Regardless of our age, it is really important for our health that we stay physically active. But, what is the best age to bulk up and build muscle? Starting this at a peak age could have some advantages; however children and seniors can benefit from strength training too.
Strength training vs bodybuilding
The New Mexico State University has defined strength training as a form of exercise that uses resistance to improve our muscular fitness. In the long term, this can increase strength and bone mass, preserve muscle mass and help weight loss. Not only that but strength training can also make those everyday activities easier as well as boost brain power and reduce stress.
Combined with a healthy lifestyle and sleep schedule, strength training is the foundation of bodybuilding. However, this does not mean that bodybuilding and strength training are the same thing. According to the World National Bodybuilding Federation Canada, bodybuilding is a more structured approach to strength training and requires a stricter nutrition regime and also includes the use of supplements. This method enables you to build lean mass, maintain low body fat and get an aesthetic physique.
On the other hand, strength training isn’t centered around the physique, nor does it require supplements or a particular diet. You can just go to the gym and simply lift weights to improve your overall fitness because it makes you feel good.
Should children be lifting weights?
A US Health Service recommends that children and teenagers get at least one hour of moderate-vigorous activity every day. Muscle and bone-strengthening exercises are important so it’s best to include this at least three times a week in their activity. Using free weights or machines at the gym is seen as moderate exercise; then jogging, running, HIIT or cycling is classified as vigorous exercise.
The American College of Sports Medicine (ACSM) has stated that strength training, or any form of exercise that helps strengthen muscles and bones, can help improve sports performance. This means that it can benefit children, even those who have not yet been through puberty. So, not only could it help improve sports performance, but strength training can also help to maintain a healthy weight. Now, the goal here isn’t to bulk up and build tons of muscle; instead, children should focus on getting the correct form and using light weights.
Even though it seems to be believed that weight lifting will stunt a child’s growth, it doesn’t. Advice from St Louis Children’s Hospital states that children as young as seven can start to do strength training sessions. So that the children have a balanced schedule, strength training sessions should be combined with other activities for balance and motivation. Seeking advice from a professional like a personal trainer or physical therapist would be a good idea, especially for children.
Bodybuilding and teenagers
According to the ACSM, working out and strength training during puberty may lead to muscle gain. Due to the lack of hormones, this is unlikely to happen to young children, as they need the hormones to build their mass. Fun fact – Arnold Schwarzenegger started working out when he was a teenager, as did other iconic bodybuilders.
Also Read: How does food impact strength training?
The primary male sex hormone, testosterone, peaks at around the age of 19. Now, we aren’t saying that you need to start training to be the next Jay Cutler, but adolescence is a great tie to start building muscle if that is your goal. Our testosterone levels please an important role in many things to do with our physical health, such as:
- Muscle strength and growth
- Bone health
- Sexual behavior
Researchers recommended that teenagers should use a weight that allows them to maintain a proper form throughout the entire move. Then, aim for 10-15 reps and three or more sets of each exercise. This will help to build strength, muscle and endurance.
So, what is the best age to build muscle?
Sadly, there is not a perfect age for bulking up. The advice we’ve given above shows that people of all ages and fitness levels can sign up for the gym and enjoy the benefits of doing so. Remember though, it is one thing to lift weights, but another to become a bodybuilder. Generally speaking, the best age for bodybuilding is between 20 and 30, when we’re fully grown.
Also Read: 8 bodybuilding tips for faster results
As we said earlier, our testosterone levels peak when we’re 19. Then, after the age of 30, our T levels start to gradually decline at about 1% a year. It’s estimated that around 40% of men over the age of 45 have low testosterone. Due to this decrease, there may be a change in their physical performance. It doesn’t end there sadly, as low T levels are also connected with muscle loss and an increase in fat mass.
This, therefore, means that you may find it easier to build that mass and strength in your 20s whilst your testosterone is still high. However, this is not to say that you can’t become a bodybuilder at an older age. According to Penn State, exercising to increase strength and preserve lean mess can reduce all-cause mortality rates in older adults by as much as 46%.
If you wanted to start bodybuilding in your 50s, it may be a little more effort than it would be for a guy in their 20s, but you also need to consider the other benefits. Lifting weights can reduce age-related muscle loss, decrease injury risk and help keep your joints strong. Not only that, but it may help you also maintain a healthy weight, reducing the risk of heart disease and other health concerns.
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