Building muscle can be safe at any age, but only if you stay within your limits. After a certain age your bone mass starts to decrease. Because your muscles do work by exerting force on your bones, if your bones are too week for your exercises you may damage them.
Your maximum heart rate – and another metric called VO2 Max, which measures how efficiently your body uses oxygen – also begin to decrease as you age. That means that even if you start small you might not be able to work up to very impressive weights, but that doesn’t mean that it isn’t worth your time.
Building muscle can be a big commitment in terms of time and effort, but it may also require some changes to your diet. Muscles are made largely of protein and iron. Most people following the standard western diet get enough of these things already, as they are common in red meat. If you are a vegetarian, however, you may need more than you did before you started working out. Nuts, beans, and even some vegetables and grains can be good sources of iron and protein.
Muscle building builds bones as well, and bones need minerals and salts, especially calcium and magnesium. Many of the minerals that you will need come from dairy products, and others are found in meats, nuts, beans, and even some vegetables.
If you have dietary restrictions or you just feel like your diet could use some work, consider talking to your healthcare provider before starting your workout routine. Your health care provider can help you to decide whether you need supplements and can also help to direct you to reliable brands if that’s the route that you decide to take.
You need to consider cost, but that means how much money you want to put into building muscle, not how much you need to put into building muscle. Building muscle can be free with exercises that work against the weight of your body rather than against weights or resistance bands.
There are also a lot of home exercise machines that can provide a lot of good work outs. Joining a gym will give you access to even more options, as well as certified health experts who can help you get the most out of your exercises with the least risk. You don’t need to have access to a gym to build muscle, but if you have the means it can certainly help.
4. Time Commitment
The same can be said of time as money: it can’t get in your way, but you need to think about how much of it you want to devote. The Center for Disease Control recommends that you spend two and a half hours per week exercising and that two days a week you do muscle building exercises.
If you do High Intensity Interval Training, which the American College of Sports Medicine recommends that you only do two days a week in the first place, you can get in two days of muscle building exercises per week and call it a day. Of course, you can also put in a lot more time than that if you use more conventional exercise methods.
If you’re really going to build muscle, you need to focus on your whole body, not just your arms, or just your upper body. Your muscles act on your bones to do work, but also to keep your body upright when you sit or stand and walk or run, so building certain parts of your body and not others can lead to problems