Strength training is a source of health and youth

Nowadays, strength training is recognized as a measure to prevent accelerated aging and a tool for rejuvenation.

Benefits of this type of exercise:

• Improves skin elasticity, structure, and density.
• Activates genes related to the extracellular matrix, leading to an increase in collagen-producing cells (fibroblasts).
• Stimulates proteins responsible for building and strengthening connective tissue.

Starting at age 30, the body begins to lose about 3% to 8% of muscle mass per decade. This percentage increases significantly after age 60. Muscle shortening also occurs, resulting in reduced flexibility and changes in posture as aging progresses.

The key, then, is to maintain and strengthen existing muscle mass while continuing to build new muscle.

Another crucial aspect that deteriorates is bone mineral density, which starts to decline in middle age, increasing the risk of fractures and osteoporosis.

This complex process experienced by bones is called osteopenia. While multiple factors, mainly hormonal, contribute to it, the lack of strength training also plays a significant role.

This type of training is an effective measure for preventing and treating osteopenia and osteoporosis.

By strengthening muscles, our bones are also forced to strengthen, activating calcium storage mechanisms, improving the absorption of other essential minerals, and triggering overall metabolic activation. Ultimately, this leads to the reinforcement of the entire musculoskeletal system.

Another highly important aspect is the positive impact of exercise on slowing cognitive decline and its protective effect in preventing dementia.

General advice:

The ideal approach is to follow a training plan, preferably prescribed and/or guided, that combines exercises engaging multiple joints and muscles simultaneously. For example, deadlifts or squats.

It is crucial to receive professional guidance from a sports medicine specialist to ensure that the exercise plan is carefully tailored to each individual’s needs, especially for those with a history of musculoskeletal injuries, osteoporosis, or advanced age.