- I am 49 and I’ve never worked out. Will I be able to get a good physique and muscle mass even if I start at this age?
You can build muscle at any age! Even your 90 year old grandma still has the ability to build muscle. Our bodies adapt to the stimulus that we provide.
If the stimulus is sitting in a chair at work all day, sitting in the car on the ride home, and then sitting on the couch in front of the tv when we get home- guess what- our body will adapt to that. The stimulus is sitting- so not much need for muscle. Leg and core muscles will begin to atrophy. Body fat will accumulate because we have more than enough calories available than our body needs to use to function.
Muscle mass naturally peaks around age 40 and then begins to decline. But you can provide the stimulus to continue building muscle after 40 and avoid this decline! In fact, the major contributor to this age related decline is inactivity, lack of exercise, and a sedentary lifestyle!
So muscle mass declines with age because we are not doing anything to stop the decline. If you can provide the stimulus (resistance training) the adaptation will occur (muscle building).
People also think that our metabolism naturally slows with age. This too can be battled by building muscle! Muscle needs calories. It actually burns more calories than fat. Keep more muscle around and have a higher metabolism. Let the muscle go and pack on the body fat.
So to answer the question, “Can I get a good physique and muscle mass at the age of 49 even if I’ve never worked out before?”
Yes! Provide the stimulus to the muscle, eat a balanced diet with adequate protein and bam! Muscle will build!