As people hit their 40’s, they might start to feel that loss in muscle mass and strength. Studies show that muscle growth is maximized in your 20s, and after that, the body’s muscles don’t respond as well to those reps. The cumulative effects of this slow, steady structural decline can be profound in terms of the impact on health and wellbeing with aging.
The UK physical activity guidelines recommend adults 19-64 years to Get Active! Work up to at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Moreover, they suggest incorporating muscle-strengthening exercises, such as weight lifting, for all major muscle groups at least twice a week. These recommendations are designed, in part, to help reverse the natural loss of muscle strength and mass that many people start to feel as they age.
Professor Leigh Breen emphasizes that “Your muscles become less responsive to exercise with age.” However, this biological reality poses unique challenges for older adults. They do not tend to fare as well or get the same outcomes as their younger peers. Breen reminds us that anyone can do extraordinary things, even the elderly. They only need to hit the right targets with small adjustments, such as working out more times a week or adding an extra set.
Additionally, training for many years fortifies individuals against muscle loss. Breen notes, “People who’ve trained for years are better protected, but even late starters can dramatically reduce their disease risk in a short time.” It’s never too late to become more physically active. Even novice runners see huge improvements in health!