The Fitness Routine You NEED

If strength training was a pill everyone would take it…

On average, adults who do not engage in regular exercise may experience a significant decline in muscle mass with age. Research suggests that without exercise, both males and females can lose approximately 3-8% of their muscle mass per decade after the age of 30. This can result in a substantial decrease in muscle mass and frailty. For instance, a sedentary individual may experience a loss of up to 30% or more of their muscle mass by the age of 80, depending on genetics, lifestyle, and overall health. Regular exercise, particularly STRENGTH TRAINING, can mitigate this decline and help individuals maintain a higher percentage of muscle mass as they age.

Resistance training helps to stimulate muscle growth and prevent muscle loss over time. When we engage in activities that challenge our muscles, such as lifting weights or performing bodyweight exercises, it triggers a process called muscle protein synthesis, where new proteins are produced to repair and strengthen muscle tissue.

Strength exercises help to counteract the effects of sarcopenia, the age-related decline in muscle mass and function. By incorporating resistance training into a routine, you can maintain muscle mass, improve muscle strength, and enhance overall physical function. Additionally, exercise can help to increase bone density, improve balance and coordination, and reduce the risk of falls and fractures, which becomes increasingly important as we age.

Aim for at least two to three strength training sessions per week, focusing on all major muscle groups. Incorporating a variety of exercises and progressively increasing the intensity of your workouts will help to keep your muscles challenged and promote continued growth and adaptation. If you haven’t started on a fitness routine you NEED to. In the long run it will be worth everything you put into it. You can’t put a price on longevity, independence, and joy of life.