Can You Build Muscle at 50 with 10 Minute Workouts?

It depends.

can you build muscle at 50

You can get a great workout very quickly using supersets to crank up the intensity of your training

Not on your age.

But you. How you go about it will make a difference.

How can you build muscle at 50 years old?

Get serious and crank it up. Stop lifting like an old guy.

Intensity matters.

You have to break your muscle tissue down and then let it heal again. Each cycle produces a little growth.

How do you do it?

  • You can go heavy and just break it down with pure overload
  • You can increase your training volume (total work) and do it
  • You can increase speed of your movements (explosive work) to recruit more muscle fibers
  • Or you can slow it down and increase Time Under Tension (TUT) by keeping your muscles continually loaded until failure

It all works… for a while.

So a great training strategy is to utilize all of these tactics over time.

  1. So maybe you start by combining heavy strength training (low reps and heavy weight) twice a week with a third sprint training session.
  2. Then after 5 or 6 weeks switch to a metabolic conditioning program using reps in the 8 to 12 range.
  3. Do two of your weekly workouts like that and use TUT (time under tension) for your third workout. TUT is where you’ll employ slow, continuous muscle contraction. So use less weight and measure time rather than reps. And you never pause during the movement. You keep your muscles loaded both during the concentric and eccentric phase of the movement. It’s tough.
  4. Stick with that for 4 to 6 weeks and then change it up again. Keep your body guessing and you will never plateau.

You do have time

“No time” is the most common excuse on the planet for not working out. It’s a BS excuse.

Now you certainly may not use your time effectively, but lack of time is not why you are not consistently training.

Check out the workout below.

Get the video here.

Can you build muscle at 50 years old?

Absolutely! Try that simple workout for 10 to 15 minutes. You’ll get results. Guaranteed.


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Click here for the Top 5 Secrets to Building Muscle After 50


What do you think?

What workout would you do if you only had 10 or 15 minutes to get it done? Comment below.

About the Author Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark works with Active Boomers wanting to squeeze back into their college jeans using his signature Spartan Method system.

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