As we age, it is a common misconception that muscle loss is an inevitable part of the aging process. While it is true that muscle mass tends to decline with age, the extent of this decline is largely determined by our lifestyle and fitness habits. In fact, studies have shown that regular physical activity, including resistance training, can help to mitigate the effects of age-related muscle loss and preserve muscle mass well into our later years.

One of the primary factors contributing to age-related muscle loss is a phenomenon known as sarcopenia.

Sarcopenia is a gradual decline in muscle mass and strength that typically begins around the age of 30 and accelerates after the age of 60. However, research has shown that resistance training, even in older adults, can effectively slow or even reverse this process (1).

In addition to preserving muscle mass, regular exercise can also have a number of other health benefits for older adults, including improved bone density, increased mobility and flexibility, and reduced risk of chronic disease (2). Furthermore, it has been shown that maintaining muscle mass and strength can help to reduce the risk of falls and other injuries, which are a major concern for older adults (3).

It is important to note that resistance training does not need to be overly strenuous or intense to be effective. In fact, many older adults can benefit from low-impact exercises such as resistance bands or bodyweight exercises, which can be easily adapted to individual fitness levels (4).

In conclusion, maintaining muscle mass and strength is crucial for healthy aging, and regular physical activity, including resistance training, is key to achieving this. By staying active and incorporating resistance training into our fitness routines, we can mitigate the effects of age-related muscle loss and enjoy improved health and wellness well into our later years.

References:

  1. Peterson, M. D., et al. (2016). Resistance exercise for the aging adult: clinical implications and prescription guidelines. American Journal of Medicine, 129(5), 486-493.
  2. Pahor, M., et al. (2014). Effects of a physical activity intervention on measures of physical performance: Results of the lifestyle interventions and independence for Elders Pilot (LIFE-P) study. The Journals of Gerontology: Series A, 69(11), 1375-1381.
  3. Bean, J. F., et al. (2004). Increased Velocity Exercise Specific to Task (InVEST) training: a pilot study exploring effects on leg power, balance, and mobility in community-dwelling older women. Journal of the American Geriatrics Society, 52(5), 799-804.
  4. Chodzko-Zajko, W. J., et al. (2009). Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7), 1510-1530.

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