Strength and weight training is an essential part of your daily routine. After all, muscles can rebuild regardless of deconditioning at any age.
According to University of Alabama at Birmingham research, men and women in their 60s and 70s who underwent a supervised weight training regimen were able to develop their muscles to the same size and strength of 40-year-old individuals.
Supercompensation
As we age, our skeletal muscle fibers change, either dying altogether or shrinking due to lack of use. So while your atrophied muscles may become bigger, the number of fibers will not increase once they’ve died.
According to the National Strength and Conditioning Association (NSCA), the objective in engaging in muscular hypertrophy is to induce microtrauma in the chosen muscle groups during a training session to facilitate protein supercompensation during rest.
Supercompensation can be broken down into four processes, including:
- The workout step, which causes fatigue when imposed
- The recovery phase with a lighter training session, a recovery session, or active rest
- The rebound response, where your body rebounds from the point of highest fatigue
- The decline step, or loss of supercompensation
The decline is a natural result when applying new training stress, which should occur at the peak of supercompensation. If no training stress is applied, there will also be a decline, also known as the detraining phenomenon.
Weight Training Exercises
No matter what your age, to achieve bigger muscles (or muscle hypertrophy) we advise patients to start lifting weights by completing three to six sets of 10 to 12 repetitions.
To maximize the gains of any exercise, including weight training, pick exercises that work multiple joints:
- Deadlifts
- Squats
- Lunges
- Push-ups
- Crunches
Maintain your weight training regimen three times a week to make progressive muscle gains. Remember: It takes at least 21 days for the body to adapt to a new stimulus or stressor.
To learn more about building muscle as you age, read Part Two: Nutrition and Part Three: Exercise.
Stay Strong with Physical Therapy
If you’re looking for ways to maintain strength and build muscle even as you age, consider setting up a movement assessment appointment. A physical therapist will evaluate your abilities and physical limitations, recommend safe and appropriate exercises and create a treatment plan just for you.
Reach out to your local SetPT therapist to start your journey to aging well today!
