We know that as you get older, it gets harder to maintain muscle. But is it even possible to gain more muscle mass as you get older in age? Well, the short answer is yes, but it’s a little harder.

As people age, the muscle fibers that make up your muscles atrophy and some even die off. So when it comes to building up that muscle again, you can build up those atrophied muscles, but you can’t actually add more muscle fiber. That being said, your atrophied muscles can still get bigger and you can build strength.

The best way to do so? Exhaustion. When doing strength training exercises, do repetitions until you feel that you have to rest your muscles. When building muscle, you want to use a weight that you can only lift about 8 times. If you’re lifting the weight easily after 15 reps, switch to a higher weight.

When it comes to exercises, try these workouts to build up strength:

Upper Body

  • wrist curls
  • arm curls
  • side arm raises
  • elbow extensions
  • chair dips
  • seated rows with resistance band

Lower Body

  • back leg raises
  • knee curls
  • leg straightening exercises
  • toe stands

If you are new to working out, be sure to consult a health care professional before starting a new workout routine. Most gyms also have orientations, classes, or trainers that can walk you through the gym equipment and even develop fitness routines that work with your goals and match your health care provider’s recommendations.