14 Science-Backed Moves to Combat Age-Related Muscle Loss

2. Strength Training: Building and Preserving Muscle

Strength training is one of the most effective strategies for combating age-related muscle loss. It involves exercises that target major muscle groups, using resistance to stimulate muscle growth and strength. Studies show that regular strength training can increase muscle mass, improve bone density, and enhance metabolic health in older adults. This form of exercise counteracts the natural decline in muscle mass by promoting hypertrophy, the enlargement of muscle fibers. Strength training can be adapted to suit various fitness levels, making it accessible to everyone. Beginners can start with bodyweight exercises, such as squats and push-ups, gradually progressing to resistance bands or weights. Consistency is key, with recommendations suggesting at least two sessions per week for optimal results. Proper form and technique are crucial to prevent injury and maximize benefits. By incorporating strength training into a regular fitness routine, individuals can maintain muscle strength, enhance mobility, and reduce the risk of falls and fractures.