One day, it just hits you. You’re in your 30s and feeling great but suddenly you notice everything seems a little harder. Fast forward a couple of decades, and without intervention, that slow decline accelerates, leading to significant muscle loss by the time you hit 50. Experts from age 30 to 50, muscle mass naturally declines by 6-16%. After 50, it gets worse and around 80 that’s it. But the good news? Resistance training is your secret weapon to slow, or even reverse, this decline.
The science behind this is simple: when you lift weights you stress your muscles. This stress causes your body to repair itself and build muscle, stopping its decline. (You can help this process by eating up to 1.6 g/kg of bodyweight.) The benefits aren’t just better abs and guns, it’s about keeping your independence because if your muscles decline too far, you will no longer be able to walk unassisted.
So, what next? Incorporate resistance training into your routine at least two to three times a week. We aren’t talking Arnie Schwarzenegger levels here. Start with a set of simple exercises like squats, lunges, or push-ups as your body weight is enough to begin with and gradually increase the load. Consistency is key. Build muscle now for continued independence when you’re 70.
Healthy Hundred 