Sign-in to Ask A Doctor - 24x7
OR
Sign in with Google
Is It Possible To Build Muscle After 45 Years Old?
Question: Can a man put on muscles after intensive weight training after 45 years of age.
I am ex Army officer with weight 82 Kgs and chest is 45 inches, waist is 36 Inches.
Capt
I am ex Army officer with weight 82 Kgs and chest is 45 inches, waist is 36 Inches.
Capt
Hello,
Thanks for posting your query.
Building muscle after 45 can be challenging due to muscle wasting, but it is not impossible. However, after the age of 45, you must pay special attention to preventing injury and targeting your nutrition.
For gaining muscle, you need to pay special attention to exercises like weight training, mix of machines and free weights and cardio exercises. But these exercises should be done under a trained and certified trainer. To avoid overworking and damaging your muscles, give muscle groups as much as seven full days to recover between weight-training workouts.
Regarding diet, eat more of lean proteins like fish, XXXXXXX chicken and lean cuts of beef, carbohydrates like oatmeal, whole-grain pasta or bread, sweet potatoes, quinoa or brown rice and fats like flaxseed oil, fish oil, olive oil, avocados, nuts and seeds.
Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries.
Wishing you good health.
Thanks for posting your query.
Building muscle after 45 can be challenging due to muscle wasting, but it is not impossible. However, after the age of 45, you must pay special attention to preventing injury and targeting your nutrition.
For gaining muscle, you need to pay special attention to exercises like weight training, mix of machines and free weights and cardio exercises. But these exercises should be done under a trained and certified trainer. To avoid overworking and damaging your muscles, give muscle groups as much as seven full days to recover between weight-training workouts.
Regarding diet, eat more of lean proteins like fish, XXXXXXX chicken and lean cuts of beef, carbohydrates like oatmeal, whole-grain pasta or bread, sweet potatoes, quinoa or brown rice and fats like flaxseed oil, fish oil, olive oil, avocados, nuts and seeds.
Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries.
Wishing you good health.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
Get personalised answers from verified doctor in minutes across 80+ specialties
