The best way to make your muscles stronger is to exercise them against resistance strong enough to damage the muscle fibers. Then, when they heal, they will be stronger.
How to Build Muscle Without Injuries
When middle-aged and older people start a weight lifting program, they often become injured, usually because they try to train like young people who pick the heaviest weight they can lift 10 times in a row and do three sets of 10 lifts. They feel sore for the next few days and when the soreness goes away, they lift heavy weights again, usually two or three times a week. This type of training often injures older novice weight lifters and ends their training program.Why You Lose Muscle With Age
Muscles are made up of hundreds of thousands of individual fibers, just as a rope is made up of many strands. Each muscle fiber is innervated by a single motor nerve. With aging, you lose motor nerves, and with each loss of a nerve, you also lose the corresponding muscle fiber that it innervates. For example, the vastus medialis muscle in the front of your thigh contains about 800,000 muscle fibers when you are 20, but by age 60, it probably has only about 250,000 fibers. However, after a muscle fiber loses its primary nerve, nerves covering other fibers can move over to stimulate that fiber in addition to stimulating their own primary muscle fibers.How Muscles Become Stronger
Each muscle fiber is made of a series of blocks called sarcomeres that are lined up end to end. Each sarcomere is attached to the one next to it at a “Z line.” Muscle fibers don’t contract equally along their lengths; they contract only at each “Z line.”When a muscle is damaged, your immune system sends large amounts of the same cells (lymphocytes) and chemicals (cytokines) to the damaged tissue. These are used to kill germs when you have an infection. This causes inflammation, characterized by soreness (pain), increased blood flow to the injured fibers (redness), and increased flow of fluid into the damaged area (swelling). The immune cells release tissue growth factors to heal the damaged muscle fibers.
How to Start Resistance Training
If you aren’t already doing strength training, check with your doctor to make sure you do not have any condition that may be harmed by exercise. Then read about resistance exercises you can do at home (like the article on my site), or find a gym. For each exercise, pick the resistance that you can comfortably repeat 10 times in a row without straining or hurting your muscles. End the workout immediately if you feel pain that doesn’t go away as soon as you stop the movement.If your muscles still feel sore 48 hours after your first workout, wait until the soreness is gone before you try again. As you become stronger and the resistance feels very easy for you, try to lift 15 times in a row, then perhaps 20 times. Only when you can lift that weight at least 20 times in a row, and not feel sore the next morning, should you try to increase the resistance level.
My Recommendations
This program is designed for beginners and is intended to prevent injuries that plague older people when they first try to lift weights. It won’t build very large muscles, but it will increase your strength and provide all of the other benefits of a weight training program.Otherwise, you can continue with this safe and effective program of resistance exercise for the rest of your life.