A: Old-fashioned resistance training -- lifting heavy weights multiple times -- is the best way for men to slow and even reverse age-related muscle loss, known as sarcopenia. It can also increase your strength, protect against falls, and help you live a more independent life.
Resistance training (also known as strength training) consists of doing upper- and lower-body exercises using free weights (like dumbbells, kettlebells, or barbells), weight machines, resistance bands, or just your own body weight.
The constant challenge with resistance training is finding the Goldilocks zone between doing too little and too much. You want to stress your muscles enough to see and feel a difference, but not overdo it, where you risk injury.
Ideally, see a certified trainer before you embark on a resistance training program. It’s worth the time and investment, as he or she can create a routine unique to your needs, and more importantly, teach you proper form and speed.
Here Are Some Resistance Exercise Basics:
Type: Do one to two multi-joint exercises per major muscle group. There are six main muscle groups: chest, back, arms, shoulders, legs, and calves. So this means six to 12 exercises per workout.Keep in mind that it can take time to see increased muscle mass and feel stronger. Consistency is essential, but if you don’t notice changes after about eight weeks, you are not training hard enough and need to mix up your routine by increasing your weight or sets or the number of exercises.
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