How low can you go (and still build muscle)? Why strength training matters at any age
The Conversation••health
Key Points:
- Sarcopenia, the age-related loss of muscle mass and strength, makes everyday movements difficult for older adults and can lead to loss of independence over time.
- Muscle loss during hospitalization or immobilization is inevitable, but having a "muscle buffer" built through strength training can prevent small losses from causing major declines in function.
- Strength training, including lifting lighter weights or using resistance bands, is essential for maintaining muscle mass, strength, and reducing fall risk in older adults.
- Research shows that even one session of lighter-weight strength training per week can build muscle and strength, making it accessible and effective without heavy lifting or intense workouts.
- Starting strength training gradually, focusing on consistency rather than perfection, is key to preserving independence and improving quality
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