At what age is it better to start bodybuilding?

Regardless of age, being physically active and exercising is important for everyone’s health. In general, exercise is recommended for all people. Bodybuilding and muscle building are among the most popular sports that have many fans among teenagers and young people. Many people ask at what age they can start bodybuilding? In this article, we are with you about the appropriate age for bodybuilding. We suggest that if you have already heard that physical training in childhood can cause growth disorders, be sure to stay with us until the end of this article.

The effect of age on muscle building

Age is not an obstacle to building muscle mass. As long as you can challenge muscle tissue in a variety of ways, eat healthy, and allow growth hormones to function, building muscle is possible. However, you should know that once you pass the age of 30, muscles begin to atrophy. Therefore, after this age, you should find a way to prevent muscle wasting. Taking bodybuilding supplements, especially protein supplements, can be very helpful. It is also better to increase the consumption of protein-rich foods such as meat and chicken in your diet to delay muscle wasting.

The right age for bodybuilding

It is better to start bodybuilding and muscle building at a young age. Late teens and early twenties are the perfect time to start bodybuilding. Puberty and bodybuilding are closely related because muscle growth is at its fastest during this time. Between the ages of 17 and 25, due to the increase in testosterone hormone secretion in the body, muscle growth reaches its peak. However, you should be balanced in doing exercises and their intensity. It is better to increase the intensity of the exercises by one tenth each time so that the body receives a lot of stimulus for growth. After the age of 25, you can still do bodybuilding and help your muscle mass grow, but the speed of muscle building slows down. If you are interested in bodybuilding and fitness, start this sport regardless of your age.

Other influential factors in bodybuilding and muscle growth

Apart from the age we mentioned, other factors are also effective in bodybuilding and progress in it:

• Continuation of exercises and persistence in doing them
• Having a diet rich in protein
• Getting enough rest
• Drink enough water during the day
• Good physical and mental health conditions
• Prevent sports injuries
• Add cardio to your daily routine
• Using sports supplements such as whey protein supplement
• Getting help from the advice of a sports coach

If you want muscle building to take place in your body in the best way and show itself, you need to pay attention to all the mentioned things. Nutrition, proper training, adequate sleep and having an experienced trainer are very important.

Can children lift weights?

We have explained the appropriate age for bodybuilding. In general, in developed countries, children and adolescents are recommended to do at least 1 hour of moderate to vigorous exercise per day. It is also better to do muscle strengthening activities 3 to several times a week. Exercises related to bone health are also very important and should not be neglected. Weight training and bodybuilding using free weights or exercise machines are classified as moderate activities. But cycling, running, jogging and circuit training are included in the category of intense sports.

Strength training can be very beneficial for children; Even children who have not yet reached the age of puberty. In fact, strength training can improve sports performance and strengthen muscles and bones. It is completely safe for children and teenagers to lift weights and perform exercises such as squats. Strength training can help children maintain a balanced weight.

Contrary to popular belief, weight lifting does not stunt children’s growth. But especially at a young age, strength training should be done under the direct supervision of a sports coach so as not to cause problems for the child’s health.

Bodybuilding for teenagers

Exercise during puberty leads to muscle building and increased strength. Young children do not have enough hormones to build muscle. Many famous bodybuilders in the world have started bodybuilding since they were teenagers. Note one important point, that children and teenagers who are still growing should not follow adult strength training guidelines. Strength training for them should be balanced and include cardio exercises, flexibility exercises, etc.

Testosterone, the male sex hormone, reaches its peak around the age of 19. The best age for bodybuilding can be around this age. Testosterone plays a key role in muscle growth and strength as well as bone health. Therefore, adolescence is a good time for bodybuilding. But this does not mean that a teenager can have the same exercises as adults. Researchers recommend that teenagers start bodybuilding with light weights and gradually increase the weight.

Bodybuilding in middle-aged and elderly people

In many sources, the appropriate age to start bodybuilding and get the best results is between 20 and 30 years old. Testosterone levels peak at around 19 years of age and gradually decrease by 1% per year after 30 years of age. It is estimated that about 40% of men over the age of 45 have low testosterone. Low levels of this hormone are associated with decreased muscle growth and increased fat mass in the body.

However, studies show that strength training can improve muscle function even in men aged 60 to 80 years. Older people can help maintain lean muscle mass and stay fit better if they exercise. Appropriate bodybuilding exercises in the elderly lower the probability of death by 46%.

If you start bodybuilding in your 50s, getting in shape will certainly not be as easy as when you were young. However, it will help you maintain your muscles, keep your joints strong and minimize the risk of physical injuries. By exercising in middle age, you can help lose weight and reduce body fat, thereby reducing the risk of heart disease and obesity-related diseases.

final word

The right age for bodybuilding cannot be determined precisely. But in general, if bodybuilding starts in late adolescence, better results will be obtained. In some sources, 20 to 30 years old are considered the best age for bodybuilding and muscle building because during this period the level of testosterone hormone in the body increases and the growth of muscles is facilitated. After the age of 30, it is not too late to start bodybuilding; Although metabolism It takes place more slowly. In fact, the older a person gets, the more difficult it becomes to succeed in bodybuilding, but it is still possible. For this reason, even middle-aged or elderly people are advised to do bodybuilding. Bodybuilding is by no means forbidden for children, but their training should be done directly under the supervision of an expert sports coach.