Browsed by
Category: Uncategorized

Building Muscle After 60

Building Muscle After 60

As we age, staying physically active becomes increasingly important for overall health and wellness. However, building and maintaining muscle mass can be a challenge, especially for individuals over the age of 60. That said, it’s far from impossible. This comprehensive guide aims to provide you with valuable insights into building muscle after 60, from understanding the challenge to implementing effective strategies.

Understanding the Challenges

Hormonal Changes 

Hormones play a crucial role in muscle building. After 60, decreased levels of hormones like testosterone, growth hormone, and insulin-like growth factors can slow down muscle growth. That’s why adopting a holistic approach to muscle building, focusing not just on exercise but also on diet and lifestyle, is key.

The insulin-like growth factors (IGFs) are proteins with high sequence similarity to insulin. They form a part of the system that makes it possible for cells to communicate with their physiologic environment.

Sarcopenia (Age-Related Muscle Loss)

As we age, we naturally start to lose muscle mass in a process known as sarcopenia. This is a gradual process that can start as early as our 40s but accelerates after the age of 60. However, regular strength and resistance training can slow down this process, helping you maintain your strength, independence, and quality of life.

Sarcopenia is a type of muscle loss characterized by the degenerative loss of skeletal muscle-mass, quality, and strenght, and it is related to changes in muscle synthesis signalling pathways. Several factors inpact the rate of muscle loss, such as nutrition, exercise, and health conditions. We still do not know the exact mechanics behind sarcopenia and it is believed to the be result of multiple interacting factors, including hormonal changes, nutrition, neurodegenerative changes, and immobility.

Sarcopenia is a factor in the changing body composition common in aging populations. In general, the first areas to show any noticable change are the anterior thigh and abdominal muscles. The degree of sarcopenia is determined by both the initial amount of muscle mass and the rate of decline. Immobility is known to drastically increase the rate of decline in muscle mass, so staying physically active is important.

So, is sarcopenia and cachexia the same thing? No, cachexia is when muscle is degraded by cytokine-mediated degradation.

Strategies for Building Muscles After 60

Resistance and Strength Training 

Strength and resistance training are crucial for slowing muscle loss and building new muscle mass. Lifting weights, bodyweight exercises, and resistance bands are all great ways to challenge and strengthen your muscles. A well-designed program should target all major muscle groups and progressively increase in intensity to continuously challenge your muscles as they become stronger.

Consuming Protein-Rich Foods 

Consuming sufficient protein is another critical part of building muscle. Protein is the building block of muscle and helps repair and build new muscle tissue. Include plenty of lean protein sources in your diet such as chicken, turkey, fish, eggs, and low-fat dairy products.

Examples of vegan protein sources are lentils, beans, chick peas, green peas, chia seeds, quinoa, hemp seeds, peanut butter, and almonds.

Staying Hydrated 

Hydration plays an essential role in muscle health. Dehydration can compromise muscle mass and strength. Therefore, you should make sure you drink plenty of fluids throughout the day.

Get Enough Sleep 

Sleep is when our bodies recover and regenerate. Poor sleep or inadequate sleep can hinder muscle recovery and growth.

Consult Health Professionals

Lastly, always consult with your doctor or a qualified personal trainer before starting any exercise program. They can provide you with personalized advice, ensuring your training program is safe and effective.


Building muscle after 60 may seem like a daunting task, but with the right strategies and consistent effort, it’s definitely achievable. Embrace progressive resistance training, ensure a protein-rich diet, stay hydrated, and prioritize sleep to fuel your muscle-building journey. Remember, it’s not just about looking fit—it’s about staying healthier, stronger, and independent as you age.






Scrapbooking is a way of preserving and presenting memorabilia, such as photographs, tickets, sketches, notes and coins in scrapbooks, although some types of scrapbooking forgo the traditional book and does instead preserve and present the memorabilia in boxes, on cards, as big collages, or similar.

The pages of a scrapbook are typically decorated and contain a mix of different items, such as pretty journal entries, tickets from a show or trip, photographs, coins glued to the page, etcetera.

Crops – the social side of scrapbooking

Crops are scrapbooking events where scrapbookers meet to work on their respective scrapbooks in a social environment. It is similar to a sewing circle or quilting bee, but for scrapbooking.

A crop is a great place to share scrapbooking ideas, learn new techniques, try out products and just generally learn from other scrapbookers in a congenial environment.

Crops are usually small scale events that take place in the home of one of the participants, but large scale crops also exist – sometimes arranged or sponsored by companies that sell scrapbook materials. The largest crops are multi-day events in the United States with hundreds of attendees.

The album

A wide range of albums can be used as scrapbooks, and albums intended specifically for this purpose are available from several manufacturers. Some albums are permanently bound, while others make it easy to insert pages.

Novices who are entering the world of scrapbooking typically chose albums of the A4 format (297 mm x 210 mm), of U.S. letter-size (11 inches x 8.5 inches) or go for the 30 cm x 30 cm square style.


Here are a few examples of supplies that can come in handy when making a scrapbook.

  • Clear page protectors that will protect each finished page in the scrapbook
  • Corner mounts for photographs
  • Various background papers, e.g. cardstock paper and printed pattern paper
  • Adhesive dots, photo tape, acid-free glue and similar adhesive products
  • Die-cut templates
  • Rubber stamps
  • Craft punches
  • Stencils

A wide range of embellishments can be used to decorate the pages of the scrapbook, such as rub-ons, stickers, lace, sequins, ribbons, beads, etc.


Long-lasting scrapbooks

If you want to limit the detrimental impacts of aging, it is important to select supplies of high archival quality for your scrapbook, such as paper that is acid-free and lignin-free. Pigment-based fade-resilient inks are popular, especially the ones that are also waterproof.

The buffered paper will protect photos from acids leaching from the various memorabilia.

Since oil from the hands can cause damage over time, some serious scrapbookers wear cotton gloves when working with their scrapbooks.

Marielen Wadley Christensen

The art of scrapbooking have roots that go back to at least the 1400s, when so-called Commonplace Books were created in Europe. Since then, the popularity of scrapbooking has waxed and vaned, and a multitude of different styles have developed.

Marielen Wadley Christensen is largely credited with kick-starting a revival for scrapbooking in the United States in the 1980s. At the start of the decade, she was invited to showcase her 50+ photo albums at the World Conference on Records in Salt Lake City. This was 3-ring binders filled with creatively designed pages for her family´s photographs. After the conference, Marielen and her husband authored and published the how-to booklet “Keeping Memories Alive” and opened a scrapbook supply store in Utah.

Playing boules

Playing boules

Boules is a group of similar games where the objective is to throw or roll heavy balles as close as possible to a small target ball. The heavy balls are called boules and while the target ball is named jack.

Boules-type games are usually played on a rectangular court consisting of flattened earth, gravel or crushed stone.

Boules-type games can broadly be divided into two groups:

  • Games where the balls are rolled. Bocce is one example of a game belonging to this group.
  • Games where the balls are thrown. Bocco volo and pétanque are examples of games in this group.

Bocce – one of the most popular versions of boules

One example of a very popular boules-type game is bocce, which is an Italian boules game with ancient roots. It is rather similiar to the French game pétanque and the British bowls. Italian immigrants have spread the game to several parts of Europe, and also to other regions around the world, including Australian and the Americas.

Object of the game bocce

The object of the game is for your team to get as many of its four balls as possible closer to the target ball than the opposing teams four balls.

Scoring points

Only the team whose ball is closest to the target ball can score any points. This team gets 1 point for each of their balls that is close to the target ball than the closets ball of the opposing team.

Decide in advance how many points a team needs to accumulate to be crowned winner of the session. The standards vary by region; in som places a session only lasts until a team has reached 7 points. In other regions, it is as much as 13 points.

The court

Bocce is traditionally played on soil courts, but playing on asphalt became common in the 20th century.

Casual bocce games can take place on almost any reasonably flat area, as long as it is big enough. Just make sure you aggree beforehand on how large the court is, and the exact start and end of the special area in which the small ball must be at the start of the game.

The balls

Traditionally, the balls were made from wood. Today, metal balls and plastic balls are also available in the trade.

The balls are spherical and have no inbuilt bias.

Each team has four balls to bowl (throw).

The small ball (the target ball) is called boccino or pallino in Italian, depending on which Italian dialect you speak.

How many players?

A game can be conducted either between just two players, or between two teams. Each team can have up to four members.

Am I allowed to throw the ball using underarm action?



Playing a game of bocce

One of the teams is randomly chosen to throw the boccino.

The boccino must be thrown from one end of the court into a special zone that is 5 meters in lenght and ends 2.5 meters from the far end of the court. If the team fails twice, the other team is allowed to place the boccino whereever they want within the special zone.

The team that first attempted to place the boccino bowls first.

Once the first bowl has taken place, it is time for the other team to bowl.

From then on, the position of the balls in the court in relation to the boccino determines which team bowls next. It is always the team that does not have the ball closest to the boccino that makes the next bowl.

When one team has bowled all their four balls, the other side bowls their remaining balls.


It is permissable to throw your ball in a way that knocks away either the target ball or another ball. This can be used as a tactic to obtain a more favorable position for the team.