Men’s strength training and how it changes with age
When it comes to men and the gym, the main type of exercise we think about is lifting weights. If you ask the majority of males in a gym why they lift weights, the answer will be simple… to look better and get stronger.
Does this answer change with age? The answer is, in most cases, no. Men will always want to look better and get stronger but their ability to do so will diminish with age. This means mobility and function becomes an increasing problem as age increases. So, what else changes as we age and how can we combat it?
Testosterone levels – Men’s testosterone levels naturally go down with age, but strength training has been found to keep natural levels higher. Higher levels mean you have the ability to gain more lean mass, which in turn means you burn more calories. It also means you maintain strength that allows you to continue partaking in activities you enjoy even in old age. Strength training has also been shown to maintain muscle to such an extent that 70+ year old males who had been training for 15+ years had identical muscle composition (size and strength) to that of a 20-year-old male.
Muscle mass – Our general muscle mass will decrease as we age. On average, a person loses 3-5% of their muscle per decade past the age of 30. This means you are fighting a real battle to keep it on as you get older. Doing simple exercise such as walking, or biking won’t be enough to help maintain muscle mass. Strength training needs to be incorporated in order to reduce the severity of functional and strength loss in old age.
Bone density – Another sad fact of life is that we not only lose muscle but also bone. We all know of someone, either a family member or friend, who is elderly and has broken or fractured their hip or other bones. This isn’t because they get into more accidents but because they cannot withstand as much impact from minor accidents such as falls and collisions. This is due to bone density lowering with age. Research has shown that strength training can help reduce the rate of bone loss and even build more bone. This goes hand in hand with maintaining muscle mass as both will allow you to continue activity into old age.
So, in conclusion. Men of all ages should consider getting involved in strength training not just to look better but to feel better. We all want to be able to continue activity as we get older and strength training will allow us to achieve this.
Here at Kate Campbell Fitness we have two strength classes running during the week designed to maximise muscle definition increase strength and support vitality.
Our values mean we listen to our clients needs and concentrate on helping guys reach peak condition with minimal fuss ensuring goals and results are met.
Book a FREE class