Building muscle isn't just for powerlifters and body builders. These experts explain how some resistance training, even just at home, can impact how we experience ageing.
In the pursuit of fitness, we might turn to some great activewear, a pool membership or a daily walk — all good and important stuff.
"When you think about muscle, you typically think about guys grunting in the weight room or being jacked and with a skinny tank top and a tan. But skeletal muscle is so much more than that," says Dr Lyon, the author of Forever Strong: A New Science-Based Strategy for Aging Well. "Eventually we can get to a point where we lose our independence and need support from a carer or potentially to enter aged care. It increases our risk of falls and fractures. And these are major public health issues for our ageing population," Dr Scott says.But, though there's a decline in what our muscles are capable of as we age, there's plenty we can still do to maintain a healthy, strong body.
And if you're using weights, he recommends starting by lifting about 40 per cent of the maximum weight you can lift for each exercise. Then as you improve, you can gradually increase it to about 80 per cent.Ella Mason, a gym coach and owner of Pony Club Gym in Melbourne's north, says people are often held back from exercise because they think that unless they're doing three or more sessions a week, there's no point.
"Our bodies are literally made to move. And I think having the confidence and support to do that is really the only issue."X
Resistance Training Weight Training Life Matters Weight Lifting Muscle Mass Muscle Building Body Building Gabrielle Lyon Forever Strong David Scott Exercise Routine Healthy Ageing
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