Building Muscle after 60 – the Elixir of Youth

Strength training is more and more looking like the closest thing we have to an elixir of youth. But how do you get started building muscle when you're over 60? And if you're already bitten by the iron bug, are there any changes you should make or be aware of past that age?

In this episode, we try to answer all of your questions on the topic (see the timestamps below) to leave no stone unturned.

Timestamps:

• 05:00 - The benefits of strength training for people over 60.
• 09:15 - Intro to building muscle after 60: sarcopenia, lower hormone levels, and blunted signals for muscle growth.
• 15:00 - Common questions and objections: it's too late to start, it's dangerous, and joints hurt.
• 22:30 - The effects of menopause: is it game over?
• 28:40 - What actually changes in your body after 60?
• 30:20 - How do you keep your connective tissue strong and healthy so it doesn't become a bottleneck?
• 31:30 - Do you need longer recovery time after heavy workouts when you're over 60? Would it be better to split your training into shorter, more frequent workouts?
• 33:40 - How to strength train when over 60.
• 38:30 - Are higher rep-ranges safer?
• 41:00 - Should we reduce or increase training volume and/or frequency as we age?
• 42:00 - Choosing the right training program.
• 44:20 - Eating for muscle, strength, and health: metabolism, macronutrients, and supplements.
• 52:00 - Will nonsteroidal anti-inflammatory drugs (NSAIDs) impair muscle growth?
• 55:45 - Managing joint pain.
• 01:00:00 - Specific advice for women getting back into lifting after 60.
• 01:00:45 - For how long can people with impressive physiques maintain their muscle and strength as they age?
• 01:05:00 - What are the most impactful recovery methods?

Most of these questions came in through our Subreddit. You should join the conversation over there, if you haven't already!

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