All guides

• How to Build Muscle After 60: What the Trials Show

  Adults over 60 can build muscle. In a 12-week trial of 12 men aged 60 to 72, knee-extensor strength rose 107% and quadriceps area 9.3% (Frontera, 1988). A pooled analysis of 49 studies found an average gain of 1.1 kg lean mass (Peterson, 2011). With heart, bone or kidney disease, ask a clinician first.

• Beginner Strength Training for Women Over 50: Your First 4 Weeks

  Beginners over 50 should strength train two days a week, working all major muscle groups (CDC, NHS, WHO). Start with one set of about 10 reps that leaves 4 or more reps in reserve, then build to two sets with 2 in reserve by week 4. If you have osteoporosis, a recent fracture or heart disease, ask a clinician first.