Resistance training is a powerful method to prevent muscle loss, especially as we age. Muscle loss, or sarcopenia, naturally occurs with aging, inactivity, or inadequate nutrition, but incorporating resistance exercises into your routine can combat these effects.
Resistance training involves activities that challenge muscles by working against an external force, such as lifting weights, using resistance bands, or performing bodyweight exercises like push-ups and squats.
These activities promote muscle hypertrophy, improve strength, and stimulate the production of hormones like testosterone and growth hormone, which are essential for maintaining muscle mass.
Consistency is key; aim for at least two to three resistance training sessions per week, targeting all major muscle groups, including the legs, back, chest, arms, and core.
To maximize effectiveness, combine this with proper nutrition by consuming sufficient protein to support muscle repair and growth.
Resistance training not only preserves muscle but also enhances bone density, boosts metabolism, and improves balance and overall physical function, reducing the risk of falls and fractures.
Beginners should start with lighter weights or resistance and focus on correct form to prevent injury, gradually increasing intensity as strength improves.
Including variations like circuit training or functional movements can make workouts more engaging while improving overall fitness.