{"id":7612,"date":"2026-01-06T09:42:48","date_gmt":"2026-01-06T02:42:48","guid":{"rendered":"https:\/\/www.infinitysport.asia\/news\/?p=7612"},"modified":"2026-01-06T09:42:51","modified_gmt":"2026-01-06T02:42:51","slug":"how-low-can-you-go-and-still-build-muscle-why-strength-training-matters-at-any-age","status":"publish","type":"post","link":"https:\/\/www.infinitysport.asia\/news\/how-low-can-you-go-and-still-build-muscle-why-strength-training-matters-at-any-age\/","title":{"rendered":"How low can you go (and still build muscle)? Why strength training matters at any\u00a0age"},"content":{"rendered":"\n

Getting out of a chair shouldn\u2019t be a struggle. Yet for many older adults, simple everyday movements like this become increasingly difficult as our muscles break down and weaken with age, a process called sarcopenia. The consequences build quietly: trouble climbing stairs, more hospital visits and, eventually, losing the ability to live independently.<\/p>\n\n\n\n

The encouraging news is that you do not need long workouts or heavy training to push back. Even modest amounts of strength training can meaningfully preserve muscle and maintain your ability to move with confidence.<\/p>\n\n\n\n

Building a buffer<\/h2>\n\n\n\n

Being hospitalized or immobilized for short periods of time can have profound consequences for our muscles. During these short (around five days) and sometimes longer periods of inactivity and immobilization, we lose muscle and get weaker.<\/p>\n\n\n\n

The bad news is that it\u2019s hard to get that muscle and strength back, particularly as we age. Therefore, prevention is always better than a cure. However, sometimes accidents or illnesses just can\u2019t be avoided. This is why we need to create a bit of a buffer or \u201cmuscle savings account.\u201d<\/p>\n\n\n\n

Here\u2019s an uncomfortable truth: you will lose muscle during periods of immobilization, whether from illness, surgery or injury. The loss is inevitable. What\u2019s not inevitable is whether you can afford that loss. If you\u2019re already low on muscle mass, losing even a small amount can push you over the edge from independence to dependence. The same loss that barely affects someone with a larger amount of muscle can leave someone with less muscle unable to function independently.<\/p>\n\n\n\n

This matters especially as we age, because older adults don\u2019t bounce back the way younger people do. A 20-year-old loses muscle in the hospital and regains it within weeks. A 70-year-old might never get it back. That\u2019s why building a buffer shouldn\u2019t be thought of as optional; it\u2019s essential insurance for your future independence.<\/p>\n\n\n\n

Here\u2019s how age-related muscle loss typically unfolds: it\u2019s not a gentle slope but a staircase going down step by step. You\u2019re stable for months or years, then something happens \u2014 a fall, a surgery, pneumonia \u2014 and you drop to a new, lower level. Then another incident, another drop. Each time you lose muscle, and never fully regain it.<\/p>\n\n\n\n

Maybe you\u2019ve seen this in your own family. \u201cEverything changed after that fall.\u201d \u201cDad was never the same after his knee surgery.\u201d These stories share a common thread: insufficient muscle reserves meeting an inevitable health challenge.<\/p>\n\n\n\n

The good news? This trajectory isn\u2019t set in stone. The muscle you build now determines whether future setbacks become temporary obstacles or permanent limitations.<\/p>\n\n\n\n

Maintaining strength<\/h2>\n\n\n\n

Physical activity, specifically strength training, is key to maintaining and increasing muscle mass and strength. Strength training refers to lifting weights, either dumbbells, workout machines or resistance bands.<\/p>\n\n\n\n

Remaining physically active (walking, gardening and the like) as we age is crucial for our heart and brain health, and helps prevent the development of Type 2 diabetes. However, there are some unique and specific benefits to strength training.<\/p>\n\n\n\n

Moving weights and other types of resistance training emphasizes the development of power and strength, which are crucial in daily activities like climbing stairs or lifting a heavy bag of groceries, and in reducing fall risk. Resistance training is irreplaceable in this respect.<\/p>\n\n\n\n

Despite this, only 42 per cent of Canadians over age 65 follow strength training guidelines, a gap that leaves many vulnerable to the muscle loss that can make daily activities a struggle.<\/p>\n\n\n\n

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(Photo by Kampus Production)<\/em><\/figcaption><\/figure>\n\n\n\n
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Heavy vs. lighter weights: can a little be enough?<\/h2>\n\n\n\n

Some people may be thinking, \u201cLifting heavy weights in a gym full of muscular young folks is just not for me, thanks.\u201d But what if you don\u2019t need<\/em> to lift heavy weights to maintain or even gain muscle?<\/p>\n\n\n\n

Our research and that of others consistently demonstrates that you don\u2019t have to lift heavy weights to gain muscle and strength. Heavier weights offer a slight advantage for strength gains, but lighter weights work remarkably well, enough to make a real difference in your daily life.<\/p>\n\n\n\n

A good indicator to know if a weight is heavy enough, is to see if you are fatigued after 20-25 repetitions. If you can do more then 25 repetitions you should probably go slightly heavier in weights. This weight will be different from person to person and from time to time.<\/p>\n\n\n\n

Here\u2019s encouraging news: Stuart Phillips\u2019 exercise metabolism research group at McMaster University found that one weekly session of lighter-weight strength training builds both muscle and strength.<\/p>\n\n\n\n

Yes, more sessions produce faster results, but the most important threshold isn\u2019t between adequate and excellent; it\u2019s between zero and one. A single weekly workout shifts you from declining muscle mass to actually gaining ground, building the buffer that safeguards independence as you age.<\/p>\n\n\n\n

Keep in mind that a range of 20-25 repetitions is most likely an ideal range for lighter weight strength training. Anything lower than that might not have the same beneficial effects.<\/p>\n\n\n\n

To maximize gains with lighter weights, you\u2019ll eventually want to train to voluntary failure, which means until you physically can no longer complete the exercise with appropriate form.<\/p>\n\n\n\n

But here\u2019s what beginners need to hear: don\u2019t worry about that just yet. Your first workout doesn\u2019t need to be perfect or exhausting. It just needs to happen. As you build confidence and consistency, you can push harder. And making that first workout happen can be easier than you think. A basic set of dumbbells or resistance bands means you can begin today, at home, without a gym membership or intimidating equipment.<\/p>\n\n\n\n

The bottom line is simple. One strength session per week beats zero. Lighter weights beat no weights. Starting imperfectly beats never starting at all. The muscle buffer you build now, however gradually, is insurance against the loss that comes with age and illness. Your future self, still climbing stairs and carrying groceries independently, will thank you for beginning today.<\/p>\n\n\n\n

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Tom Janssen<\/a>, PhD candidate, McMaster University<\/a><\/em> and Matthew Lees<\/a>, Postdoctoral Fellow, Department of Kinesiology, McMaster University<\/a><\/em><\/p>\n\n\n\n

This article is republished from The Conversation<\/a> under a Creative Commons license. Read the original article<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

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