June 18, 2024

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As we age, it’s natural for our muscles to lose strength and mass. But that doesn’t mean we can’t rebuild them! If you’re over 70 and looking to boost your muscle mass, there are plenty of safe and effective exercises to help you achieve your goals. In this article, we’ll share some tips on how to build muscle after 70 so you can feel stronger, healthier, and more confident in your body. Whether you’re a fitness enthusiast or just starting out on your journey toward better health, these tips will help you get started on the right track. So let’s dive in!

Increasing Your Intake Of Protein

Protein is a vital nutrient for building muscle mass as it provides the necessary amino acids needed to repair and grow muscles. As we age, our bodies tend to break down muscle tissue more quickly than they can rebuild it, making protein intake even more important.

One way to increase your intake of protein is by adding lean meats such as chicken or fish into your meals. These sources provide high-quality protein without added unhealthy fats.

Another great source of protein is legumes such as lentils and beans. They are not only rich in protein but also fiber which helps maintain healthy digestion and cholesterol levels.

For those who prefer plant-based options or have dietary restrictions, soy products like tofu or tempeh are excellent sources of complete proteins that contain all the essential amino acids our body needs.

In addition to incorporating these foods into your diet, you may consider taking supplements like whey protein powder which can be mixed with smoothies or shakes for an easy-to-digest boost of nutrients.

Increasing your intake of high-quality protein is crucial when trying to build muscle mass after 70. By incorporating a variety of sources into your diet, you’ll see better results from your workouts while supporting overall health and wellness.

Eating A Balanced Diet

Eating a balanced diet is essential for building muscle mass after 70. As we age, our body’s ability to absorb and utilize nutrients decreases, making it even more important to eat a well-rounded diet.

To build muscle, you need to consume enough protein. However, it’s also crucial to incorporate healthy carbohydrates and fats into your meals. Complex carbs like whole grains and fruits provide energy for workouts, while healthy fats like those found in nuts and avocados help with hormone regulation.

It’s important not to rely on supplements or protein powders as the sole source of nutrition. Instead, focus on consuming whole foods that are rich in nutrients. Lean proteins like chicken breast or fish can be combined with veggies such as broccoli or spinach for a well-balanced meal.

In addition to macronutrients (protein, carbs, and fat), micronutrients like vitamins and minerals are also vital for muscle growth. Eating colorful fruits and vegetables provides antioxidants that protect cells from damage during exercise.

Eating a variety of nutritious foods is key when trying to build muscle mass after 70. Remember that food is fuel for the body – so choose wisely!

Pre-workout Warm-up and Stretches

As we age, our muscles become less elastic and more prone to injury. To prevent any potential injuries during your workout, it’s important to incorporate a pre-workout warm-up and stretches routine into your exercise regimen.

Before starting any vigorous activity, take at least 5-10 minutes for some light cardio exercises like walking or cycling. This will increase blood flow throughout the body and prepare your heart for the upcoming workout.

Next up are dynamic stretches that mimic the movements you’ll be doing in your workout. For example, if you’re planning on doing squats or lunges, do leg swings or butt kicks as part of your warm-up routine.

Static stretching comes next which involves holding certain positions for a set amount of time. However, avoid overstretching as this may cause muscle strains instead of preventing them.

Wrap up with a few mobility drills such as hip circles or shoulder rotations before diving into weight training or resistance band exercises to ensure you’re ready to tackle even the most challenging workouts!



Using Resistance Bands

Using resistance bands is a great way to build muscle mass, especially for those over the age of 70. The bands are affordable and easy to use at home or in the gym. They come in different levels of resistance, so you can start with a lighter band and gradually work your way up.

One advantage of using resistance bands is that they provide constant tension throughout the exercise, which helps to activate more muscle fibers. This leads to greater muscle growth and strength gains.

Resistance band exercises can target specific muscles or be used for full-body workouts. Some popular exercises include bicep curls, tricep extensions, chest presses, rows, squats and lunges.

When using resistance bands it’s important to maintain proper form and control throughout each movement. Avoid jerking or bouncing the bands as this can lead to injury.

Incorporating resistance band exercises into your workout routine can help improve overall fitness and increase muscle mass after 70. It’s also a great option for those who may have limitations due to joint pain or previous injuries.

Body Weight Exercises Like Push-ups And Situps

Body weight exercises like push-ups and situps are a great way to build muscle mass after 70. These exercises require no equipment, making them accessible to everyone. Push-ups target the chest, shoulders, triceps, and core muscles while sit-ups focus on the abs.

To perform a proper push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground and then push yourself back up. Aim for three sets of 10-15 reps.

Sit-ups can be performed by lying on your back with knees bent and feet flat on the ground. Place hands behind your ears or cross them over the chest and lift your upper body off the ground using only your abdominal muscles. Do three sets of 10-15 reps.

Variations of these exercises can also be done such as incline pushups (placing hands elevated), decline pushups (placing feet elevated), or bicycle crunches which work both abs and obliques at once.

Bodyweight exercises not only help you build muscle but also improve balance and coordination which is essential as we age!

Slow and Steady Increase Of Exercise Intensity

One of the essential tips to build muscle mass after 70 is to gradually increase exercise intensity. It’s not a wise decision to jump into high-intensity workouts without proper preparation. Age-related changes in bones, joints, and muscles can make you prone to injuries if you don’t take it slow.

Begin with low-intensity exercises like walking or light resistance band training that engages major muscle groups. If you’re lifting weights, start with lighter loads and focus on perfecting your form before increasing weight.

As your body gets used to exercising regularly, slowly increase the duration and frequency of your workouts. Stick to a consistent routine that doesn’t strain your body too much but provides enough stimulation for muscle growth.

Don’t forget always to listen to what your body tells you—take rest days when needed and avoid overtraining by giving yourself ample time for recovery between sessions.




Slow and steady wins the race when it comes down to building muscle mass after 70. Gradual increases in workout intensity will help keep injuries at bay while providing enough stimulus for new muscle growth over time.

Final Notes

In summary, building muscle mass after 70 is possible with the right combination of diet and exercise. Increasing protein intake along with a balanced diet can help fuel your muscles during workouts. Pre-workout warm-ups and stretches are vital to avoid injury, while bodyweight exercises like push-ups and situps can be used to build strength gradually.

Resistance bands are also an excellent addition to any workout routine, as they provide resistance without putting excessive strain on joints or muscles. And finally, remember that slow and steady progress is key when it comes to increasing exercise intensity.

It’s never too late to start working towards building muscle mass at any age – even past 70! With dedication, perseverance, and these helpful tips in mind, you’ll be well on your way towards achieving your fitness goals.

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