Hi Friend,
You’ve heard the phrase, “In this world, nothing is certain except death and taxes.” I’d like to add a third: sarcopenia — the age-related, involuntary loss of skeletal muscle mass and strength.
That’s right — as we age, we are most definitely going to lose muscle mass. It’s inevitable.
As a human hitting 40 next year, this is always in the back of my mind. My training has changed drastically over the past two decades. The more I learned about anatomy, the effects of a sedentary life, structured strength training, and my own body, a whole new world opened up. I started to see movement differently — and the effects of not moving in the people around me: the repeated everyday routines that, over time, cause pain, injury, and surgery.
Working with older humans, I see fear around certain daily tasks, and a lack of confidence in physical capability. Clients have rearranged whole kitchens to keep everything at eye level because they can’t reach the top shelf, or don’t trust themselves to hold a heavy glass jar of pasta sauce overhead. A family member has elevated the veggie garden into pots for easy reach, made contraptions to avoid bending to put shoes on, and modified all his shoes to slip on.
Strength and mobility are required for daily tasks. Tight shoulders won’t reach a back bra strap. Losing single-leg stability won’t let you stand up to put underwear or shorts on.
Strength training not only reverses many of the ongoing effects of ageing — it lets you live with confidence through the decades, and keep doing the things that bring you joy.
Benefits of strength training at any age:
- Develop strong bones
- Manage your weight
- Manage and prevent chronic conditions
- Boost mood and mental wellbeing
- Improve sleep
- Improve coordination and cognitive function
Starting early is great — regular strength sessions in your 20s and 30s set you up for a great quality of life as you age.
Benefits of strength training as you get older:
- Reduced chance of falling (or knowing how to recover if you’re knocked off balance)
- Increased balance and coordination
- Confidence to tackle the world outside your own home
- Maintained mobility, which keeps a high level of independence
- Reduced injury risk
- Greater endurance and reduced fatigue
Strength training can be done so many ways — bodyweight, kettlebells, dumbbells, resistance bands, barbells. The main objective is to load and use all muscle groups regularly. I’d always advise checking in with your GP before taking on any new routine, and if you’re a beginner, investing in a coach is invaluable to get you started safely and for longevity.
Are you ready to tackle your remaining decades confidently? If you’d like some help, let’s connect.
Until next week, Stay Sassy, Nikki