Muscle Matters More

Is it possible to regain fitness in our later years?

Perhaps become fitter than we were in midlife?

You bet! There are many that are in far better shape now than during their working years.

So what’s their secret?

We’re bombarded with an endless stream of health advice—new studies, breakthrough trends and conflicting opinions all claiming to have the answer to longevity and exuberance for life.

As we see it, there’s no magic formula, no one-size-fits-all answer. But one thing is for sure, the key to vitality has to be in taking control—making intentional choices that empower us to live life to the fullest. That’s exactly what we’re doing here at Vitality Beyond Age. We’re on a journey of discovery, exploring what works for us, what doesn’t, and how to create a lifestyle that fuels our strength, energy and independence - hopefully, for years to come!

Of course, we have to recognise that our bodies change as we get older but the evidence is, says Hans Degens, Professor of muscle physiology at Manchester Metropolitan, that by adapting the way we exercise, we can gain decades in physiological terms on sedentary people of the same age.

One area we’ve been exploring for the last couple of years is ‘resistance training’ and how it fits alongside other activities we love, like yoga, tennis, swimming and walking our dogs. As its name suggests, resistance training exercises involve repetitive pushing or pulling against the resistance of an object (which can be just your own body), as opposed to muscle-building strength-training which is more about continuously increasing the weight you lift.

Our own resistance training regime consists of attending a total-body strength-workout class at our local club, 2 - 3 times per week. It’s a fun, fast-paced, programme (with motivating music), carried out with an experienced instructor and uses a barbell with different levels of weights throughout the class - but there are other options as we’ll explore below.

The Science Behind Muscle and Aging

Alarmingly, after the age of 30, we begin to lose muscle mass at a rate of approximately 3-5% per decade, a process known as sarcopenia. This decline accelerates after 50, leading to reduced strength, slower metabolism and increased risk of falls or fractures. However, research shows that resistance training can counteract muscle loss, preserving function and vitality at any age.

1. Boosting Metabolism and Fat Loss

Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. As muscle mass declines, so does metabolism, making it easier to gain weight. Resistance training helps maintain and even increase muscle mass, keeping metabolism high and supporting healthy weight management.

2. Strengthening Bones and Preventing Osteoporosis

Resistance exercises, such as bodyweight exercises or repetitive lifting of weights place stress on bones in a healthy way, stimulating bone growth and increasing density. This is crucial for preventing osteoporosis, which affects many people as they age, especially postmenopausal women.

3. Enhancing Independence and Daily Function

Simple activities like getting up from a chair, climbing stairs or carrying groceries all require muscle strength. Without it, daily life becomes more challenging, leading to decreased independence. Resistance training helps maintain functional strength, allowing us to continue doing what we love with confidence.

4. Reducing Risk of Chronic Diseases

Studies suggest that resistance training is linked to a lower risk of chronic illnesses such as type 2 diabetes, heart disease and even cognitive decline. Regular resistance exercise improves insulin sensitivity, lowers blood pressure and supports brain health by promoting blood flow and reducing inflammation.

How Resistance Training Fits Into Our Broader Routine

We’re experimenting with different ways to integrate resistance training into what we believe is a well-rounded approach to fitness. While we enjoy our training class for its structured, full-body workout, we also incorporate other forms of movement, including yoga for holistic mind and body nourishment; tennis for cardiovascular health and coordination; swimming for low-impact endurance and strength; and walking quite challenging terrain to help build endurance, strength and coordination, boosting energy and lowering blood sugar.

Rather than seeing resistance training in isolation, we view it as part of a bigger picture—one that helps us stay strong, mobile, and full of energy as we navigate this journey.

How to Get Started with Resistance Training

If you’re new to resistance training, starting can feel intimidating. However, with a few simple steps, you can build a routine that works for you:

1. Build up Gradually - Start with simple bodyweight exercises like squats, lunges, push-ups and planks to build foundational strength before adding external resistance. Always make sure you warm-up with dynamic movements on the parts of your body you plan to exercise - and cool-down through stretching.

2. Use Resistance Bands or Light Weights and Progress Moderately – Start with light dumbbells or resistance bands, focusing on proper form and controlled movements. Light resistance training helps stimulate muscle growth without excessive strain. Increase resistance as you build strength.

3. Focus on Proper Form - Prioritise technique to prevent injury and maximise benefits. If needed, consult a trainer for guidance.

4. Maybe Join a Class - As mentioned, we attend total-body resistance classes held at our local sports club. It’s a workout that shapes and tones all major muscle groups, increases core strength, improves bone health and leaves us feeling strong and fit. It’s worth checking out what’s available in your area.

5. Train 2-3 Times a Week – Consistency is key. Two to three 30-minutes sessions per week can yield significant benefits over time.

6. Mix It Up – Try different formats like circuit training or Pilates to keep things interesting and challenge your muscles in new ways.

7. Listen to Your Body – Pay attention to how your body responds. Rest when needed and focus on recovery through stretching, hydration and proper nutrition.

There is no one-size-fits-all approach to health, wellness and longevity. Our belief is that they key is to stay curious, keep experimenting and find what works best for our bodies and lifestyle. Resistance training is proving to be a powerful tool in our journey, but it’s just one piece of the puzzle.

If you’re also navigating the overwhelming amount of health and fitness advice out there, join us at Vitality Beyond Age. Let’s explore, learn, and build a future of strength, resilience, and vitality together!