Strength training exercises should not be ignored by anyone, and especially after 40. The human body loses 3-5% of its muscle mass each decade starting at age 40, unless resistance training is performed. Strength training exercises performed two times per week, help people maintain their bone density, while building lean muscle mass which increases their metabolism. The practice of strength training helps people reduce their heart disease risk by 17%, while improving their insulin sensitivity during middle age. Begin with light weights to develop your strength.
The development of sarcopenia leads to a 50% increase in mortality risk for older adults, when they do not perform strength training exercises. Strength training through weightlifting or bodyweight exercises like squats, help people maintain their muscle mass while improving their balance and daily activities. Research indicates that middle-aged weightlifters achieve faster strength gains than those who focus on cardio exercises, while protecting their joints from pain. Train all major muscle groups to achieve optimal results.
