The advice to strength train twice per week doesn't mean you have got to pump a whole lot of iron and turn into a bodybuilder. Doing body weight exercises or using small dumbbells or resistance bands does an excellent job of keeping the muscles strong. But recent evidence suggests that lifting heavy loads can have long-lasting advantages. The study was published online on June 18, 2024. BMJ Open Sport and Exercise Medicineinvolved roughly 400 physically lively individuals (mean age 71) who were randomly assigned to one in every of three groups. People in the primary group spent a 12 months doing three weekly sessions of heavy machine-based weight lifting. Those within the second group did strength training with resistance bands and body weight exercises thrice per week. Others were told to proceed their normal activities. After the initial 12 months, participants selected how lively to be, and their muscle strength was measured periodically. Four years after the study began, the heavy lifters still had strong leg muscles, while people in the opposite two groups had lost leg strength. Studies show that intense strength training is helpful, even at older ages. If you wish to increase the quantity of weight you're using, do it slowly, and consider working with a private trainer for guidance.
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