Fitness
Walking vs running: which one actually protects your heart?
Both lower cardiovascular risk. The differences show up in dose, joints and how likely you are to keep going.
6 min read16k views
Fitness
Strength training after forty: a beginner's blueprint
Muscle loss accelerates from midlife, and resistance training is the only intervention that reverses it. Here is a realistic starting plan.
SNSamuel NdlovuExercise Physiologist7 min read
On this page
You lose roughly three to eight percent of muscle mass per decade after thirty, and the rate accelerates later. Loading the muscle is the countermeasure.
Two sessions, six movements
You do not need a complicated split. Two full-body sessions a week, covering six fundamental patterns, produce most of the available benefit.
- Squat or leg press
- Hinge (deadlift or hip thrust)
- Horizontal push and pull
- Vertical push and pull
- Loaded carry
How to progress without getting hurt
Add a little weight or a rep when the last set still feels controlled. Stop two reps short of failure on most sets. Soreness is not the goal; consistency and gradual load are.
Recovery is part of the programme
Protein intake, sleep and at least one full rest day between sessions do as much for your results as the sets themselves.
- #strength
- #aging
- #beginners
Share
Comments are coming soon
We're building a moderated discussion space. Until then, replies are open on our social channels.