get a good night's sleep to recuperate.

What activities are suitable for people over 60?

Even if the list of possible activities after 60 is more limited than 20, it is still possible to count on several physical activities to keep in shape and find a more harmonious, more toned body. Strength training is one of the activities that it is possible to practice without problem, even after 60 years. It is THE sport that allows you to work directly on muscle volume. This is essential with age because muscle mass gradually decreases. The metabolism slows down and it is not uncommon for you to gain a little weight. Bodybuilding is a recommended sport because it can help you sculpt yourself harmoniously. It also helps you fight osteoporosis (decreased bone density). You have to go gradually and not try to carry too heavy loads from the start.

With weight training, it is possible to work the body as a whole or to focus on certain areas, depending on your needs. The most basic exercises to practice are the deadlifts which allow you to develop the glutes, the hamstrings, the erector muscles of the spine and more generally, all the muscles of the back. You can also multiply squats and bench press. It is easy to adapt these exercises according to your age and physical condition. Try it out by starting with two or three sets of about fifteen repetitions. You can then increase these numbers depending on your results and the goal you want to achieve.

How often to train?

As with any physical activity, strength training should be regular. But don't forget that you have to give yourself breaks to recover properly. Recovery is longer after age 60 than when you were younger. Your body may take longer to recover from the shocks you impose on yourself during the session. When you are over 60, you should focus on the regularity of training rather than intensity. It is only once you have calculated your efforts end to end that you will really realize, physically, all the benefits that bodybuilding and its exercises have brought you.

You can work on your strength exercises three times a week. Save the other days of the week to rest or focus on another activity. You can decide to work on your endurance with an active walking session (hiking, Nordic walking, these are sports perfectly suited to seniors who want to stay in shape). Alternating weight training and endurance sessions promotes the regeneration of your muscles. You can also do some stretching or yoga exercises in the morning to strengthen the flexibility of your muscles and joints, which are particularly affected by the passage of time. This also allows them to be better prepared for the effort of a weight training session.

After a few sessions, you start to see the effects of physical activity and strength training on your body. It's up to you to increase or slow down the pace depending on the results and especially your feelings.