How to build muscle, age 49 and weak!

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I walk every day and so my fitness is okish. I eat healthily and am a good BMI. But I have a desk job and can be quite sedentary in the evenings too.

I'd like to do some exercise at home to build muscle as I feel mine are wasting as I age, but have no idea where to start. I'm happy to buy some weights but I have no idea which kg I'd need or what to do with them.

Can any of you recommend any YouTubers or online exercise programmes? Or helpful resources for ageing weak beginners!

I would recommend Yoga for sure.
I started Yoga slightly older than you and can’t believe the muscles I have developed..
good luck

Yoga with Adrienne on You tube to start with .

Weights are a good idea. If u can possibly afford a session with a trainer to get a safe program it would be good. I started at 47 but definitely needed guidance!

That's interesting, I tried some of her videos recently and enjoyed them, I thought I'd have to do weights for building muscle.

Maybe I can do both yoga and weights.

Also I just realised I'm still 48 until later this year, silly me!

helpmum how many sessions with a trainer did you have to get you started?

If you want to build muscle you need to eat a lot of protein and eat above your calorie intake need.

If you eat less calories than you need and exercise on top of that, you will lose weight but risk losing lean body mass like muscle.

Obvs exercise to turn surplus calories into muscle not fat

Thanks Seasuns, I lost a lot of weight recently due to illness and think I probably have lost some muscle.

I wonder if I can find some trustworthy guides online to help me work out how much protein and calories to eat.

Try my fitness pal for targets for proteins and cals

Book a few sessions with a PT to learn how to do kettlebell swings and goblet squats.

You need to be able to do bodyweight exercises before you start heaving kettlebells and stuff. How long can you hold a plank for? I think you should start with yoga. It is not just flexibility, it is a lot of core and balance and builds up your shoulders and arms without adding bulk. I imagine you mean that you want to be strong enough to carry out daily tasks not that you want to set yourself lifting goals?

Have a go at this three minute arm workout. No weights needed, just stamina!

I am 49 and started with Yoga with Adriene about 8yrs ago. I do weights, start smaller and then go heavier, I started with a book called Strong Women and get ideas from ig accounts too. I walk a lots as well. I use MyFitnessPal too, which helps, when I first started I was surprised at what I was actually eating compared with what I thought I was eating (too small meals and too many snacks).

You can do challenging body weight exercises.
Full body press ups,
full unassisted pull ups,
squats,
jumping squats
plyobox jump ups (those need a bit of equipment)

Just getting a full body push up (or doing 20 of them in a row) can be challenging.

Squats are brilliant for core, glutes, and quads.

I like MegSquats and Achieve Fitness Boston in Instgram.

Both down to earth, and not the body conscious or "build a peach butt" sort of dross.

Thanks for the thoughts and suggestions, I'll look into them all.

In the past I've found exercise culture intimidating but I don't care so much now I'm older. My challenge now is to find the right activities that are appropriate to my current level of strength and fitness - a lot seems aimed at younger people.

I was inspired by seeing the differences a 73 year old had made to her body (starting age 70 - fitness with Joan) and thought if you can transform age 70 then I can make improvements age 48 nearly 49.

I’m a total convert to lifting very heavy weights. My body loved it and in my early 60s I am stronger and fitter than I’ve ever been. Squats are fantastic for your core and I can now do full push ups And have visible abs, triceps and biceps and can deadlift almost 90kg.

And I just love being strong. Really, there’s nothing like it! (I’ve also dropped very easily from a size 14 to a size 10).

ItalianHat you sound amazing! How did you start? Did you join a gym or have a PT?

Bodyweight exercises and then a small kettlebell 4-6lb with some YouTube instructional videos for beginners.

OP I actually go to weights classes. I find it motivating to have a class to go to. I assumed you didn't want classes from your OP so suggested a trainer. Ideally someone in real life needs to see you to check technique etc.
It's such an important age to build muscle as left to nature and our lifestyles it reduces a lot.

Thirding the recommendations for strength training and getting some help with it.

I am 53, got into it 2 or 3 years ago, with deadlifting and squats. I now do calisthenics (lots of push ups, dips, pull ups etc). Had a lot of help though (classes, training partner etc). I also run and do some online classes - les Mills - which I love but they don't build muscle especially tho very good for strength, cardio, form - and fun!

If you can get some PT or small (maybe outdoor?) classes, I would. There are lots of park bootcamps springing up and they do lots of bodyweight exercises. Or if that's not possible, I'd find one programme you like and stick to it. There is so much online it can be confusing. I also think PIlates is good for getting the form for some of the basic moves right - then you can speed up or add weights in other classes/ways.

I agree re weights. Lifting heavy weights with PT has me fitter than I’ve ever been and I used to do a lot of cardio.

Or if that's not possible, I'd find one programme you like and stick to it. There is so much online it can be confusing

I've said this before, but I really like MegSquats - on YouTube & Instagram. She has a paid-for programme, but she also has lots of tips on making your own programme, and she makes the point in a recent vid about the necessity of a thought-through programme which starts with a linear progression.

Here's her simple description of starting in the gym - I think she's great!

Love that MegSquats video! I'll definitely look at her vids and programmes.

Unfortunately a back issue I have has just flared up again so I'll need to wait for that to settle before I start anything.

Also need to decide whether to brave going to a gym during Covid.

Depending on the back issue, exercise is still recommended - but take proper medical advice.

Strong core muscles - like a corset across your middle - help with back issues, as does strengthening glute muscles, and keeping hip flexor/psoas flexible and lengenthened.

A lot of people think they should stop doing stuff when they get back pain, but immobility can be one of the worst things you can do for many back pain issues. But take advice for your specific problem.