Building strength and muscle mass is a goal that many have (and these two attributes will typically go hand-in-hand), whether the person wants to be healthier, look better, help improve athletic performance, etc. These people all have similar goals of improving as much as they can. With new information about the importance of muscle mass and strength for overall health, starting your strength and muscle gain journey as soon as possible is of high importance. But where to begin? How do you navigate the process? There are so many resources on muscle gain and strength building, and it is easy to get lost in the noise. This blog will lay out tips to help you along this journey and give you a framework to draw a plan.
Exercise can be performed at any age, and there is no exception as you grow older. In fact, older adults arguably need more exercise than their younger counterparts due to the advancing loss of muscle mass. Muscle mass decreases approximately 3–8% per decade after the age of 30, and declines even faster after the age of 60. With muscle mass loss, older adults are at increased risk of falls, injury and functional dependence. Exercise however, can improve and maintain muscle strength which can enhance overall quality of life. If you’re wondering how much exercise you should commit to, read on as we review recommendations made by the American Family Physician research team for exercise prescription for older adults 65+ years of age.
Training for overhead athletes oftentimes includes performing repetitive overhead activities in order to improve power and strength in their dominant extremity. However, this repetition can lead to overuse injuries, including rotator cuff injuries, labrum tears and ulnar collateral ligament (UCL) tears.
So, how do you become a good overhead athlete while minimizing the risk for overuse injury? Below are tips to improve performance, up your game and avoid injury!
Is age really just a number? Can you still get stronger even as you get older? There are common misconceptions surrounding senior populations and exercise or strength training. Let’s debunk some of these misunderstandings.
As mentioned in Stronger than Yesterday: Progressing a Pull-Up, our modern society spends much of the day sitting. This behavior can effectively change the natural posture of the body, leading to weaker and tighter muscles. Adding simple strength training moves into your exercise routine can be a wonderful way to reinforce good posture and reduce chronic pain or injury.
Whether it be a desk, a car or a couch, the average American has plenty of opportunity to sit throughout the day.
Improved daily function is one of the main benefits of exercise. Becoming stronger by participating is strength training is an example of the body working to reach a higher level of ability. Strength goes beyond the gym, seeping into everyday life. Becoming stronger also helps you to become more capable to do the things you love to do!