2. Look at Lifestyle. You can do a ton of justice to yourself by following a healthy diet geared towards boosting your energy levels and balancing your hormones. More specifically, a diet high in quality protein and healthy fats while low in processed carbs can work wonders.
3. Alternate dedicated phases of low rep and higher rep work. So 3 weeks of one or two exercises for more sets and low reps, followed by 3 weeks of more exercises for less sets and higher reps.
4. Weights, Sets and Reps. Building muscle involves progressively overloading your muscles with heavy weights. However, according to ExRx.net, older adults may experience joint and muscle discomfort after a heavy workout. Use a comfortable weight that allows you to do two sets of eight to 12 repetitions. As you get stronger and your exercise tolerance increases, do three sets per exercise, and gradually increase your weight. Rest about two minutes between sets.
5. Optimize Your Hormones. you need to balance anabolic growth hormones like testosterone and growth hormone against cortisol. If you can maintain a positive balance, you will see gains.
Both free and total testosterone levels tend to decline with age. This is totally normal and natural, but at the same time, it's no fun. And when you also like to look muscular and lift heavy things on occasion, it feels unnecessary and is completely suboptimal to your goals!