It is essential to build up our muscles on a regular basis, during your lifetime, as this is absolutely vital to your long term fitness goals. As you get older, you will lose muscle and strength, if you are inactive. Loss of muscle and strength, is called sarcopenia.

This term also refers to the decreased quality of muscle tissue, often seen in older adults. Strength exercises can partly restore muscles and strength and can often achieve this very quickly.

In one study, nursing home residents, 80 years and older, progressed from using walkers, to using canes, after doing simple muscle building exercises, for just 10 weeks.

Strength exercises, like weight lifting, or push ups, build your muscles and may make you more independent, by giving you more strength, to do things on your own.

Strength exercises also increase your metabolism, which helps to keep your weight and blood sugar in check. Even very small changes in muscle size, can make a big difference in strength, especially in people who have already lost a lot of muscle. An increase in muscle, that’s not even visible to the eye, can be all it takes, to improve your ability, to do things like get up from a chair, to or climb stairs.

Your muscles are active, even when you are sleeping. Their cells are still doing the routine activities they need to do, to stay alive. This work is called metabolism, and it uses up calories. That can help keep your weight in check, even when you are asleep!

How Muscles Work

What makes your muscles look bigger, when you flex them, like when you “make a muscle” with your biceps, for example?

Muscle cells contain long strands of protein, all lying next to each other. Your brain signals your nerves to stimulate the muscles, when you direct them to move. A chemical reaction follows, in your muscles, causing the long strands of protein to slide toward and over each other, thus shortening the length of your muscle cells. When you “make a muscle” and you see your muscle bunch up and bulge, you are actually watching it shorten, as the protein strands slide over each other.

When you do challenging muscle building exercises on a regular basis, the bundles of protein strands inside your muscle cells, grow bigger.

Increasing strength and endurance, makes it easier to climb stairs and carry groceries and perform other day to day tasks. Improving your body balance helps to prevent falls. Being more flexible, may speed up recovery from injuries. If you make exercise a regular part of your daily life, it will have a positive impact on your quality of life, in your later years.

A really important thing to remember, when doing strength exercises, is that you need to take the weight, to the full range of motion. This means if you’re working the biceps, you need the arm to be straight, without stressing the joint and then bring the arm through a full range. So, you must go through the full range of motion and not stress the joints, in order to properly work the muscles.

You should exercise a particular muscle again, by the third day. So, if you vary your exercises and exercise say, the upper body, for half an hour on one day and the lower body another day, you should work out your training plan to come back to these muscles by the third day. If you exercise your biceps on Monday, then you should exercise them again, at least by Thursday.

Powerful tips for muscle building safely:

Do strength exercises, for all your major muscle groups, at least twice a week, but not for the same muscle group, on any 2 days in a row.

Gradually increase the amount of weight you use, as this is the most important part of any strength exercise.

Start with a low amount of weight, or even no external weight and then increase it gradually.

When you are ready to progress, first increase the number of times you do the exercise, then start increasing the weight.

Do exercises, 8 to 15 times, then rest a minute and then repeat the exercise 8 to 15 more times.

Don’t rush through the exercises. Take 3 seconds to lift and 3 seconds to lower the weights. Never jerk weights into position.  If you can’t lift a weight more than 8 times, it’s too heavy and if you can lift it more than 15 times, it’s too light.

Don’t hold your breath, while straining.

These exercises may make you sore at first, but they should never cause pain.  Stretch after doing strength exercises.

In summary, you are never too old, or too out of shape, to begin a simple muscle building fitness program. You owe this to yourself, your family and to serve as a positive role model, for others. In our generally sedentary lifestyles, nowadays, it is vital that we take action now.

Get up from reading this article and go for a walk. Walk around the block. Talk to your friends, about starting a fitness plan. Take small steps at first, but this will result in big payoffs, as you get older.

What are you waiting for?  You can do it!

There are some excellent home gyms available now, that work all muscle groups of the body and the convenience of having this equipment in the home, makes it all the easie, to train and maintain your body.

You absolutely need The Muscle Bible! Real world muscle authorities reveal their premium techniques to add muscle to your body by the pounds. Every secret is caught  on tape. If you are a muscle building rookie or a newbie and are really, very serious about building muscle and looking good, then this is for you. This is a golden ticket to the only real proven shortcut, from people who have done it already. For more on this excellent program, click here.

Clinton Robson is a South African fitness fanatic and is a qualified Personal Trainer and Exercise Specialist. Clint has been working out since 1996 and has been working in the Fitness Industry since 2001. He has a proven track record, with many success stories. He has worked in several countries around the world and has also run the gyms on 5 and 6 star cruise ships. Clint prides himself with working with many different types of people, even those with illnesses, obesity, hypertension, renal failure, as well as fit people, right up to elite athletes.  He writes articles on many fitness topics, such as training, bodybuilding, working out, fat loss, nutrition, supplements and more. Visit his blog at Fitness And Fatness, by clicking here, or by copying this link: