Maintaining and even increasing muscle mass after 40 is crucial for metabolic health, bone density, and independence as you age. TSG Fitness integrates targeted strength protocols to support longevity, helping you build functional muscle that sustains you well into later life.
Longevity and Strength Training
Strength training counteracts age-related muscle loss (sarcopenia), improves insulin sensitivity, enhances cardiovascular health, and promotes healthy bone density. Consistent resistance work becomes a cornerstone of healthy aging.
Squats for Health
Squats engage the quadriceps, hamstrings, glutes, and core—major muscle groups that support mobility and metabolic rate. Performing goblet or bodyweight squats improves joint health and functional strength, translating to better daily performance.
How to Start Strength Training
- Assessment: Begin with a functional movement screen to evaluate mobility and stability.
- Programming: Start with basic compound movements using light weights.
- Progression: Gradually increase load, volume, or complexity as strength and confidence grow.
Key Exercises After 50
- Dumbbell Single-Arm Row: Strengthens back muscles and improves posture.
- Farmer’s Carry: Builds grip strength, core stability, and overall conditioning.
- Goblet Squat: Front-loaded squat variation ideal for improving squat mechanics.
- Trap Bar Deadlift: Safer hip-hinge pattern for posterior chain strength.
- Dumbbell Thruster: Full-body power movement combining squat and press.
- Plank: Core stabilization is essential for injury prevention.
- Push-Up: Upper-body pressing strength with multiple variations.
Will Doing Squats Help Me Live Longer?
Yes. Squats stimulate large muscle masses, boosting anabolic hormone release, improving glucose metabolism, and supporting cardiovascular health—all factors linked to increased lifespan.
Incorporate Strength Training into Your Life Successfully and Sustainably
- Schedule 2–3 weekly sessions focusing on major movement patterns.
- Prioritize recovery with adequate sleep and nutrition.
- Adjust volume and intensity based on recovery and life stressors.
- Engage with expert coaches at TSG Fitness for ongoing guidance and periodization.
The Benefits of Strength Exercise
- Preservation of lean muscle mass
- Increased resting metabolic rate
- Enhanced bone mineral density
- Improved balance and reduced fall risk
- Better insulin sensitivity and metabolic health
- Elevated mood and cognitive function
Type of Strength Exercise
- Compound Movements: Squat, deadlift, bench press, row—multi-joint lifts for maximal stimulus.
- Isolation Movements: Curls, extensions, lateral raises—for targeted muscle development and joint health.
Intensity of Weight
Use a weight that allows 8–12 repetitions with moderate difficulty for hypertrophy, and 4–6 reps at higher loads for strength. Beginners may start with 12–15 reps to master technique.
Time Spent Training
Aim for 45–60 minutes per session, including warm-up and cool-down.
Frequency of Sessions
Perform strength workouts 2–3 times per week, allowing 48–72 hours of recovery between sessions for similar muscle groups.
Strength for Longevity
Consistent resistance training extends healthy years by preserving functional capacity, reducing disease risk, and supporting independence.
Dumbbell Single-Arm Row
Targets lats and upper back; improves unilateral strength and balance.
Farmer’s Carry
Improves grip strength, core activation, and shoulder stability. Carry heavy dumbbells for 30–60 seconds per set.
Goblet Squat
Hold a dumbbell or kettlebell at chest height; squat to parallel or below to engage quads and glutes safely.
Trap Bar Deadlift
Use a hex bar to maintain an upright torso and reduce spinal stress while deadlifting.
Dumbbell Thruster
Combine a front squat with overhead press to develop full-body power and metabolic conditioning.
Plank
Hold a rigid plank on forearms or hands for 30–90 seconds to build core stability.
Push-Up
Perform push-ups with various hand positions or incline/decline modifications to suit ability and target chest and triceps.
TSG Fitness empowers those over 40 to harness the longevity benefits of strength training through personalized coaching, functional assessments, and expertly designed programs—ensuring you build and maintain muscle mass that supports a vibrant, active life.
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