Dominic Stone
Building muscle is a process known as muscle hypertrophy, which involves increasing the rate of protein deposition into muscles while minimising muscle protein breakdown. This can be achieved through resistance training with weights and proper nutrition. Strength training, including weight-lifting, is particularly effective for muscle growth, as it stimulates muscle growth by encouraging the body to build new muscle tissue. Training with free weights is often better for muscle building than machines, although machines can be useful for those with balancing issues or other limitations. Additionally, the mind-muscle connection (MMC) can enhance any type of workout by improving muscle activation and control. This involves focusing on a specific muscle during an exercise, which can be aided through visualisation and controlled breathing. For older adults, strength training can improve muscle tone, leading to better posture, joint health, and a reduced risk of falling.
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What You'll Learn
Resistance training with weights
There are several types of resistance training with weights, including:
- Free weights: Classic strength training tools such as dumbbells, barbells, and kettlebells. Free weights are not attached to a machine or cable, allowing for a wider range of motion. Barbells are great for building overall strength, while dumbbells are ideal for increasing functional strength or isolating specific muscles. Kettlebells are perfect for dynamic movements and can also boost cardio endurance.
- Weight machines: Devices that use levers, pulleys, or cables to provide resistance. They are ideal if you have balancing issues or prefer a seated position during weight training.
- Medicine balls or sandbags: Weighted balls or bags that can be incorporated into various exercises.
When starting a resistance training program, it's important to consult with professionals, such as your doctor or a licensed trainer, to ensure you're using proper form and technique. Beginners should aim to train two to three times per week, with rest days in between to allow for muscle recovery. It's also crucial to vary your workouts to avoid a plateau and continue challenging your muscles.
To build muscle effectively, you should focus on progressive overload. This involves pushing yourself to the limit, where it's challenging to do another repetition. Additionally, you should adjust your training variables regularly, including frequency, duration, exercises, and the number of sets and repetitions. Remember, the weight you choose should leave you struggling to perform another repetition by the end of your set. For example, if you're doing a set of 10 reps, you should barely be able to do the 10th rep.
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High protein intake
Protein is crucial for muscle development and repair. The muscle-building process, known as muscle protein synthesis (MPS), is stimulated by strength training and protein consumption. While it is important to consume sufficient protein, the timing of your intake also matters. Research suggests that consuming protein throughout the day is more effective for muscle growth than focusing solely on pre- or post-workout meals.
Complete proteins, which contain all nine essential amino acids, are mostly derived from animal sources. Examples of complete proteins include:
- Lean meat, such as chicken breast, turkey, and lean cuts of red meat
- Fish, including salmon, sardines, tuna, and herring
- Dairy products like cottage cheese, Greek yogurt, and milk
- Eggs
Plant-based proteins can also support muscle development. Examples include:
- Green peas, beans, lentils, chickpeas, and tofu
- Nuts and seeds, including almonds, pistachios, chia seeds, and flax seeds
- Whole grains, such as quinoa and brown rice
In addition to whole foods, protein powders can be used to create healthy, high-protein shakes. Whey protein powder is the most popular option and can be combined with ingredients like unsweetened nut butter, flaxseeds, or chia seeds to further boost protein content.
It is recommended that healthy adults aim for 25-30 grams of protein at meals and incorporate protein-rich snacks as needed. For older adults, the recommended protein intake may be higher, ranging from 1.2-2 grams of protein per kilogram of body weight per day.
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Mind-muscle connection
The mind-muscle connection is a training principle that emphasises internal focus—what's happening inside the body—rather than external focus, or the surrounding environment. It is about concentrating on muscle contraction and stretching during a workout to boost activation through intentional focus.
The mind-muscle connection is backed by science. Research shows that focusing on specific body areas during exercises helps increase muscle activity. For example, a 2017 study recorded a 9% jump in pectoralis activity while focusing on the pectoralis major during push-ups. The sensation of muscle contraction characterises the mind-muscle connection. You know you're doing it right when the specific muscle or muscle group you focus on tightens during a movement.
The mind-muscle connection promotes hypertrophy, or muscle cell growth. A 2018 study about resistance training revealed that internally focused participants registered a 12.4% increase in elbow flexors and quadriceps thickness compared to the 6.9% improvement observed among externally focused participants. By focusing on the muscle you're working on, you're less likely to use momentum or recruit other muscles to do the job, which can cause muscle imbalances. This means better form, fewer injuries, and more targeted muscle development.
The mind-muscle connection is not just for bodybuilders or advanced lifters. Beginners can benefit from learning to establish a mind-muscle connection, as it teaches them to perform exercises with intention rather than just going through the motions. For seasoned lifters, it can help target stubborn muscle groups and take their physique to the next level.
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Leg strength and balance
Strong leg muscles are important for improving balance and avoiding falls as we age. There are many exercises that can help improve leg strength and balance.
Squats are one of the best resistance workouts for building leg strength. This exercise works almost all of the muscles in the lower body. To perform a basic squat, keep your feet flat and push up through your heels. Keep your back flat, torso upright, and look straight ahead. There are many variations of squats, including goblet squats, dumbbell squats, plié squats, Bulgarian split squats, and jump squats.
Lunges are another great way to enhance strength and stability in your legs, as they force you to balance all of your body weight on one leg. Be sure to keep your torso erect and look ahead, and do not let your knee come over your toes. If you have knee pain, you may want to check with your doctor before trying lunges.
Leg Curls work the back part of the legs, the hamstring muscle group. This is especially important for runners, who often have weak hamstring muscles. To perform a leg curl, curl your legs as far up as they can go and slowly let the weight back down.
Single-Leg Bridges also work the hamstrings. To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Lift your hips up to form a straight line with your body, hold the position, then lower your hips back down.
In addition to targeted exercises, walking and running are great ways to build leg strength.
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Muscle-strengthening activities
Strength training exercises can take many forms, including weight training, resistance training, and bodyweight exercises. Weight training with free weights, such as dumbbells, kettlebells, and barbells, is often recommended for building muscle. When using weights, it is important to choose a weight that allows you to perform a specific number of repetitions before failure, typically in the range of 1 to 20 repetitions, depending on your goals. For example, heavier weights that can only be lifted a few times tend to build strength, while lighter weights that can be lifted more than 15 times tend to increase muscular endurance.
In addition to weight training, resistance training is another effective method for improving muscle strength. This can be achieved through exercises that use your body weight, resistance bands, or chairs. For older adults, compound exercises that work different muscles in one movement, such as squats, deadlifts, and lunges, are great for building leg muscles and improving stability.
It is recommended to perform muscle-strengthening activities on at least two days per week, with each session lasting around 20 minutes. These activities should focus on working all the major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms. By improving muscle strength and flexibility, individuals can enhance their ability to perform everyday tasks, improve their posture, and reduce joint pain and the risk of injury.
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Frequently asked questions
Building muscle requires your body to deposit more protein molecules into your muscles than it removes. Resistance training with weights and ensuring proper nutrition are the primary means for accomplishing this goal.
Training with free weights, like dumbbells, kettlebells, and barbells, is often better for muscle building than machines. However, machines are ideal if you have balancing issues or other limitations that make it safer to sit during weight training.
Research demonstrates that older adults can improve muscle tone, strength and function regardless of when they start. The body remains responsive to muscle-building exercises, regardless of age.
