Lifting and Longeivity

In our last blog we looked at some common myths and misconceptions. Here I will illustrate some facts you may or may not know in relation to resistance training.

After we hit 30 we tend to lose 3-5% of muscle mass per decade. This becomes a problem as we tend to get shoulder, knee and hip issues. Weight lifting will help retain muscle mass and therefore keep us moving well into later life.

Muscle mass as a function of age

A lack of muscle mass around a joint restricts range of motion and therefore functionality. We become prisoners within our own bodies. Our activities become limited and become even more sedentary.

Our bone density decreases over time after about the age of 30 and rapidly decreases for women much earlier than in men. Weaker bones fracture far easier and no one wants to crack a hip while falling over. 

Bone remodels and adapts to mechanical stress known as Wolff’s Law. Athletes and folk who strength train will have thicker and denser bones as their bodies change positively to handle the loads. This slows the relentless march of time and leads to healthier bones which will support our endeavours. 

Bone density over time

In the absence of meaningful physical exertion (@ folk who solely walk as main source of exercise) one can develop osteoporosis. If you look up some of the rehab exercises to treat this it’s rather bleak. Very basic movements. The solution as I see it is to not let yourself get here and take up exercise before it’s too late.

I always tell folk that strength training is an investment in yourself. Put in some time to learn the skills and develop disciple and you’ll feel so much better short - medium term. But on a scale of decades that investment compounds even further. 

Keeping yourself mobile, strong, healthy and present in your loved ones lives is absolutely invaluable. Often people wait for “the right time” and for someone to carve out some tranquility in their work/life schedule. This can often lead to years of inaction. Life won’t wait for you, start now. Learning how to train around a messy life is a key skill and you may as well learn how now because at some stage you’ll need it.