Title: How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers
Headings: How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
You’ll feel the results before you see them. Here’s why.
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Content: While you can’t stop your body’s natural processes, you can offset some of these changes with strength training, Kolba says. “ You can always get stronger and change the trajectory of your muscle health.” Though you might not see improvement in days, you likely will in weeks. For example, one German review found measurable increases in muscle size occur in as little as six to nine weeks of consistent strength training in adults older than 60. Even adults with significant frailty—which increases risk for injury, illness, and disability—can see muscle improvements in eight to 10 weeks, according to a review by the National Strength and Conditioning Association. These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training?