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Maximize Anti-Aging Results With Muscle Building

by Drew Spears on February 22, 2024

As we age, our bodies undergo various changes that can impact our overall health and well-being. One way to combat the effects of aging and age-related diseases is by building muscle through regular exercise. While many people focus on body composition and weight loss, being fit and active is equally, if not more, important for healthy aging.

Increased Muscle Mass and Strength

Research has shown that building muscle through strength training can help increase muscle mass and strength, which are crucial for maintaining mobility and independence as we age. A study published in the American Journal of Medicine found that older adults who participated in a strength training program experienced significant gains in muscle mass and strength, leading to improved physical function and quality of life.

Improved Metabolic Health

Building muscle can also have a positive impact on metabolic health, reducing the risk of age-related diseases such as diabetes and cardiovascular disease. A study published in the Journal of Clinical Endocrinology & Metabolism found that older adults who engaged in regular resistance training had better insulin sensitivity and glucose metabolism, which are important factors in preventing metabolic disorders.

Enhanced Cognitive Function

In addition to physical benefits, building muscle has been linked to improved cognitive function and brain health. A study published in the journal Age and Ageing found that older adults who engaged in strength training had better cognitive performance and memory compared to those who did not exercise. This suggests that staying active and building muscle can help preserve cognitive function as we age.

This sample 3 days per week plan is designed to help aging adults build and maintain muscle for overall health and well-being. Rest 2 minutes between each set and each exercise. 

Day 1: Upper Body Workout

1. Bench Press: 3 sets of 10 reps

2. Bent-Over Rows: 3 sets of 12 reps

3. Shoulder Press: 3 sets of 10 reps

4. Bicep Curls: 3 sets of 12 reps

5. Tricep Dips: 3 sets of 10 reps

Day 2: Lower Body Workout

1. Squats: 3 sets of 12 reps

2. Lunges: 3 sets of 10 reps per leg

3. Leg Press: 3 sets of 12 reps

4. Calf Raises: 3 sets of 15 reps

Day 3: Full Body Workout

1. Deadlifts: 3 sets of 10 reps

2. Pull-Ups or Lat Pulldowns: 3 sets of 10 reps

3. Leg Curls: 3 sets of 12 reps

4. Planks: 3 sets of 30 seconds

Remember to start each workout with a 5-10 minute warm-up and finish with a cool down and stretching routine. It's important to use proper form and technique to prevent injury and maximize results.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7414534/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010636/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9858649/#:~:text=The%20study%20of%20results%20suggests,CI%202.33%20to%202.94)%2C%20the

 

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