Fitness tips: Best exercises to gain muscles for women in their 50s

Opt for nutrient-dense foods like fruits, vegetables, and whole grains to fuel workouts and promote muscle recovery, supporting overall health and vitality in your 50s. (Image: Canva)

Women in their 50s face several challenges when it comes to building muscle compared to younger individuals. One significant factor is hormonal changes, particularly a decline in estrogen and growth hormone levels, which can affect muscle mass and metabolism. Additionally, age-related changes like decreased muscle tissue elasticity, slower muscle recovery, and potentially lower physical activity levels can make muscle building more challenging.

To effectively build muscle in their 50s, women can focus on several strategies. Firstly, incorporating resistance training as these exercises engage multiple muscle groups simultaneously, promoting efficient muscle development and strength. Secondly, ensuring an adequate intake of protein is essential to support muscle repair and growth.

Here are some more ways women can gain muscles in their 50s suggested by fitness trainer Harshali Mahto from Mumbai.

Start with resistance training: Begin incorporating strength exercises like squats and push-ups to engage multiple muscles, enhancing strength and joint stability, crucial for maintaining mobility as you age.

Progressive overload: Gradually increase workout intensity by adding weight or resistance, stimulating muscle growth and improving overall strength, which supports daily activities and independence.

Include bodyweight exercises: Bodyweight exercises such as planks and squats build foundational strength, benefiting joint health and aiding in injury prevention, ideal for beginners or those with joint issues.

Prioritise protein: Ensure adequate protein intake from sources like lean meats and legumes to support muscle repair and growth, essential for maintaining muscle mass and strength with aging.

Eat a balanced diet: Opt for nutrient-dense foods like fruits, vegetables, and whole grains to fuel workouts and promote muscle recovery, supporting overall health and vitality in your 50s.

Stay hydrated: Proper hydration optimises muscle function during exercise, aids in recovery, and maintains overall health, crucial for performance and well-being as you focus on building muscle.

Get enough rest: Quality sleep of 7-9 hours per night is vital for muscle repair, hormone regulation, and overall well-being, enhancing recovery and optimising physical performance.

Be consistent: Regular strength training sessions, scheduled 2-3 times weekly, ensure progressive muscle development and overall fitness, contributing to longevity and independence in your 50s and beyond. Always seek guidance from a healthcare provider or trainer before starting a new fitness regimen, especially if you have health concerns.