On average, adults who don’t do strength training on a regular basis can lose 4 to 6 pounds of muscle per decade.
Over time, loss of muscle strength can put everyday activities out of reach—activities such as walking, cleaning, shopping, and even dressing. They hinder your ability to cope with and recover from an illness or injury. Loss of muscle mass can also lead to dangerous falls, which may result in disability or even death. There are other specific health benefits to strength and power training, such as better blood sugar control and a slowing of bone loss.
Strength training can help you build muscle, make you strong, increase your endurance and make everyday activities easier. Most adults should do strength training exercises at least two days a week, according to the federal activity guidelines. Beginners should start with exercise bands or light hand weights. If you’re more experienced, weight machines are a good option.
For more weight training tips, check out
Strength and Power Training for Older Adults
a Special Health Report from Harvard Medical School.
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