Unlocking the Secret to Healthy Aging: The Importance of Gaining Muscle

As we grow older, our physical and cognitive abilities tend to deteriorate. However, scientific evidence suggests that engaging in strength exercise can be the best antidote to this process.

Regular strength training can help protect bones, reduce fat accumulation, lower the risk of diabetes, and improve cardiac function. Therefore, it is essential to overcome any fears one might have around lifting weights, consume sufficient protein, and take steps to mitigate the effects of a sedentary lifestyle.

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If you want to gain muscle through strength training, one of the most effective keys is mechanical tension. Mechanical tension is the force generated by the muscle fibres during exercise. The closer you get to muscle failure, the more mechanical tension you generate. Each exercise during your workout should be challenging enough to induce mechanical tension, but it is crucial to find the optimal stress point without going overboard to avoid injury or overtraining. If you are new to strength training, it is best to seek the assistance of a personal trainer to help plan and map out safe and effective workouts for you.

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To advance in strength training, one must apply the principle of progressive overload. It involves increasing the load, volume, frequency, or any other alteration that modifies the training routine from the norm. Changes should be gradual and introduced within a plan. The "2 in 2" rule is a popular method of increasing the volume of sets of an exercise. If you can complete two more repetitions than the target in the last set of an exercise in two consecutive training sessions, you should increase the volume of all the sets of that exercise in the future.

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Workout volume and frequency are two other crucial elements that determine muscle mass gain. Research shows that you can gain muscle mass regardless of how many times you train. However, the volume of reps within an individual session determines how much muscle mass you gain. The American College of Sports Medicine recommends strength training two to three times per week, with a well-planned workout lasting between 30 to 40 minutes. Planning, appropriate progressions, exercise selection, and rest are essential to the training plan.

Strength training is crucial for healthy ageing. Sarcopenia, the progressive loss of muscle mass and strength, occurs naturally as we age. It can lead to several health issues such as bone problems, metabolic dysfunctions, and diabetes. Adults lose 3 to 8 per cent of their muscle mass with each decade after the age of 30. Strength training is essential for improving bone mass, which helps stave off fragility and osteoporosis. Increasing muscle mass helps burn natural fat and stimulate lean muscle. The higher our resting metabolism, the more calories we burn at rest. Studies have shown that an increase in muscle mass can help combat insulin resistance, reducing the risk of type 2 diabetes.