Don’t blog on health topics as much lately, I know.
If you want all the latest and greatest from the world of The Conz, I’m publishing weekly updates here:
Alright, let’s get rolling with the reason for my post today:
Keeping you alive.
Yes, this is LIFE-SAVING content.
Specifically, I want to cover two new studies that give further props to the power of strength training as we age. Study numero uno is an analysis of the link between strength, muscle, and mortality. Researchers at Indiana University assessed 4,400 adults (ages 50 and up) for their strength and muscle mass.
Testing them betwixt ’99 and ’02, they revisited the participants in 2011 to find out which of them had kicked the proverbial bucket.
Here’s what they found:
23% met (one definition) of low muscle mass.
19% were rated “low strength”.
Those in the second category were more than twice as likely to have gone on to greener pastures. And in an interesting twist, being a member of the “swolefully-challenged” low muscle group had little impact. But, souls who met BOTH criteria we’re 2.66 times more likely to meet their maker.
Now I wouldn’t take that to mean preserving lean muscle doesn’t matter.
For one, strength and muscle generally correlate. And don’t forget this is not a qualitative reading. The impact of muscle on both hormonal health and brain health (and the resulting boost to quality of life) are to be ignored at great peril.
So that’s the first one.
#2 is more about the perception of the importance of strength training.
You see, while public health guidelines include strength-promoting exercise, it’s usually in the context of avoiding frailty more so than extending life. In this study, survey results from 80K adults in England and Scotland in the 90’s were compiled. Our Brits and Scots who reported doing ANY strength training were 23% less likely to die…and 31% less likely to die of cancer.
Where does that leave us?
The rumors about the benefits of resistance training are true.
(Merely listing them could fill this email.)
But I figured I’d lay down a trail of bread crumbs for any stubborn hold outs.
Truth time: lifting weights is not the only way to do this…it could be e.g. bodyweight exercises like pushups or squats…that said, weights are my recommended method due the stabilization required (this works smaller supporting muscles) and how easy it is to create balance between muscles. Result: healthier movement patterns.
If you would like help with any of the above…
You can’t hire me to be your trainer right now.
However I have someone working alongside me now.
And he’s fantastic.
If you’re interested in doing a few sessions with a trainer to create a “Conor approved” program (or to work out long-term, as most clients do), reply to this email or send me a text at (416) 826-4844 and we can arrange a quick chat to talk about your fitness goals and see it it’s a fit.
Lift Long & Prosper,
P.S. Not satisfied with bread crumbs? Get the whole gluten-free loaf here:
Should you lift heavy weights if you’re older?