For some people, it gets harder to hear in crowded places; for others, reading a menu in dim light gets trickier. But not everyone knows to expect a loss of muscle mass. Starting around age 30, people lose 3-5% of their lean muscle per decade.
For most people, this decline isn’t noticeable until around age 60, when it might start to make daily activities more difficult. One of the most effective ways to combat muscle loss is to build and protect the muscle you already have through strength training. Not only will that help you avoid frailty and falls, but it can also keep you moving with ease through your daily activities.
When people ask Charlie Grundas, a certified personal trainer and owner of We, The Collective Fitness in Chicago, why it’s important to strength train after 50, he has an easy reply: “Do you ever want there to be a time where you can’t get off the toilet?” he says. Plus, the muscle you build may offer some insulating protection if you do stumble, says Will Hewitt, certified personal trainer and director of training at Flight House Fitness in Charlestown, Mass. Strength training can help at any age, whether you want to keep improving in your athletic pursuits, be able to pick up grandchildren, or simply bring your groceries inside in one trip, Grundas says.
It’s OK to start with just a few exercises and just a few sets and repetitions: anywhere from one to three sets of six to 15 repetitions is beneficial, according to the American College of Sports Medicine. What’s most important is that you do it—ideally at least twice a week. It’s always a good idea to get the green light from your doctor before starting any new exercise routine.
You might also consider working with a fitness professional, like a certified personal trainer or certified strength and conditioning specialist, if you’re new to strength training at this stage of life or if you’ve had any injuries or surgery. A professional can help you modify movements and swap out equipment that might feel better for your particular circumstances, Hewitt says. They can also help encourage you to try activities you might think you “shouldn’t” do in your 50s and beyond.
A squat is the movement required to stand up from sitting down, which is something you’ll want to be able to do your whole life long, Grundas says. This particular variation works your quads, hamstrings, glutes, and core, and it’s approachable for people of all fitness levels, Hewitt says. Holding a weight at your chest can help you keep your chest up, and keeping a wide stance can help you squat more deeply, according to the National Academy of Sports Medicine.
Extract — continue reading at the source.
