The Trick To Building Muscle After 35

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I don’t want to get too dramatic, but after 35, muscle loss should be a MAJOR concern to you.

Really MAJOR.

Loss of muscle, termed sarcopenia, is a big problem for people over 35.

The National Academy of Sports Medicine is fond of saying that you’ll lose 0.5-1% of your muscle mass per year after age 35.

That muscle loss means that even if you keep your calorie intake stable, you’ll start to put on fat after 35 because your body is less metabolically active.

The good news is, that muscle loss likely only applies when you don’t do anything to prevent it.

And you must do something to prevent it!

You probably already know that weight training is the answer.

A minimum of 2 sessions, but ideally 3-4, per week of resistance training will help you build and maintain your muscle as you age.

When my clients do Online Coaching, I design workouts to help them do just that, in the limited time they have available.

To maximize your workout benefits and build that coveted muscle, you need to plan correctly.

It’s not just about heading to the gym, pushing and pulling a few machines around, and then going home (although that’s what most people I see at the gym actually do!).

When you’re over 35, the trick to building muscle is to find the right balance of hard training and rest.

You need to challenge yourself progressively, increasing your weights as you get stronger.

Put in the work with dumbbells, barbells, and cables a few times a week.

THEN you need to get the right amount of rest.

Your muscles are broken down microscopically by exercise and they need time to repair and grow.

As you get older, this recovery process can take longer than it did in your 20s.

Two hour sessions, 6-days a week might be ideal for a young athlete, but they’re not practical or optimal for someone older trying to build muscle and get lean.

Not to mention that you have a busy career, a family to raise, and don’t want to commit to spending all your spare moments in the gym.

So make sure that you’re spending your time in the gym wisely (you’ll learn how HERE), and getting the rest you need to promote good recovery.

Finding the right balance between training and rest will maximize your muscle retention and growth after 35, and probably help you feel a whole lot younger.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 9-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training, chocolate, mountain biking, and ice cream...not always in that order of preference.
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