How many sets should you be lifting for muscle growth in older age? New study

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Regardless of whether you begin lifting weights at a later stage in your life, research This program has been proven to provide benefits that can last for four years. People often say, “ I'm far beyond that stage in my life. .

The study

In the review and meta-analysis published in Experimental Gerontology The study was focused on muscle growth in people over 65. In simple terms, muscle hypertrophy refers to when muscles get bigger. The researchers specifically looked at how these changes affected the quadriceps muscles, including the amount of lean mass and fiber area, and they took factors like age, workout frequency, and workout duration into account.

Three to four times a week, knee extensions can strengthen the legs. The scientists measured the muscles' fiber area, the cross-sectional space the muscles occupied, and muscle mass excluding body fat.

The results

The results showed:

• and fiber area.
• Performing 12 or fewer weekly sets for each of the four major muscle groups was sufficient to promote muscle growth.
• Training periods longer than 12 weeks are associated with more muscle growth in type II muscle fibers.
• Age didn't have a significant impact on the response.

The takeaway

Adding weightlifting and muscle-building exercises into your routine, even at an older age, allows you to achieve your goal of bulking up and increasing strength. For individuals 65 and above, doing 12 sets per muscle group per week and working out 2-3 times a week is enough to help you build muscle. Although some more senior weightlifters may still need to make adjustments and focus on certain exercises and time lengths, research Getting between 10 to 20 sets per week should be sufficient for you to experience muscle growth.

If you're unsure about your workout plan and how many sets you should do, you can consult with a personal trainer or qualified fitness professional.

The scientifically-supported advantages of resistance exercises.

The evidence-based * Improved mental health and reduced stress and anxiety

• Improving your cardiovascular health.
• Improving blood pressure.
• Improving cholesterol.
• Boosting your muscle strength and tone can lower your chances of getting hurt.
• Sculpting your physique.
• Boosting your metabolic health.
• Improving your mental abilities and intellectual capacity.
• Perking up your mood.

Or kettlebells or create your way toward the weight machines.

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