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Progressive strength training can reverse sacropenia (muscle mass loss) in older adults, regardless of genetic profile and age.
While it's become abundantly clear that strength training is essential in order to prevent some of the natural health and environmental risks that come with aging, there is often a common thought that it may be "too late" or someone might be "too far gone" to get the benefits.
But this recent study published in the Archives of Gerontology and Geriatrics (yes, this is what I do in my free time!) has shown that it is never too late to begin and benefit from strength training.
What this means for you: Of course, the earlier you start strength training, the better. But even if you already consider yourself part of the older population, strength training can stave off muscle loss, osteoporosis, risk of obesity and risk of cancer. Another study (not linked here) also showed that strength training slowed brain aging as well.
If you'd like to read the study you can find it HERE.
Without question, if you want to optimize your training for muscle growth being in a caloric surplus is key. But how much of a surplus is ideal?
A recent trial of healthy weight gain in athletic individuals looked at two groups, one in a 2-3% caloric surplus and one in a 9-10% caloric surplus.
The higher caloric intake group gained more weight (not surprising!) but DEXA scans showed that both groups gained the same amount of muscle mass.
What this means for you: Once you are past the beginning stages of strength training (when higher calorie levels may lead to even more muscle gain) you certainly need to eat above maintenance to increase muscle mass. However there is a limit (and a pretty tight one) to how many of those calories can be used to build muscle. If you start getting carried away with your calories you will probably experience a significant fat increase as well.
If you'd like to read the study you can find it HERE.
Are you feeling fed up?
Great. That's usually the first step towards a breakthrough.
Change is really hard. And you'll usually only make that change when you are desperate enough or feel like you have no choice.
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