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 BUILDING MUSCLES: A SCIENTIFIC APPROACH








Resistance training—lifting weights, using bands, or doing bodyweight moves—is still the most effective way to build muscle. Here's what the research highlights:

  • You don't have to go super-heavy; moderate weights work too, as long as you consistently use strict form and vary intensity. Two things matter most: eating enough protein and sticking with a resistance training routine. Here's what the latest science actually says—and how to put it into practice for a healthier, stronger you.

    How Much Protein Do You Really Need?

    If you're lifting and aiming to build muscle, shoot for 1.6 to 2.2 grams of protein per kilogram of body weight every day. Yes, that's a lot more than the usual 0.8 g/kg most guidelines suggest. But research is detailed: you need more protein to support muscle growth, especially if you're training hard and often. If you are in your fifties or older, you may need to aim for 3-5 grams of protein per kg of body weight due to less effective absorption.

    It helps to spread your protein throughout the day, but the key is to hit your daily total. Bonus points for getting some protein in right after your workout—your muscles will thank you for the extra repair and growth, no matter your age.

    And don't overlook branched-chain amino acids. They're especially good at fueling your muscles before your session.

    What Kind of Training Builds Muscle Best? Push close to your limits.

  • The total amount of work matters most. Doing more sets and reps for each muscle group each week makes a real difference.

  • Focus on compound exercises such as squats, lunges, bench presses, pull-ups, push-ups, farmer's carries, deadlifts, and rows. These moves hit multiple muscle groups and let you lift heavier. Still, mixing in other exercises keeps your muscle growth balanced.

  • Shorter rest periods and moderate weights (like bodybuilders do) are great for growing muscle.

  • Creatine isn't just for athletes—it can boost your muscle strength and even support your brain as you age.

The Takeaway: Muscle and Health for Life

If you want to maximize muscle for healthy aging:

  • Get in a minimum of 1.6–2.2 grams of protein per kilogram of body weight, every day. If you are over fifty, aim for 3-5 grams of protein per kilogram of body weight.

  • Stick with regular resistance training, focus on progressive overload, and keep your training volume high and occasionally train to failure. Three to four sessions per week are ideal.

  • Aim for a protein-rich snack or meal soon after you work out.

  • Consider adding creatine to your routine for extra muscle and brain benefits.

Your muscles do more than help move your body. Muscles manage hormones, prevent falls, bolster your immune system, and help maintain metabolism, which supports weight control.

 

Don't wait to invest in your health and strength. Building muscle isn't just for athletes—it's one of the best things you can do for healthy aging, strong bones, and staying active as the years go by. Get started today, and give your future self the gift of strength and vitality.


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