Practice strength training throughout life to maintain muscle mass, which protects metabolic vitality, strengthens bones, preserves independence, and extends healthy life expectancy.

noli's read

Science strongly supports the importance of physical strength for healthy aging. A meta-analysis of observational studies published in the British Journal of Sports Medicine (Momma et al., 2022) shows that muscle strengthening is associated with a 10% to 17% lower risk of all-cause mortality. Furthermore, a cohort study from the University of California (Srikanthan & Karlamangla, 2014) confirms that muscle mass is an excellent predictor of longevity in those over 55. Regarding skeletal strength, the LIFTMOR randomized clinical trial (2018) proved that heavy resistance training significantly improves bone density in seniors. The only slight exaggeration concerns the energy burned at rest by muscle, which remains modest (about 13 calories per kilogram per day), but its role as a filter for regulating sugar remains crucial.

the sources

1. 1Wu Y, Wang W, Liu T, Zhang D 2017
2. 2Li R, Xia J, Zhang X, et al. 2018
3. 3Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR 2018