It’s never too late to get stronger and build muscle. This science-backed guide will show you how to do it safely and effectively, no matter your age. Learn about the best exercises, nutrition tips, and more.
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References
Daly, R. M., O’Connell, S. L., Mundell, N. L., Grimes, C. A., Dunstan, D. W., & Nowson, C. A. (2014). Protein-enriched diet, with the use of lean red meat, combined with progressive resistance training enhances lean tissue mass and muscle strength and reduces circulating IL-6 concentrations in elderly women: a cluster randomized controlled trial. The American Journal of Clinical Nutrition, 99(4), 899-910. https://www.sciencedirect.com/science/article/pii/S0002916523050268?via%3Dihub
Markofski, M. M., Dickinson, J. M., Drummond, M. J., Fry, C. S., Fujita, S., Gundermann, D. M., … & Volpi, E. (2015). Effect of age on basal muscle protein synthesis and mTORC1 signaling in a large cohort of young and older men and women. Experimental Gerontology, 65, 1-7. https://www.sciencedirect.com/science/article/abs/pii/S0531556515000844?via%3Dihub
Lim, C., Kim, H. J., Morton, R. W., Harris, R., Phillips, S. M., Jeong, T. S., … & Ko, Y. (2019). Resistance Exercise-induced Changes in Muscle Metabolism are Load-dependent. Medicine & Science in Sports & Exercise, 51(12), 2578-2585. https://journals.lww.com/acsm-msse/fulltext/2019/12000/resistance_exercise_induced_changes_in_muscle.20.aspx
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