How to Build Muscle in Women Over 45

Fitness is critical for all ages, but it's especially important for women over 45. After age 40, women begin to slowly lose lean muscle mass if they're not engaging in regular resistance training. Weekly strength training increases muscle, burns calories and improves metabolism levels, in addition to maintaining bone density. Studies also indicate that a weight training regimen can help fight off diseases like diabetes, osteoarthritis, depression, anxiety and hypertension.

Instructions

o        1

Select resistance exercises that target each muscle group in the legs, arms and core. A balanced set of exercises should target your hamstrings, quadriceps, gluteals, pectorals, lats and traps, deltoids, biceps, triceps, abdominals and lower back. Focusing on each of these individual muscle groups will help you maintain muscle balance throughout your body.

o        2

Use free weights for most of your exercises. Free weights force your muscles to stabilize and control the weight more than machines do, which will help you build lean muscle more quickly. In addition, most free weight exercises translate to real-life movements, so you're functionally training your muscles for everyday tasks.

o        3

For each exercise, perform three to five sets of 8 to 12 repetitions. This will help you build strength, endurance and muscle tone. Remember to challenge yourself with the weight you lift. To achieve desired results, your muscles should reach a point of fatigue by the end of each set.

o        4

Avoid focusing on quantity of repetitions over quality of repetitions. Each rep should be performed slowly and carefully so that you're not allowing momentum to carry you through the movement. This will allow for improved muscle building and reduced injury risk.

o        5

Monitor your protein intake. Protein helps to repair muscle fibers, build lean muscle and improve bone density. Generally speaking, to gain lean muscle, women over 45 need 45 to 60 grams of protein per day (depending on their body weight and activity level). Consult your physician to determine a healthy protein intake for muscle building.

o        6

Vary your protein sources for maximum benefit, avoiding foods high in saturated fat. Choose from a variety of lean meats, fish, low-fat dairy products, beans, eggs and nuts. Many of these foods have additional benefits. For example, the oils contained in fish help protect your heart and brain, and beans and nuts provide daily fiber that can help lower your cancer risk.

o        7

Don't become discouraged. With a regular strength training routine and proper food intake, your body can continue to build muscle for many years. Weight training after the age of 40 is especially important, since it helps maintain bone density and prevent osteoporosis and bone damage. In addition, each pound of muscle added to your body means increased fat burning--up to 50 additional calories per day.

How to Gain Muscle for Women [ 4 step ]

Always take advice from your  physician

Often when the words, "building muscle," are uttered, people think of men before they think of women. However, it is not uncommon for a woman to build muscle for her own reasons, be it for a shapely figure, strength to perform tasks, or simply for her general health. Building muscle for a woman is not quite as easy as it is for men. This is primarily because most women simply don't know where to begin.

Step 01
Consult with your physician to work out a good weight-training program based on your physical capability and what you have available to work with. Tell your physician what your diet consists of as well; your doctor knows best when it comes to your diet and exercise.
Step 02
Supply your body with enough protein. In order for your body to build muscle, it must have adequate protein to do so. Consume 10 to 20 grams of protein half an hour before your workout; this allows your body to retain muscle mass from the workout. A protein shake or bar is a good source for this pre-workout protein.
Step 03
Consume enough calories. When you are trying to build muscle mass, you should not be eating the bare minimum amount of calories. Your body must have enough calories to burn in order to support your weight training. If you do not give your body enough calories, it will start to burn muscle and work against your goal. Use the basal metabolic rate, BMR, calculator in the resource section to help you determine how many daily calories your body needs.
Step 04
Allow your body to rest. To perform at maximum capacity, your body must be well rested. This not only means getting a good night's sleep but also not pushing your muscles every single day. You should be working out three to five days a week with days of rest in-between so that your muscles have time to recover. Working on sore muscles will not burn as many calories; also, you run the risk of pulling a muscle or otherwise injuring yourself.