Save your muscle mass with these 6 exercises.
Muscles play a crucial role for health
Having a healthy amount of muscle mass is directly related to healthier, more independent aging, disease prevention, healthy body weight and reduced mortality from all causes. Low muscle mass is associated with poorer outcomes in many health situations, such as postoperative recovery, decreased physical activity, and decreased quality of life.
Loss of muscle mass usually occurs with age, especially if you lead a sedentary lifestyle. In fact, once you reach the age of 30, your muscle mass tends to decrease from that point on. Most of the loss of muscle mass observed with age can be avoided by engaging in physical activity, especially those that help build and maintain muscle mass and strength, such as weight training.
Another reason for losing muscle mass is a calorie deficit, especially if you don't consume enough protein to prevent this loss.
For example, if you've spent time building muscle, you've probably gained some fat as well. Since gaining muscle mass usually requires an excess of calories (eating more than you need to maintain weight), you will inevitably also gain some fat, since not all excess calories are used to build muscle mass.
If you want to reduce the body fat accumulated during the muscle building phase (often referred to as the weight gain phase), you need to reduce the number of calories at a maintenance level. This is often called the drying phase, but, in simple terms, it is a period of weight loss.
Loss of muscle mass is very likely during weight loss, whether it is a weight gain and drying cycle or for any other reason. During this period, it is very important to perform strength training. Below are the best exercises to prevent muscle loss, regardless of your goal.
Training advice
Make weight training more time-efficient by prioritizing two-way multi-joint movements through a full range of movements with about four weekly approaches per muscle group, using a maximum load range of 6 to 15 repetitions.
Deadlift
Deadlift is crucial for healthy aging, building muscle mass and increasing strength. The range of motion in this exercise is also used as much as possible in everyday life. Bending down to safely lift things is the key to preventing back injuries and good functioning.
This compound, multi-joint, multi-muscle exercise is great for preventing muscle loss because it targets many muscles at the same time, including the quadriceps, hamstrings, buttocks and back. In each variant, some of these muscles will be loaded more than others.
There are several types of deadlift that you can try. Choose the type that is most convenient for you. However, it's wise to work with multiple options to get the most out of it.
Squats
Squats are another fundamental motor range that everyone should be able to do. Doing this exercise does not mean that you necessarily need to lift heavy weights or use a barbell, but the ability to squat is the key to functional movements and is considered the main position of a person.
Squats effectively prevent the loss of muscle mass because they activate the muscles of most of the body, including the buttocks, hamstrings, calves and cortex muscles (back and abdominal muscles), including the deep stabilizing cortex muscles.
Training with weights for the lower body is necessary to prevent loss of muscle mass. And squats are the final movement of the lower body.
Bench press
Another of the main basic exercises is the bench press. In this exercise, the main focus is on the upper body.
The bench press options are mainly aimed at the pectoral muscles. But they also activate the shoulders and triceps.
Variations of the bench press
Bench press
Bench press with a narrow grip
Dumbbell press on an inclined bench
Inclined chest press
Shoulder press
Healthy, strong shoulders are vital for a functional body. The shoulders are one of the most injury-prone parts of the body due to their high mobility and lack of structural support. The shoulders are also used for many movements, controlling everything you do with your hands and hands.
For these reasons, preventing the loss of muscle mass in the shoulders is crucial for injury prevention and healthy functioning.
These muscles help move the arms forward, backward and to the sides, supporting ligaments and other structures supporting the shoulder joint, so it is important to build and maintain muscles in this area. The shoulder press is a great choice for working out the shoulders, because it can involve all the muscles of the shoulder.
Shoulder press options
Shoulder press
Dumbbell press over the head
Twisting with a press
It's a good idea to add some other shoulder exercises to your program that can target different areas of the shoulder muscles and maintain ligament strength in all planes of movement.
Lunges
Lunges and other one-way lower body movements are great for building and maintaining leg muscles, glutes, and even the core, as they help to stabilize you. Most of the actions you perform with your feet are one-sided, such as climbing stairs, walking and stepping over objects. Preventing the loss of stabilizing muscles in the lower body is vital for healthy aging.
The movements of one leg involve muscles that can suffer if you sit a lot during the day. These muscles can tense up and weaken due to inactivity, which leads to loss of muscle mass and dysfunction. Lunges help to build and maintain muscles in the quadriceps, hamstrings, buttocks and calves.
Other one-sided exercises for the lower body that are worth trying include step lifts, Bulgarian split squats, one-leg press.
Weight transfer
When carrying a load, a heavier weight is used, usually kettlebells or dumbbells, which are held in their hands or on their shoulders in different ways while walking. They are very effective for building and preserving the muscles of the biceps, triceps, forearms, shoulders, upper back, trapezoids, quadriceps, hamstrings, calves, lower back, oblique, transverse and rectus abdominal muscles.
In fact, these are functional exercises for the whole body, which provide a transfer to other aspects of functional daily life, including grip strength and shoulder stability. Carrying with a load preserves the core muscles that help you to stabilize and maintain balance, preventing injuries, back pain and falls.
Result
Although some loss of muscle mass is normal with age, there are things you can do to maintain muscle tone and strength. The key point is to participate in consistent weight training and other strength exercises.
Regardless of whether you are completely sedentary or are quite active, taking measures to prevent muscle loss is a good strategy that will benefit you in the long run. Having muscles provides a number of benefits, including everything from good posture to recovery from illnesses and surgeries.
If you want to do more to prevent muscle loss, talk to your doctor to determine what is right for you. You can also talk to a certified personal trainer who will help you set goals and make a plan.
