Resistance Training

The cascade effect of Sarcopenia (Muscle loss):

If preventative measures are not taken, we loose 3- 5% of our muscle every decade after the age of 30. That does not mean you should wait until after that magical age to begin strength training. The earlier you start lifting, the better so that you can learn safe technique, minimize injury risk and build optimal muscle mass. Optimal muscle mass earlier in life is important since by the time you reach 80 years you will have potentially lost 30% of the muscle mass you started with (unless you strength train to maintain), and with it considerable strength! To make matters worse, we have the propensity to gain fat weight faster and utilize fat less frequently after the age of 30. Therefore after 30, you are moving more (fat) weight with less muscle. This is a loosing proposition.

Decrease in muscle mass leads to weakness. Weakness leads to difficulty completing tasks such as carrying groceries, preparing a meal or lifting a child. Weakness also makes you prone to injury. Injuries decrease your function further and the weaker you are when you are injured, the poorer prognosis you have for recovery. Injuries and weakness force stoppage or reduced efforts during functional tasks, causing increased sedentariness and more muscle loss. It’s a vicious cycle which happens slowly and covertly if you do not try to prevent it. One of the key prevention measures is, you guessed it, resistance training!

Benefits of lifting weights, besides looking great!

1-Burns more calories. Muscle burns more calories than fat so having more muscle equals more calories burned. In fact, one pound of sedentary muscle burns roughly 2 and a half times more calories than one pound of fat. But, muscle keeps you moving so you can crank up your calorie burn even higher through increased activity.

2-Keeps you functional and independent. Increased activity not only burns more calories, but it keeps you functional. With more lean mass you can compete a little harder in your athletic endeavor or master the functional game of life, such as climbing a flight of stairs while carrying a load (laundry, box of items).

3-Decreases injury risk. Lifting weights will not only make you stronger, more functional and leaner, it also increases the strength of your ligaments and bones. This helps to stabilize joints and decrease injury risk, but also builds strong, osteoporosis resistant bones which lowers your risk of fracture in your older years

Don’t be afraid:

Some folks are deterred from lifting due to fears of getting bulky. However, most of us would have to work very hard, consistently over years to gain bulk. Worrying about getting to bulky with lifting is akin to worrying about becoming a master chef simply by making a meal. You will get stronger and yes, you will add some muscle, however you will not become bulky unless that is your goal and you practice a particular type of programming with certain planned progression steps consistently over years. It is very hard to do so don’t let that deter you!

How I can help:

Whether your goal is to prevent injury, stay functional, compete in a power lifting competition, a high level rugby match or anything in between, my training as a Physical Therapist and Certified Strength and Conditioning Specialist give me the perfect skill sets to help you! Call or email to set up a program together!