The ultimate truth of this mankind is that we all age, and with time passing, our ability to build on muscle or to carry the same energy levels as it was in our 20s declines. With our age growing and crossing 30s, our bodies tend to produce low testosterone, slow the metabolism, and our strength declines. We all will agree that gaining muscle is no joke, and building muscle mass after 30 can become a tough nut to crack.

However, anything on this earth can be easily achieved by proper guidance, the right direction, and consistency. That’s why in this article, we are going to talk about five essential exercises that any man can perform to build muscles after the age of 30.

Why Does Building Muscle Mass After 30 Become Tough?

As we start ageing (an inevitable part of life), our body starts to secrete less of those hormones that are required for building muscle, strengthening bones, and keeping our stamina high. These hormones include testosterone, growth hormone, IGF-1, insulin & more. Such hormones play a vital role in nurturing our body, regulating a lot of functions, and building muscles.

The metabolism of our bodies also decreases with age, causing our bodies to slow down nutrient absorption. It is not just limited to this – the protein synthesis also reduces and also contributes to increased protein breakdown. These reasons cause Sarcopenia – also termed as the decrease in muscle mass, tone, and strength with age.

The good thing is that it can be corrected and this can be done by embracing the right exercise, sleeping, and having the right type of food. Well, now let’s proceed to some of the exercises that one can undertake in order to strengthen muscles beyond the age of 30.

List Of Exercises For Building Muscle Mass After 30

One can perform different workout regimes according to preferences and in order to build muscle. While there are many different approaches, this section only covers the exercises that you can perform with weights and at your home or at the gym. Those five exercises are:

Body-weight exercises

Push-ups, pull-ups, squats, burpees, and any similar form of workout set are some of the best choices of exercise anyone can undertake. These exercises ensure that your muscles are constantly working and help in developing endurance, strength and muscles. If you are able to lift your body and do a few sets of these exercises – it means that your body is in good shape and you can then gradually increase the level by placing some weights while doing these exercises.

Deadlifts

This exercise alone targets a lot of different muscle groups in our body. From our quads and hamstrings to our lower back and traps – doing deadlifts involves almost every muscle in our body, and that’s the reason why deadlift becomes a crucial exercise that you can perform for building muscle mass after 30. It is a popular compound movement, but the key is to remember that the quality of reps matters more than the weights and plates.

Barbell Back Squats

For legs, there is no exercise better than squats, as squats train your quads, hamstrings, calves, glutes, and abductors – all at once. You can perform different variations of squats like sumo, Bulgarian, goblet, and more, as per your choice and with dumbbells or barbells, but try to add the regular barbell back squats twice a week to your workout regime, as it is crucial to build the muscles of your legs, as well as the lower back.

Barbell Bench Press

Bench press is by far the most effective exercise for building chest muscles; it targets the whole part of your chest and builds strength for your overall lifts. Barbell bench press is a popular compound exercise for building chest muscles, but you can also target the specific muscles of the chest by performing bench presses with dumbbells. Dumbbell bench press with seats inclined and declined, strengthens the muscle fibres and helps in building a fuller chest.

Barbell Clean Press

The most favourite exercise amongst all the powerlifters/bodybuilders and probably the most exhausting yet effective one on the list. This targets almost all the muscle fibres of our body, which include core muscles, legs, chest, back, shoulders, and more. It is a miraculous exercise if you are looking to build endurance, stamina, and amazing core strength. Start by performing higher reps with less weight and then increase gradually to build muscle mass after 30.

Perform these exercises with proper form and a full ROM (Range of motion) for better results. Also, start these exercises with a little warmup and stretching, as it makes your muscles active and less prone to injuries.

Closing Remarks!

Understanding that our body doesn’t stop ageing and the world is beyond just building muscle mass is important. If you’re someone who is already in his 30s, then you must focus on being fit rather than just building muscle mass. Remember, being fit should be your first goal, and there are a lot of ways to achieve that. You can perform dancing, you can play any sport of your choice, or you can do yoga – it all depends on your own choice.

Although for building muscle mass after 30, you must perform body-weight exercises, deadlifts, barbell back squats, barbell bench presses, and barbell clean presses, to achieve amazing results. Furthermore, having a clean diet with proper nutrients, getting sound sleep, and managing stress levels makes your process easier and helps you gain good results.

Comment down your favourite exercise or any specific exercise that you think should be on the list. Also, make sure to check out the article on – Symptoms of low testosterone levels of TheFitInside for further info on how to identify low testosterone levels.