As we get older, we lose more and more muscle mass. This poses an incredible threat to our bodies, how we look, feel and function. Most of us know this, but how many of us are actually acting on it?

Guys, sarcopenia is real! (Degenerative loss of muscle mass through aging). We can lose up to 5% of muscle every decade after you reach 30, and up to 10% each decade after 50. This is worrying and it’s happening to you right now! We can’t stop it, but we can surely slow it down!

Decrease in physical activity leads to loss of muscle mass, which then leads back to a lower level of physical activity, meaning more muscle loss… will we ever learn? This means a much slower metabolism, causing weight (fat) gain, fatigue, bad eating habits and all sorts of health concerns.

So then, what should we do to save our muscles and stay fit and lean?

Resistance training. Yes, weights! And no, ladies, if you’ve read the previous article, you won’t get massive…

Research has shown that lifting loads of 60-90% of a 1RM are required to activate muscle protein synthesis (MPS – the breaking down and rebuilding of muscle as an adaptive response to exercise and nutrition). An RM is a ‘rep max’, meaning you can only lift one, clean rep, with perfect form, and will not be able to do so on the next rep. So if you’re lifting 100kg for a 1RM on a squat, then you would be lifting between 60kg and 90kg during your workout to actually activate MPS. This would usually mean lifting between 12 reps (for 60kg) and 2 reps (for 90kg). This also applies to all other resistance exercises (for building muscle).

Now, I’m not saying that you shouldn’t do anything outside this rep range during a resistance training session. Train according to your goal. If it’s to build lean muscle and save all the muscle you’ve got, this is the way to go.

Your muscles can only benefit you and your body-shape, so go forth and save them!!

 

To learn more about the right way to perform resistance exercise,

join one of our FIRE Group sessions or contact us here.