Whether you want to get buff or help keep your bones healthy, building muscle has many advantages. Building muscle, or strength training, can help reduce age-related muscle and bone loss, reduce risk of injury and strengthen muscles and tissue. Plus, it also burns lots of extra calories, even after your workout is finished.
The best way to build muscle is by lifting weights, using either free weights or weight machines. You should start off slowly with a weight heavy enough to provide some resistance, but not too heavy that you risk injuring yourself. You can choose to workout your entire body once or twice a week, or different muscle groups on different days. For instance, you could do arms, back, shoulders and chest on Monday, and abs, butt, and legs on Wednesday, etc.
You don’t have to spend hours doing this muscle-building workout. Instead, your workout should only last 20-45 minutes, depending on whether it is full body or targeted muscle groups. Once you choose an appropriate weight, you want to do between 8 to 12 reps of each set of exercise. Doing at least 2 sets for each muscle group is ideal. As you build more muscle, you can increase the amount of weight you use and the number of sets.