Home forums Female Forum How To Build Female Muscle Over 50

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    Captain Jack

    How to Build Female Muscle Over 50

    Hopefully at this stage, the benefits of muscle building in females over 50 is pretty clear.

    And that’s without even touching on the fact that strength training helps with self-confidence, libido, quality of orgasms and decreased risk of heart disease and diabetes.

    But not all muscle building programs are made the same. And to really optimize results you need to cover all bases – from diet and lifestyle to exercise selection and the right weights.

    Follow a muscle building diet

    If you’re wanting to build muscle, it makes sense that you eat enough food to fuel your workouts. If your priority right now though is to lose extra body fat, you should spend time in a calorie deficit for the first few weeks until body fat decreases.

    You can still build muscle in a deficit if you’re a beginner (your muscles respond better to strength workouts if you’re untrained), and you can definitely ‘tone up’ too, even without sufficient incoming energy.

    So don’t think ti has to be one or the other.

    The key thing here is that you take on enough protein to build new muscle cells. Presuming you’re fit and healthy and don;t have any kidney issues, shooting for around 0.7-1 gram of protein per pound of body weight each day is a good starting point.

    And because protein also helps to keep you feeling fuller for longer, it can also help with fat loss when in a calorie deficit.

    Strength training exercise for muscle building

    For some reason, women over 50 are often wrapped up in cotton wool.

    Workouts like ‘chariobics‘ for example presumes that just because a female hits 50 they all of a sudden become weak and fragile.

    That couldn’t be further from the truth.

    And there’s absolutely no way you’ll build muscle and strength playing around with such an easy workout program.

    You job is to work hard in the gym.

    You aren’t lifting huge weights during strength training and it’s certainly not unsafe. But to stimulate muscle cells you’ve got to get out of your comfort zone and push your limits.

    Aiming to target your body with multi-muscle exercises that cover all of your major muscle groups is key. So is choosing weights that fatigue you within the last couple of reps.

    Don’t worry about building big, bulky muscles either.

    It just doesn’t happen in females, especially if you’re over 50 and your testosterone levels are running slightly low.

    Sample workout for muscle building in over 50’s females:
    1.Lat pulldown – 8-15 reps x 3
    2.Leg press – 8-15 reps x 3
    3.Chest press – 8-15 reps x 3
    4.Leg curl – 8-15 reps x 3
    5.Shoulder press – 8-15 reps x 3
    6.Seated row – 8-15 reps x 3
    7.Leg extension – 8-15 reps x 3

    You should follow this plan for 2-3 sessions per week for 4-6 weeks before looking to take on a more advanced strength and muscle building workout.

    Where next?

    There are a huge number of more advanced muscle building workouts for females over 50 out there.

    We’re big fans of the advanced female training programs over at greatest physiques. They’re obviously written by experts who understand female physiology and how to write effective, time-efficient programs to get you in shape fast.

    They’re definitely worth checking out if you’re already training hard, want to build muscle and develop a lean and womanly figure.

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