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Exercise Recommendations for 40+ Year Old Dudes

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I’m 40 years old & I’m always trying to find ways to be healthy.

I was reading this 2013 study on investigating changes in muscle mass and strength with the ageing process and especially the comparison between people before and after 40th life year.

The findings were:

  1. “Ageing process leads to a decrease in muscle mass and strength” .. Duh
  2. “Loss of strength is directly connected with reduction of muscle mass” … Duh
  3. “Maximum of physical capacity is between 20thand 30th life years”… Well that’s just great hur, lol.
  4. “Between 30th to 50th life year the reported changes in muscle mass, power and strength are small” …. That’s reassuring
  5. “Pronounced changes with ageing process occur after 50th life year with more than 15% strength loss per decade”… 15%! WTF right?!
  6. “Muscle mass loss is caused by reduced numbers of muscle fibers and motor units and decline of muscle fiber size”… This one I learned from my ACE CPT course
  7. “Loss of muscle fibers reduces strength capacities, decreases muscle metabolism and increase risk of muscle damage”… Liddat cannot lose my muscle fibers lor
  8. “One major cause of strength and muscle mass loss with ageing process is the decline of anabolic hormones”… Did someone say TRT?
  9. “The decrease in physical activity with ageing process is the key factor in the development of strength and muscle mass loss”… another Duh
  10. “The decline of the muscle strength of people, who were younger than 40 years, in comparison to those, who were older than 40 years was ranged between 16.6% and 40.9%.”

So the bottom line, this my recommendation for 40-year-olds like me who wants to still retain some semblance of a good physique, well keep doing strength training so as not lose strength. Lift heavy to the best of your ability without overreaching and once you notice a decline of hormonal synthesis, seek out a doctor for testosterone replacement therapy.

The study was done by Department of Orthopedics, University Hospital Frankfurt, Germany.

Source: PubMed, Muscles Ligaments Tendons J. 2013 Oct-Dec; 3(4): 346–350.

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