Why strength training is the foundation of healthy ageing
The older we get, the more we need to exercise. Why? Because every year we lose muscle. This is called sarcopenia: the age-related loss of muscle mass, strength and function. It usually starts after 40, but if you haven't built a good muscle base by then, it can start earlier.
The reasons: natural ageing, not moving enough, poor nutrition, gut issues, no strength training and hormonal changes (falling testosterone and oestrogen).
Why is strength training so important?
It slows muscle loss, builds strength and muscle, supports bone density and lowers your risk of injury.
Training stimulates protein synthesis, lifts your metabolism and helps keep inflammation in check. Even light sessions (2–3 times a week, 30 minutes each) make a real difference.
The more quality muscle you have, the higher your resting metabolism. Skeletal muscle burns more calories at rest than fat does. Gaining 2–4 kg of muscle adds a modest but real amount to your daily energy use, which helps with weight control.
But the main thing: muscle improves how your body uses glucose and how sensitive you are to insulin. With normal insulin sensitivity, muscle takes up most of the glucose after a meal.
Moving straight after a meal helps smooth out your blood sugar curve and avoid glucose spikes.
Men's and women's muscles are different.
Men have larger fibres and more fast-twitch fibres. Women have more slow-twitch fibres, built for endurance and burning fat. Men are stronger relative to body weight, but women recover better and are more resistant to fatigue.
Until recently, most research in this area was done on men, not women. Now we know that many women do better not training on an empty stomach.
We're more sensitive to swings in blood sugar and cortisol.
Fasted training can increase muscle breakdown and cortisol and, over time, work against your metabolism and body composition. Protein before a workout steadies your energy, protects muscle, improves performance and mood, and helps with appetite and blood sugar through the day.
From a nutrition point of view, it's really important to watch how much protein you eat and how well you absorb it. Aim for 1.0–1.2 g per kg of body weight a day, spread across your meals.
Sources: meat, fish, eggs, dairy, legumes, seaweed, mushrooms, tofu, tempeh, hemp seeds, pea protein.
Not getting enough protein speeds up muscle loss, especially in older adults.
So strength training plus enough protein isn't just about a "nice body". It's an investment in your long-term health.
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a health condition, please talk to your GP.
The reasons: natural ageing, not moving enough, poor nutrition, gut issues, no strength training and hormonal changes (falling testosterone and oestrogen).
Why is strength training so important?
It slows muscle loss, builds strength and muscle, supports bone density and lowers your risk of injury.
Training stimulates protein synthesis, lifts your metabolism and helps keep inflammation in check. Even light sessions (2–3 times a week, 30 minutes each) make a real difference.
The more quality muscle you have, the higher your resting metabolism. Skeletal muscle burns more calories at rest than fat does. Gaining 2–4 kg of muscle adds a modest but real amount to your daily energy use, which helps with weight control.
But the main thing: muscle improves how your body uses glucose and how sensitive you are to insulin. With normal insulin sensitivity, muscle takes up most of the glucose after a meal.
Moving straight after a meal helps smooth out your blood sugar curve and avoid glucose spikes.
Men's and women's muscles are different.
Men have larger fibres and more fast-twitch fibres. Women have more slow-twitch fibres, built for endurance and burning fat. Men are stronger relative to body weight, but women recover better and are more resistant to fatigue.
Until recently, most research in this area was done on men, not women. Now we know that many women do better not training on an empty stomach.
We're more sensitive to swings in blood sugar and cortisol.
Fasted training can increase muscle breakdown and cortisol and, over time, work against your metabolism and body composition. Protein before a workout steadies your energy, protects muscle, improves performance and mood, and helps with appetite and blood sugar through the day.
From a nutrition point of view, it's really important to watch how much protein you eat and how well you absorb it. Aim for 1.0–1.2 g per kg of body weight a day, spread across your meals.
Sources: meat, fish, eggs, dairy, legumes, seaweed, mushrooms, tofu, tempeh, hemp seeds, pea protein.
Not getting enough protein speeds up muscle loss, especially in older adults.
So strength training plus enough protein isn't just about a "nice body". It's an investment in your long-term health.
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a health condition, please talk to your GP.
