Logan Steele
Muscle atrophy is a common issue as we age, with muscle mass declining from our 30s onwards. However, it is possible to rebuild muscle at any age through strength training and the right diet. Strength training improves your economy of movement, meaning you can do the same amount of work with less pain and lower risk of injury. The best exercises for building strength include squats, rows, and leg presses, as they engage multiple joints and the core. In addition to strength training, consuming sufficient protein, carbohydrates, and calories is crucial for muscle gain.
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What You'll Learn
Focus on strength training
Strength training is key to rebuilding muscle. It helps restore muscle mass, stabilize joints, and improve overall function and balance. It is important to note that strength training does not necessarily require heavy weights or gym equipment. Bodyweight exercises such as squats, push-ups, and bent-over rows are compound movements that engage multiple muscle groups and are highly effective for strength building.
To effectively rebuild muscle, it is recommended to start with light weights or resistance bands and gradually increase the load. This principle of gradual progression is essential to challenging your muscles, stimulating tissue repair, and promoting strength gains. It is also important to maintain a balance between rest and rehabilitation to allow for safe healing and prevent injury or overtraining.
When designing your strength training program, aim for specificity. Focus on exercises that work the major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms. A typical training session can be as short as 20 minutes, performed two or more days a week. It is recommended to do 8 to 12 repetitions of each exercise, which counts as one set, and to perform at least two sets per workout.
As you progress, you can incorporate more challenging exercises such as weightlifting or barbell training. Increasing the weight and lowering the number of repetitions will help develop strength. Additionally, consider incorporating aerobic exercises performed at a vigorous intensity, which can also contribute to muscle strengthening.
Remember, building strength is not just about physical exercises. Nutrition plays a pivotal role in rebuilding muscle mass. Ensure your diet is rich in protein, as it is essential for muscle repair and growth. Include lean meats, fish, eggs, dairy, and plant-based protein sources. Also, consider supplements such as creatine and protein powder, which can support muscle recovery and growth when combined with strength training.
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Target major muscle groups
The human body has over 600 muscles, and these can be grouped into six main muscle groups: the chest, back, shoulders, arms, legs, and core. Each of these contains one or more specific muscle groups that should be targeted as part of a comprehensive workout program.
When targeting the chest, exercises such as bench presses, push-ups, chest presses, and weighted dips can be performed. The chest is also targeted during exercises that focus on other muscle groups, such as pull-ups, which also target the back. The back muscles are divided into the upper back muscle, called the trapezius, and the lower back muscle, called the erector spinae. The trapezius is also targeted during exercises such as deadlifts. The latissimus dorsi, or "lats", are another back muscle group located under the armpits.
The shoulders are called deltoids and carry most of the upper-arm strain during heavy-weight lifting. Dumbbell front raises and seated/standing military presses are exercises that target the shoulders. The arms contain four major muscles, including the biceps, which are targeted during concentration curls, barbell curls, and chin-ups. The forearms contain muscles such as the brachioradialis, flexor carpi, and extensor carpi, which can be targeted during exercises such as the farmer's walk and towel pull-up.
The legs contain several muscles, including the hamstrings, which are located on the back of the upper leg, and the gluteal muscles, which are composed of some of the largest muscles in the body, including the quadriceps, gluteus maximus, gluteus medius, and gluteus minimus. Deadlifts, rows, extensions, and squats are exercises that target the leg muscles.
The core supports good posture and spinal support and can be targeted during exercises that target other muscle groups, such as the bench press, which targets the chest, triceps, and shoulders.
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Consume enough protein
To rebuild muscle, consuming enough protein is crucial. Muscle is made up of a high proportion of protein, so it is essential to include sufficient amounts of this nutrient in your daily diet. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight each day, and adjust this amount if you are eating at a calorie deficit, in which case you may need even more protein.
High-protein foods are a must, and these include whey protein, lean beef, chicken, and eggs. These foods are considered "high biological value proteins" as they are rich in essential amino acids, which are the building blocks of muscle. If you are vegan or vegetarian, plant-based proteins such as tofu, lentils, chickpeas, and quinoa are excellent alternatives.
In addition to protein, don't forget about carbohydrates. Carbohydrates provide your body with the fuel it needs to power through workouts and can help you consume more calories, which is beneficial for muscle gain. Aim for four to seven grams of carbohydrates per kilogram of body weight daily. A carbohydrate-rich snack before a workout will give you that extra boost of energy.
Finally, remember that building muscle is not just about protein and carbohydrates. Your body also needs healthy fats, which should comprise 20 to 35% of your daily calorie intake. Focus on monounsaturated and polyunsaturated fats, which are considered healthier than saturated fats.
By consuming adequate amounts of protein, carbohydrates, and healthy fats, you will provide your body with the fuel it needs to rebuild and grow muscle effectively.
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Incorporate resistance training
Resistance training is a key piece of your muscle-building journey. Essentially, any exercise in which your muscles must resist a force is considered resistance training. This can be done with free weights, weight machines, resistance bands, or your own body weight.
Bodyweight resistance training is a common form of resistance training. This includes moves like pushups, squats, and pullups, which can be challenging. For example, you can start with light dumbbells and gradually increase the weight to rebuild muscle strength. As you regain strength, your balance and coordination will naturally improve, reducing the risk of further injury.
If you are a beginner, it is recommended to train two to three times per week to gain maximum benefit. You should rest each muscle group for at least 48 hours to maximize gains in strength and size. It is important to vary your workouts to push past a training plateau. For example, you can switch around your workout routine by regularly introducing new exercises, challenging your muscles and forcing them to adapt and strengthen.
You can also try isometrics, a somewhat overlooked method of resistance training. In most muscle contractions, the target muscle changes length. However, in isometrics, your muscle creates force but does not change length or move at all. For instance, when you push against a wall, your muscles create force even though the wall doesn't move. Don't build your entire strength training program around isometrics, but they can be beneficial when dealing with injuries.
To maximize muscle recovery, it is important to maintain a healthy lifestyle. This includes eating healthy foods, getting enough sleep, and staying hydrated. Research has shown that cherry juice consumed before a workout can aid in muscle recovery, while creatine supplements can help improve muscle strength and reduce muscle damage.
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Stay hydrated
Staying hydrated is essential for muscle recovery and overall health. When you're working out, your muscles experience small tears that need to heal through a process called muscle protein synthesis, which helps rebuild stronger muscle fibres. Hydration is crucial for this process, as water aids in protein synthesis and promotes quicker recovery.
Water is the most basic and affordable form of hydration. It is recommended to drink at least 17 ounces of water two hours before exercising, followed by 7-10 ounces every 10-20 minutes during your workout. After your workout, aim for 16-24 ounces of water for every pound of body weight lost. This will help replenish the fluids lost through sweating and urination. It's important to note that thirst is not a reliable indicator of hydration; by the time you feel thirsty, you may already be dehydrated. Instead, monitor the colour of your urine, which should be pale and clear when you're well-hydrated.
In addition to water, sports drinks can also help with hydration. They are designed to provide hydration and replenishment during exercise, training, or sports. However, be mindful of their sugar content, as excessive consumption can contribute to obesity. Chocolate milk is another option for hydration and replenishment after a workout.
Electrolytes, such as sodium, potassium, and magnesium, are essential for maintaining proper muscle contractions and nerve function. These electrolytes dissolve in water and can be obtained through food and beverages like sports drinks. Maintaining the right balance of electrolytes is crucial for optimal muscle, organ, and joint performance. While drinking enough water is vital, over-hydration can also be dangerous. It is beneficial to understand your sweat rate and consult a healthcare professional or sports dietitian to determine your specific fluid needs.
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Frequently asked questions
Strength training is the best way to rebuild muscle. This includes exercises such as squats, rows, and leg presses, which engage the core and require movement in multiple joints.
Examples of strength training exercises that can be done at home include squats (with or without weight), chair dips, pushups, pullups, planks, lunges, burpees, and step-ups.
A diet that includes high biological value proteins, such as whey protein, lean beef, chicken, and eggs, is ideal for rebuilding muscle. Dr. Bohl recommends consuming 1.6 to 2.2 grams of protein per kilogram of body weight per day. Carbohydrates are also important, as they provide fuel for your workouts. Aim for 4 to 7 grams of carbohydrates per kilogram of body weight per day.
It is recommended to train several times a week, targeting different muscle groups each day and allowing at least two days of recovery between workouts.
