How to Build Female Muscle Over 50. Muscle is made from protein, so in order to boost your muscle growth, you need protein. For example, how many days you work out per week. The key is to commit to making lasting lifestyle changes. Weight training frequency can refer to a few different things. You can start by trying out a new routine, like the Men's Heath MA40 program. Let’s begin with your weight training program… Step #3: Choose An Effective Weight Training Frequency. First off, if you’re asking how to build mass, I’m assuming you’re talking about adding a serious amount of muscle — above and beyond simply getting stronger and more toned.That’s a notch above the typical workout program. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance. And that’s without even touching on the fact that strength training helps with self-confidence, libido, quality of orgasms and decreased risk of heart disease and diabetes. As you age, what you eat plays a substantially higher role in not only your ability to grow muscle but in every other area of your personal health. [Note - Read our Disclaimer though]Inside this Article In order to build muscle, you’ve always needed to increase your protein level. “Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Build Muscle at any age with these Muscle Building and Strength Training Tips and feel younger and energetic again.. The prestigious Mayo Clinic also reinforces that using the 12 Rep range has been proven to build muscle. Generally speaking, 3-5 workouts per week will be ideal for building muscle. Muscle Gaining tips for Older men and women. Building muscle mass after 50 is definitely possible. Weight Training to Build Muscle and Strength is a BIG gift for any age but more so for Older People as it makes you stronger, muscular and more energetic. That’s nothing new. Here are some ways to get there fast and avoid the pitfalls. Here now is everything you need to do to build muscle as fast as realistically possible. With the right type of training, you can still build muscle and get strong well into your forties, fifties, and beyond. Building muscle after 50 is possible with effective and safe remedies like supplements and sports. Hopefully at this stage, the benefits of muscle building in females over 50 is pretty clear. You can also combine treatments to build muscle mass. Building muscle after 60 comes with challenges, especially if you're out of shape or new to exercise.