Building muscle is vital for seniors, same as it is for young adults, because it offers both age groups a lot of health benefits. Seniors who decide to develop muscles will see advantages straight away. Stronger muscles mean stronger bones, which will reduce the chances of frequent falls. It will also help them burn calories, which is useful for their cardiovascular system. Last but not least, it will allow them to live a longer and more satisfying life. So for any elderly who are interested, written below are age-convenient ways to build muscle.

Ways for the Elderly to Build Muscle

Strength Training

One of the most effective ways for seniors to build their muscles is through strength training. Many older adults should focus on cardiovascular training and exercises that will make them strengthen their bone mass. Typically, most older adults start losing muscle mass with age. The following exercises are recommended to seniors by home health professionals if they want to focus on muscle training:

  • Wall squats
  • Knee extensions
  • Side planks
  • Bicep curls
  • Weight and resistance band training
Ways for Elderly to Build Muscle 1


What’s important is that, before they begin training, a senior should consult their doctor. The doctor will check their health and advise them on exercises they should avoid. Working out, in general, is healthy, but for elderly adults who have health complications, certain exercises can do more harm than good.

Eat Protein

The intake of proteins is essential for seniors that want to build muscle. Protein can be found in meat, eggs, and nuts, and these should be incorporated into their everyday diet. Eating excessive protein shouldn’t be done without working out, however, because that way, it can have negative effects.

Hydrate Often

Seniors who are building muscle should drink water. During training and while eating proteins, they will need water to ease the process of reaching their exercise goal for the day and for processing the food.

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