Can You Firm Up Your Body With Exercise After Age 50?

The stereotypical image of a 50-year-old is far from a well-trained individual with a toned, healthy shape, but like most stereotypes, this one fails to hold up in every case. You can be such a case, provided you know the facts about working out after 50. Although the post-50 body has naturally undergone a significant loss of muscle mass, you can add lost muscle -- and previously nonexistent muscle -- to your body by following a training routine suited to you. Consult a physician before starting a new exercise routine.

Method

• Your general method for toning and shaping -- that is, building noticeable muscle mass -- should be weight training. The fastest way to muscle growth is resistance training with free weights and machines. Focus on compound movements, which are movements that require the movement of at least two joints. These bigger movements stimulate testosterone production, which leads to more muscle mass; this is important after 50, as your testosterone levels tend to decrease. Your workout intensity should increase with time, so progressively add weight to your lifts when you are able. If you need to lose body fat, engage in some low-intensity cardio exercises as well, but no more than three per week, as an overemphasis on cardio exercises can reduce muscle growth.

Form

• Form is important for two reasons. Correct form works all the muscles intended, leading to faster results. Correct form also goes a long way in helping you avoid injury, which is especially important for older bodies. Before lifting heavy, lift light while you practice correct form. For free weights, take a weightlifting class, hire a personal trainer or ask an acquaintance familiar with the exercises. For machines, the correct form is displayed on the machine itself. Machines tend to be safer than free weights, so consider starting your routine with many machines while you get accustomed to free weights. Exercises such as the squat can be performed on a Smith machine while you are learning correct form, for example.

Nutrition

• As someone over 50, you have shaped your eating habits over the course of half a century, and these habits may be hard to change. Regardless, changing your eating habits will be necessary for most people new to weight training, as results are elusive with poor nutrition. A diet suitable for those building muscle should be high in protein and carbohydrates. Eat plenty of lean meat, fish and tofu. Eat large amounts of carbohydrates, such as rice, pastas and bread, before and after your workouts. Vegetables, fruits and healthy fats are also important parts of a muscle-gaining diet.

Schedule

• How you design your weight-training plan is largely up to you, but you should adhere to a number of general principles. Always schedule rest days between two weight-training sessions targeting the same muscles. If you are engaging in a full-body workout, you should take a whole day off between workouts. If you do not give your body adequate time to rest after working out, it will not have an opportunity to grow its muscles. Generally, three days of weight training is appropriate for a beginner of any age. An example schedule would be a Monday, Wednesday and Friday weekly weight-training plan. You can engage in cardio workouts at any time during the week, including weight-training days.