Engage in resistance exercise and strength training as it is the primary tool to preserve and fight the loss of neuromuscular function and strength that occurs with aging. This is the only exercise route for this specific benefit.
Begin strength and hypertrophy training at any age, even 90+, as significant improvements in muscle size and strength are possible. You don’t lose functionality due to aging itself, but rather a loss of training.
Focus on consistency in your training program, as it is the number one predictor of physical fitness outcomes. Consistency beats intensity for long-term results.
Ensure your training program includes progressive overload, which means consistently and predictably increasing stress (e.g., load, volume) over time. This is critical for continued adaptation and gains in strength and hypertrophy.
Set specific training plans for blocks of 6 to 12 weeks, rather than just planning day-to-day. This foresight helps guide your focus and ensures you’re working towards specific, long-term goals.
Consume approximately 1 gram of protein per pound of body weight (or 2.2 grams per kilogram) daily to maximize muscle growth and recovery. Maintaining this high intake simplifies other nutritional variables like protein quality and timing.
Take 3 to 6 grams of creatine monohydrate daily, with 5 grams being a standard dose, adjusted for body size. Creatine is the most effective and well-studied supplement for enhancing strength, power, hypertrophy, and has other benefits like cognitive function and bone density; timing of intake is irrelevant.
Do not use ice baths or deliberate cold water immersion immediately after hypertrophy training, or even on the same day, as it can blunt the muscle growth signaling cascade. If maximizing hypertrophy is the goal, consider avoiding cold exposure during that training phase.
Perform a general dynamic warm-up (whole-body movements with momentum) for 5-10 minutes before your workout. This prepares your body, improves mobility, and activates the system without the detrimental effects of static stretching before strength/power work.
For strength and power training, warm up until you feel ready to perform at 100% of your peak power and mobility. For hypertrophy, warm up until you feel ready to work, prioritizing volume over peak power in the warm-up.
Practice breathing and bracing to create intra-abdominal pressure, stabilizing your spine while lifting. Inhale and brace before the eccentric portion of a lift, and for maximal loads, hold your breath until the repetition is complete.
For multiple repetitions, especially with heavy loads, use a strategic breathing pattern like exhaling after a few reps, resetting, and then continuing. Ensure re-breathing occurs in a safe, locked-out position, not during the active lifting phase.
When training for speed and power, execute movements with high intent, attempting to move the implement as fast as possible, even with sub-maximal weights. Intention is critical for improving speed and power, regardless of the actual speed of movement.
For strength and power, follow the ‘3-5’ concept: 3-5 days/week, 3-5 exercises, 3-5 reps/set, 3-5 sets, and 3-5 minutes rest between sets. This provides a robust and effective framework for progression.
Choose compound, multi-joint movements (e.g., push, pull, lower body hinge, rotation) for strength and power training, focusing on movement patterns rather than isolated muscle groups. This ensures comprehensive development and neurological demand.
Perform strength and power exercises at the beginning of your workout when you are freshest, as they are neurologically demanding and quality-dependent. Avoid fatiguing activities like cardio or high-rep work beforehand.
Increase intensity (load) by 3-5% per week and/or volume by up to 5% per week for strength and power training. Run these progressions for 5-8 weeks, followed by a deload or back-off week.
For strength training, aim for technical failure (where form starts to break down) or within 1-2 reps in reserve, rather than absolute muscular failure. Occasionally training to absolute failure can be beneficial for beginners to understand their limits, but should be done safely with a spotter.
Implement cluster sets (taking a 5-20 second mini-break between individual repetitions within a set) to maintain high force and power output for each rep. This is effective for strength, power, and hypertrophy, especially for exercises like deadlifts.
Reduce distractions like smartphones and music selection during your workout to enhance focus and intent. This improves training quality and efficiency, especially for non-fatiguing strength and power work.
Aim for 10-20 working sets per muscle group per week for hypertrophy, with 15-20 sets being more realistic for intermediate to advanced individuals. This volume is crucial for stimulating muscle growth.
Perform most hypertrophy sets in the 8-15 repetition range, getting close to failure (1-2 reps in reserve). While 4-30 reps can induce growth, the 8-15 range is generally most effective and manageable.
Incorporate training to momentary muscular failure (inability to complete another rep with good form) on safer, often single-joint exercises or as the last exercise of a workout. This maximizes the hypertrophy stimulus without excessive injury risk.
Choose hypertrophy exercises based on personal preference, targeting specific muscles or movement patterns. Include a combination of bilateral (two limbs) and unilateral (one limb) exercises to ensure balanced development and prevent imbalances.
Utilize machines for hypertrophy training, especially for beginners or to target specific muscle groups that are hard to activate with compound free-weight movements. Machines allow for isolation without worrying about stability or injury risk.
Incorporate rotational movements (e.g., cable rotations, medicine ball throws) into your strength and power training. This is important for overall health, wellness, and longevity, balancing push and pull patterns.
Avoid under-appreciating the complexity of leg training; if using body part splits, allocate sufficient days or volume to lower body muscles, not just a single ’leg day.’ Imbalances can occur if upper body is over-prioritized.
Opt for full-body workouts 2-3 times per week for hypertrophy, as this approach is more resilient to life’s interruptions and ensures consistent stimulus across all muscle groups. This can be more practical than strict body part splits for many.
Rest between sets for 30 seconds to 3-5 minutes for hypertrophy, depending on the load and proximity to failure. Shorter rests increase metabolic stress, while longer rests allow for heavier loads; both can be effective if other variables are adjusted.
Consume carbohydrates around your training sessions (pre, mid, or post-workout) to replenish muscle glycogen and power the protein synthesis process. Carbohydrate timing is more critical than protein timing for performance and recovery.
Adjust your post-workout carbohydrate-to-protein ratio based on training type: 1:1 for strength, 2:1 for general workouts, and 3:1 or 4:1 for hard conditioning. This optimizes recovery and fuel replenishment for subsequent training.
If you hit a plateau, consider changing your hypertrophy protocol by either going heavier (lower reps, higher intensity) or lighter (higher reps, higher volume) to provide a new stimulus. Ensure other factors like sleep and nutrition are optimized.
Include exercises for the rear deltoids (e.g., reverse flyes) and neck (e.g., isometrics) for balanced shoulder health, posture, and injury prevention. Avoid neck bridges due to potential disc damage.
Do not prioritize plyometrics or Olympic weightlifting variations (snatch, clean & jerk) if your primary goal is hypertrophy. While they offer other benefits, their risk-to-benefit ratio for muscle growth is unfavorable compared to other exercises.
Combine cardiovascular training with hypertrophy by ensuring adequate total energy intake and avoiding endurance exercises with high eccentric loading (e.g., running) on the same muscle groups. Separate cardio sessions from lifting, or perform them after lifting, for best results.
If you are very unfit, prioritize improving your general physical fitness (e.g., through endurance work) before solely focusing on hypertrophy. Being fitter enhances recovery and allows for greater training volume, leading to more muscle growth in the long run.