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Slow Strength Training: A Guide To Decreasing Muscle Loss As You Age

A woman wearing pink holding a hand weight over her head
Lane Grosser, STOTT PILATES® Certified Instructor and Athletic Conditioning Specialist

Want to get into strength training but don't know how to start?

Here are some tips:

Tip #1 - Start out light

Avoid starting too heavy too soon so you don't injure yourself. Begin with 1 lb - 3 lb hand weights and go up from there.

Tip #2 - Work to fatigue

Repeat the exercise until your muscles are tired. Light weights will most likely cause a burning sensation when you are getting to fatigue. When you start using heavier weights (10 lb and up), fatigue is noticeable when you are struggling to get the last few exercises completed.

Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. Source: National Library of Medicine

Tip #3 - Incrementally increase your weights

✅ 1 lb ✅ 3 lb ✅ 5 lb ✅ 10 lb ✅ 15 lb

Tip #4 - Double up your weights to make intervals

Pair 1 lb with 3 lb to make 4 lbs and so on …

Practice this process and you'll build strength. You may even be surprised by the amount of progress you make.

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Strength training takes time and it’s what we need, especially as we age.

Click below for an article by Harvard Health on preventing sarcopenia, an age related, involuntary loss of skeletal muscle mass and strength.

Ready to get stronger? Register for the LGF Strong September 21-day challenge kicking off September 10, 2023.



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