Building and Maintaining Muscle Mass After 50
A program designed to help individuals over 50 regain and build muscle mass, improve strength, and enhance overall health and vitality. It covers the science behind muscle loss, the importance of exercise and nutrition, and provides practical tips and assessments. This program also includes a supportive community forum and addresses potential anxieties related to physical appearance.
Program Modules
Assess Your Current Muscle Strength
Start with a simple yet powerful indicator of your overall Health and Longevity. These assessments should be performed at the start of the program and then monthly.
Grip Strength Test
MonthlyMeasure your grip strength to assess your overall health. Use a hand dynamometer or squeeze a tennis ball. Record your progress to earn badges!
“Your grip strength is a surprisingly accurate predictor of your risk for future health problems. - Source: Journal of Strength and Conditioning Research”
Sit-to-Stand Test
MonthlyMeasure your lower body strength and balance with the sit-to-stand test. Time yourself to see how long it takes you to complete 10 repetitions. Share your results in the forum!
“This simple test measures your lower body strength and balance. - Source: Journal of Aging and Physical Activity”
Flamingo Test
MonthlyAssess your balance to help prevent falls. Stand on one leg and time how long you can hold the pose. Post a picture in the forum!
“This test assesses your balance which is crucial for preventing Falls as we age. - Source: Gait & Posture”
Understanding and Fighting Back Against Sarcopenia
Learn about sarcopenia, the gradual loss of muscle mass and function that occurs naturally with age. Discover actionable steps to slow down, prevent, and even reverse muscle loss. This module should be completed once at the start of the program.
Understanding and Fighting Back Against Sarcopenia
Learn about sarcopenia, the gradual loss of muscle mass and function that occurs naturally with age. Discover actionable steps to slow down, prevent, and even reverse muscle loss. This module should be completed once at the start of the program.
“Sarcopenia is the gradual loss of muscle mass and function that occurs naturally with age. - Source: Journals of Gerontology”
Exercise for Muscle Building
Learn about the importance of resistance training and how to incorporate it into your routine. This should be a recurring activity.
Resistance Training Routine
WeeklyPerform resistance training exercises 3 times a week. Track your progress and earn points!
“Resistance training involves using weights resistance bands or your own body weight to challenge your muscles. - Source: Mayo Clinic”
Hormones and Muscle Growth
Understand the role of hormones in muscle growth and how to optimize them naturally. Use habit-stacking to build better habits.
Prioritize Sleep
DailyAim for 7-8 hours of sleep each night. Stack this with your morning routine.
“Getting enough sleep is also crucial as this is when our bodies produce and regulate many of our hormones including growth hormone. - Source: Sleep Medicine Reviews”
Manage Stress Levels
DailyPractice stress management techniques like meditation or yoga. Stack this after your lunch break.
“Managing stress levels through techniques like meditation yoga or spending time in nature can help balance hormone levels and support overall well-being. - Source: Journal of Clinical Endocrinology & Metabolism”
Nutrition for Muscle Mass
Learn about the crucial role nutrition plays in building and maintaining muscle mass. Create implementation intentions for success.
Increase Protein Intake
DailyInclude protein with every meal and snack. If [time of day], then I will eat [protein source].
“One of the most important nutrients for muscle growth is protein. - Source: Journal of the International Society of Sports Nutrition”
Stay Hydrated
DailyDrink plenty of water throughout the day. Track your water intake using an app.
“Water is essential for countless bodily functions including muscle function and Recovery. - Source: Journal of the American College of Nutrition”
Community Forum and Mental Wellbeing
Connect with others, share your experiences, and address anxieties related to physical appearance and performance. This should be an ongoing activity for the duration of the program.
Participate in the Forum
DailyShare your progress, ask questions, and encourage others in the community forum. This should be a daily action.
Self-Esteem Reflection
WeeklyReflect on any anxieties related to physical appearance or performance and share your thoughts in a private journal or with a trusted friend. This should happen weekly.
What You'll Accomplish
- Understand the process of muscle loss (sarcopenia) as we age.
- Learn how to assess your current muscle strength and identify areas for improvement.
- Discover the benefits of resistance training for building and maintaining muscle mass.
- Learn how hormones influence muscle growth and how to optimize them naturally.
- Understand the importance of nutrition, especially protein intake, for muscle health.
- Develop a sustainable exercise and nutrition plan to improve strength and overall well-being.
- Connect with a supportive community to share experiences and address anxieties related to physical appearance and performance.
Full program access + updates