{"id":11000,"date":"2026-06-02T22:30:55","date_gmt":"2026-06-02T20:30:55","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=11000"},"modified":"2026-06-02T22:30:55","modified_gmt":"2026-06-02T20:30:55","slug":"developper-sa-masse-musculaire-avec-lage-comment-pratiquer-la-musculation-apres-60-an","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/fr\/developper-sa-masse-musculaire-avec-lage-comment-pratiquer-la-musculation-apres-60-an\/","title":{"rendered":"D\u00e9velopper sa masse musculaire avec l\u2019\u00e2ge : comment pratiquer la musculation apr\u00e8s 60 an"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Peut-on encore d\u00e9ve\u00adlo\u00adp\u00adper sa masse mus\u00adcu\u00adlaire en vieil\u00adlis\u00adsant ? Abso\u00adlu\u00adment. Nous mon\u00adtrons comment les hommes et les femmes de 60 et 70 ans peuvent d\u00e9ve\u00adlo\u00adp\u00adper leurs muscles gr\u00e2ce \u00e0 un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire cibl\u00e9 \u2013 et pour\u00adquoi l\u2019alimentation et la r\u00e9cup\u00ad\u00e9\u00adra\u00adtion devi\u00aden\u00adnent encore plus importan\u00adtes.<\/strong><\/p>\n<h2>Pourquoi la musculation devient plus importante que jamais avec l\u2019\u00e2ge<\/h2>\n<p style=\"text-align: justify;\">\u00c0 partir de 35 ans, le corps perd environ un pour cent de sa masse mus\u00adcu\u00adlaire chaque ann\u00e9e. Apr\u00e8s 50 ans, cette perte s\u2019acc\u00e9l\u00e8re encore davan\u00adtage : les per\u00adson\u00adnes \u00e2g\u00e9es perdent environ un \u00e0 deux pour cent de leur mus\u00adcu\u00adla\u00adture par an. Est-ce per\u00adcep\u00adti\u00adble au quo\u00adti\u00addien ? Oui, tout sim\u00adple\u00adment parce que la force diminue. Chaque mou\u00adve\u00adment devient un petit ou grand d\u00e9fi. La science appelle ce ph\u00e9\u00adnom\u00e8ne la sar\u00adco\u00adp\u00e9\u00adnie, c\u2019est-\u00e0-dire la perte mus\u00adcu\u00adlaire li\u00e9e \u00e0 l\u2019\u00e2ge.<\/p>\n<p style=\"text-align: justify;\">Les con\u00ads\u00e9\u00adquen\u00adces vont bien au-del\u00e0 de l\u2019apparence phy\u00adsi\u00adque. Des muscles plus faibles signi\u00adfi\u00adent un risque accru de chute, une r\u00e9cup\u00ad\u00e9\u00adra\u00adtion plus longue apr\u00e8s une maladie et une perte d\u2019autonomie au quo\u00adti\u00addien. La mus\u00adcu\u00adla\u00adtion chez les seniors n\u2019est donc pas une ques\u00adtion de vanit\u00e9, mais l\u2019une des mesures les plus effi\u00adcaces pour pr\u00e9\u00adser\u00adver la masse mus\u00adcu\u00adlaire, aug\u00admen\u00adter la densit\u00e9 osseuse, rester en forme et con\u00adser\u00adver son ind\u00e9\u00adpen\u00addance plus long\u00adtemps.<\/p>\n<h2>Le d\u00e9veloppement musculaire est-il encore possible avec l\u2019\u00e2ge ?<\/h2>\n<p style=\"text-align: justify;\">Le mythe selon lequel les muscles ne peuvent plus se d\u00e9ve\u00adlo\u00adp\u00adper apr\u00e8s un certain \u00e2ge reste tenace. Pour\u00adtant, le corps r\u00e9agit encore \u00e0 un ent\u00adra\u00ee\u00adne\u00adment cibl\u00e9 \u00e0 50, 60 ou m\u00eame 70 ans et plus. De nou\u00advel\u00adles fibres mus\u00adcu\u00adlai\u00adres peuvent tou\u00adjours \u00eatre cr\u00e9\u00e9es. M\u00eame des per\u00adson\u00adnes tr\u00e8s \u00e2g\u00e9es peuvent gagner sen\u00adsi\u00adblem\u00adent en force en quel\u00adques semaines gr\u00e2ce \u00e0 un ent\u00adra\u00ee\u00adne\u00adment r\u00e9gu\u00adlier.<\/p>\n<p style=\"text-align: justify;\">Ce qui change avec l\u2019\u00e2ge, ce n\u2019est pas la pos\u00adsi\u00adbi\u00adlit\u00e9 de d\u00e9ve\u00adlo\u00adp\u00adper du muscle, mais la vitesse. Les muscles plus \u00e2g\u00e9s ont besoin d\u2019un sti\u00admu\u00adlus plus important pour cro\u00eetre. Un ent\u00adra\u00ee\u00adne\u00adment avec des poids tr\u00e8s l\u00e9gers ou des r\u00e9p\u00e9\u00adti\u00adti\u00adons infi\u00adnies avec une bou\u00adteille d\u2019eau ne suffit souvent plus. Les sci\u00aden\u00adces du sport parlent ici de r\u00e9sis\u00adtance ana\u00adbo\u00adli\u00adque. Les cel\u00adlu\u00adles mus\u00adcu\u00adlai\u00adres r\u00e9a\u00adgis\u00adsent plus len\u00adte\u00adment \u00e0 l\u2019effort et aux pro\u00adt\u00e9\u00adi\u00adnes ali\u00admen\u00adtai\u00adres.<\/p>\n<p style=\"text-align: justify;\">Con\u00adcr\u00e8\u00adte\u00adment, cela signi\u00adfie que les hal\u00adt\u00e8res, les bandes de r\u00e9sis\u00adtance ou le poids du corps doivent \u00eatre uti\u00adli\u00ads\u00e9s de mani\u00e8re \u00e0 ce que les deux ou trois der\u00adni\u00e8\u00adres r\u00e9p\u00e9\u00adti\u00adti\u00adons soient r\u00e9el\u00adle\u00adment exi\u00adge\u00adan\u00adtes. Les per\u00adson\u00adnes qui com\u00admen\u00adcent la mus\u00adcu\u00adla\u00adtion \u00e0 60 ans peuvent g\u00e9n\u00e9\u00adra\u00adle\u00adment faire plus qu\u2019elles ne le pensent au d\u00e9part. Les pra\u00adti\u00adquants avanc\u00e9s dev\u00adrai\u00adent aug\u00admen\u00adter pro\u00adgres\u00adsi\u00adve\u00adment la charge afin de main\u00adte\u00adnir le sti\u00admu\u00adlus mus\u00adcu\u00adlaire.<\/p>\n<h3>\u00c0 quelle vitesse peut-on encore d\u00e9velopper du muscle \u00e0 60 ans ?<\/h3>\n<p style=\"text-align: justify;\">La pati\u00adence porte ses fruits. Les pre\u00admiers chan\u00adge\u00adments se res\u00adsen\u00adtent souvent apr\u00e8s seu\u00adle\u00adment trois \u00e0 quatre semaines. Monter les esca\u00adliers devient moins fatig\u00adant, les sacs de courses sem\u00adblent plus l\u00e9gers et se lever d\u2019un fau\u00adteuil devient plus facile. Ces pre\u00admiers progr\u00e8s pro\u00advi\u00aden\u00adnent surtout du syst\u00e8me nerveux, qui apprend \u00e0 activer davan\u00adtage de fibres mus\u00adcu\u00adlai\u00adres simul\u00adta\u00adn\u00e9\u00adment. Les muscles eux-m\u00eames ne devi\u00aden\u00adnent pas encore visi\u00adblem\u00adent plus gros \u00e0 ce stade.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Une crois\u00adsance mus\u00adcu\u00adlaire visible appa\u00adra\u00eet g\u00e9n\u00e9\u00adra\u00adle\u00adment apr\u00e8s huit \u00e0 douze semaines de mus\u00adcu\u00adla\u00adtion r\u00e9gu\u00adli\u00e8re avec charges. Les bras sem\u00adblent plus toni\u00adques, les jambes plus fermes et la posture plus droite.<\/div><\/div>\n<p style=\"text-align: justify;\">Ces \u00e9l\u00e9\u00adments d\u00e9ter\u00admi\u00adnent la vitesse r\u00e9elle de pro\u00adgres\u00adsion mus\u00adcu\u00adlaire avec l\u2019\u00e2ge :<\/p>\n<ul style=\"text-align: justify;\">\n<li>Deux \u00e0 trois s\u00e9ances de mus\u00adcu\u00adla\u00adtion par semaine<\/li>\n<li>Des repas riches en pro\u00adt\u00e9\u00adi\u00adnes<\/li>\n<li>Sept \u00e0 neuf heures de sommeil r\u00e9pa\u00adra\u00adteur<\/li>\n<li>Int\u00e9\u00adgrer des exer\u00adci\u00adces d\u2019\u00e9quilibre et de sta\u00adbi\u00adlit\u00e9 au pro\u00adgramme d\u2019entra\u00eenement<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Si l\u2019un de ces piliers manque, les progr\u00e8s ralen\u00adtis\u00adsent auto\u00adma\u00adti\u00adquement.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peut-on encore d\u00e9ve\u00adlo\u00adp\u00adper sa masse mus\u00adcu\u00adlaire en vieil\u00adlis\u00adsant ? Abso\u00adlu\u00adment. Nous mon\u00adtrons comment les hommes et les femmes de 60 et 70 ans peuvent d\u00e9ve\u00adlo\u00adp\u00adper leurs muscles gr\u00e2ce \u00e0 un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire cibl\u00e9 \u2013 et pour\u00adquoi l\u2019alimentation et la r\u00e9cup\u00ad\u00e9\u00adra\u00adtion devi\u00aden\u00adnent encore plus importan\u00adtes. Pour\u00adquoi la mus\u00adcu\u00adla\u00adtion devient plus importante que jamais avec l\u2019\u00e2ge \u00c0 [\u2026]<\/p>\n","protected":false},"author":11,"featured_media":10999,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[197],"tags":[],"class_list":["post-11000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-puissance-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>D\u00e9velopper sa masse musculaire avec l\u2019\u00e2ge : comment pratiquer la musculation apr\u00e8s 60 an<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/fr\/developper-sa-masse-musculaire-avec-lage-comment-pratiquer-la-musculation-apres-60-an\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00e9velopper sa masse musculaire avec l\u2019\u00e2ge : comment pratiquer la musculation apr\u00e8s 60 an\" \/>\n<meta property=\"og:description\" content=\"Peut-on encore d\u00e9ve\u00adlo\u00adp\u00adper sa masse mus\u00adcu\u00adlaire en vieil\u00adlis\u00adsant ? Abso\u00adlu\u00adment. Nous mon\u00adtrons comment les hommes et les femmes de 60 et 70 ans peuvent d\u00e9ve\u00adlo\u00adp\u00adper leurs muscles gr\u00e2ce \u00e0 un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire cibl\u00e9 \u2013 et pour\u00adquoi l\u2019alimentation et la r\u00e9cup\u00ad\u00e9\u00adra\u00adtion devi\u00aden\u00adnent encore plus importan\u00adtes. 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Abso\u00adlu\u00adment. Nous mon\u00adtrons comment les hommes et les femmes de 60 et 70 ans peuvent d\u00e9ve\u00adlo\u00adp\u00adper leurs muscles gr\u00e2ce \u00e0 un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire cibl\u00e9 \u2013 et pour\u00adquoi l\u2019alimentation et la r\u00e9cup\u00ad\u00e9\u00adra\u00adtion devi\u00aden\u00adnent encore plus importan\u00adtes. 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