Adequate protein intake is essential for muscle growth and repair. Aim for at least 1 gram of protein per pound of body weight per day.
Strength training is the most effective way to build muscle mass and maintain strength as you age.
Sleep is very important for muscle recovery and growth. Aim for 7-9 hours of sleep every night.
Drinking plenty of water helps keep the muscles hydrated and work optimally.
Stretching and mobility exercises can help improve range of motion and prevent injury.
Rest is essential for muscle recovery and growth. Take at least a day or two off from intense exercise each week.
Track your workouts and progress to help you stay motivated and make adjustments as needed.
Compound exercises, which work multiple muscle groups at once, can help maximize muscle growth.
Consider taking a supplement like protein powder, creatine or beta-alanine to support muscle growth.