Muscle Gain for Older Men - Strength Trainers for Seniors

Muscle Gaining tips for Older men and women. Build Muscle at any age with these Muscle Building and Strength Training Tips and feel younger and energetic again.

Weight Training to Build Muscle and Strength is a BIG gift for any age but more so for Older People as it makes you stronger, muscular and more energetic.

[Note - Read our Disclaimer though]

Inside this Article

Muscle Mass and Older People - Get the Myths out of Action!


First I want to congratulate on this decision to Gain Muscle mass and Strength in your older days. In an age where many people are more than happy to let their days pass off and let their Muscles wane, you have decided to get fit, muscular and athletic. And I will not disappoint you. I will give you the best Exercises, Workouts and Nutrition plans to Build Muscle and Strength.

Energy, mobility and increased quality of Life are waiting for you. Come grab it. Believe me the water is just fine.

Facts and Myths in Older Weight Training World

Muscle mass atrophies with age

True. Its a fact that after age 30 [many claim as early as 25] Muscle begins to atrophy, a process which accelerates after 40. It is claimed that between ages 40 and 60 an average man loses 35% of Muscle and add this to the 15% between age 25 and 40. This is largely due to fall in the Hormone levels namely testosterone. Much of these loses are due to underuse and neglect and can be corrected right today with correct exercise and diet habits.

Muscle Atrophy cannot be prevented

Myth. Although Muscle atrophies slowly in old age it doesn't have to be that way. In fact with Proper Weight Training and Diet, as you will learn here, you will see an increase in Muscle mass and strength. Bodybuilding can be a fountain of Youth.

Metabolism slows with age

True. Every year after 40 metabolism slows by 2%. This coupled with less exercise and overeating results in a classic potato figure.

Old age is too late to start

Myth. You are too Old not to start! Although the Best Muscle Building will be seen in younger age, older people keep surprising everyone with their increased Strength and Muscle mass. If it takes a younger lad 2 months to gain X number of pounds it may take you 2X. But who cares. All you got to compete is with yourself.

Believe me TODAY is the Best day to start no matter what and in a few short weeks you will be sending me Thank you emails as soon as your friends and family start noticing your changes and complimenting you.

Getting Started on your Muscle Mass & Strength Training Journey


Important Tips to Build Muscle and Strength

  • Consult a doctor. Tell him about your Exercise Goal and let him advise you if you need to take some precautions. This is not just a pro forma disclaimer and please take it seriously. It will just take 1 hour of your time.
  • Learn Proper Training techniques. I have taken all the time to provide you with best Exercise methods and training pictures. Read and learn them correctly.
  • Go at your Own pace. If you have not been in to Weight Training then get started slowly. You can increase your Lifts over time. Slow and steady wins the race.
  • Avoid Injuries by Stretching properly and warm up exercises. Injuries in Older people take time to heal and its best to avoid them altogether.
  • Train hard at the gym and eat well at the Kitchen table. Make your Exercise efforts worth it by proper Nutrition.
  • Enjoy the Journey. Make a few friends at the gym, laugh and help others with the Tips you know.

The Best Muscle Mass Exercises


Mastering these Basic exercises will do more to your Muscle Building Journey than any other factor.

Do not start a Weight Lifting Plan without these Basic Mass Builders.

Building Chest Muscles.

1.Flat and Incline Bench Press
2. Dumbbell Flys or Peck-decks or Pullovers

Building Shoulder Muscles

1.Shoulder Barbell Press
2. Lateral Raises

Building Back Muscles

1.Chin-ups/Lat Pull downs
2. Bent-over-barbell rows
3. Deadlifts

Building Leg Muscles

2. Leg Curls
3. Calf Raises

Building Arms and Forearms

1. Barbell Curls
2. Dumbbell Curls
3. Dips
4. Triceps Pull downs/ Triceps Extension
5. Wrist Curls

Building Abdominals

2. Reverse Crunches


Sets and Reps

Perform 2-3 sets per exercises keeping them in a  range of 8-12 reps.

Rest Periods

2-4 Minutes. This will allow your body adequate time to flush the toxins generated and let fresh blood flow in.

Diet Tips to Build Muscle and Strength

I do not want to give you hard and fast rules which you can only follow only for a week or two and then quit. I will give you tips you can incorporate in your Life and use every single day.

  • Eating becomes even more important when you are Exercising.
  • Eat at least 1g protein per pound of Body weight.
  • Eat at least 5 times a day. Small, frequent meals Builds Muscle and Strength.
  • Eat a portion of Carbohydrate and a portion of Protein every meals.
  • Eat fish 3-4 times a week for essential Oils. Fish Oils can substitute eating fish if its not available.
  • Take a Multi vitamin everyday.
  • Drink 6-8 glasses of water everyday and sleep for 7-8 hours every night.

These are the Best Diet tips. Use them and I will see you at the Top.


Learn from the Experts

Jon Benson and Tom Venuto have done the ultimate in training old people to create a fit athletic body. One day a doctor said to Jon, Lose Weight —"Jon, You Will Not See Your 40th Birthday Unless You Do!"

Not only Jon lost his excess bodyweight he now reveals his exact methods which helped him lose weight, add muscle mass and live the life he always wanted to.

Check how Jon got the fit body of his dreams here.

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[Disclaimer - These tips are for Information purposes only. Please consult your Physician before you make any changes to your current Exercise or Diet and incorporate these tips in your Fitness Life]