Don’t be afraid to overdo it—especially for women. Hormonal imbalances make it virtually impossible to build significant muscle without steroids. However, you can achieve definition, tone, and improved posture.
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Recovery is just as important as the workout itself. Muscles grow during rest. Get 7-8 hours of sleep and alternate your workouts: for example, Monday for legs, Wednesday for back and arms, and Friday for the whole body.
Monday monitor your heart rate and how you feel. If you feel exhausted rather than tired after a workout, reduce the intensity. Health is more important than breaking records.
Regular strength training reduces systemic inflammation, one of the main factors in aging. It also improves mood by producing endorphins and serotonin.
It’s never too late to start. People over 60 successfully master strength training and feel 10-15 years younger. The key is consistency, patience, and respect for your body.