Did you know we loose 3-5% muscle mass every decade starting at age 30? After a fall related fracture with people age 60 and older, there's over a 25% mortality rate within a year. That's really scary, but I'm not surprised.

Over time our muscles get weaker, our bones get frailer and the chances of falling and getting injured grow exponentially. Unless we strength train and eat protein. Many other factors come into play too, but adding weights to your workouts grows muscle mass and increases bone health. And no, lifting weights will not make you look like a bodybuilder.

Along with resistance training is the importance of how much protein you have daily. Ideally, we should have .56-1.0 gram per pound of bodyweight. If you are active, more is needed. It's a lot and most of us don't even come close to the daily requirement. Protein builds muscle. It also controls your appetite and could help with overeating. It supplies fuel and energy for your body. How you get your protein is a personal preference. Food should be the first choice, then supplements, like protein powders, but don't make a habit of having a protein shake for every lunch as they tend to contain too much sugar. Remember, the largest part of your plate should be your protein and should be eaten at every meal, especially the first meal of the day. Meat and seafood are high on the list, then nuts and legumes, eggs, green vegetables, avocados and other fruit. There are many options for plant proteins for non-meat eaters now days too.

Do you know what your body does when you add strength and weight training with all that protein? Your feel-good hormones are dancing and singing songs of joy inside you. It adds years to your life. The sooner you start, the stronger the muscles and bones. Your body is an investment and you need to start now. People in their 70's can still benefit with resistance training as it helps stability. Muscle mass will be much harder to grow the longer you wait, but keeping what you already have is better than losing it.

I suggest having an assortment of weight sizes. Not all weighted movements are created equal. It takes time to build up strength. Be consistent. Find movements that you enjoy and keep doing it. The body is meant to move, so use it.

To help start or continue your journey, join me this Sunday, January 28th at 10am EST for a full-body strength workout. Donations accepted. Follow along with me as I show you low-impact movements using our bodyweight and weights with modifications to fit every level. Register today for this virtual workout!

Movement is medicine.

Happy 2024! ✌️

Andrea