How resistance training can help you as you age
Updated: Jan 27
As we get older it can feel more and more difficult to stop the pounds piling on, and whilst lifestyle changes that tend to happen as we age have a definite role to play, there are also physiological factors happening here. It's a well known fact that we lose muscle as we age, and unfortunately this is part (but definitely not all) of the physiology behind age related weight gain. So what can we do about it?
How preventing muscle loss can help prevent age related weight gain:
- Muscle is denser and more metabolically active than fat, therefore burning slightly more calories at rest.
- It stores glycogen (carbohydrates storage form), helping to keep blood sugar levels more stable. and could contribute to helping prevent insulin resistance.
- Muscle weighs more than fat - a heavier body requires more kcals, therefore allowing more food to be consumed just to maintain weight.
What exercise can I do to prevent muscle loss as I age?
Resistance training is the most effective way to stop muscle loss, and depending on intensity and diet will help to build it instead. Using bodyweight, bands and weights we can work to progressively stress the muscles, breaking down and rebuilding stronger, bigger muscles. The key here is progressive - you need to continously overload the muscle in order for it to grow, which is why unfortunately just walking into the gym and pushing some weights around with no plan doesn't usually work.
Work to complete 2-3 resistance workouts a week
Have a plan so you can work towards lifting heavier as you get stronger (progressive overload)
Squats, deadlifts, hip thrusts and lunges should make up the base of your workout and all the sexy stuff can supplement
If you want help with getting to grips with any of this please feel free to drop me an email. Tash