“I’m not getting any stronger”
The thought struck me the other day during a Shred Session that I’m not getting any stronger.
I was bench pressing at the time.
I’ve never been great at bench pressing.
Despite consistent training, my best efforts haven’t changed that much in the past 10 years.
Should this be a reason for concern? Should I be depressed and disappointed?
The short answer is ‘no’.
Let me explain why.
Sedentary adults who don’t do lift weights start losing muscle mass and strength sometime in their 30s or 40s. This process really accelerates between the ages of 65 and 80.
Beginning in your 30s, without strength training, you can expect to lose 3% to 5% of your muscle mass every decade.
By age 80, the average untrained person will have lost about 18lbs of muscle from their peak. People who exercise and train lose much less muscle, more like 6lbs-8lbs on average.
So, given that I’m 50, and I’m still lifting pretty much the same as I was when I was 40 - that’s actually a reason to celebrate!
Once you hit 30-years-of-age, your first priority in the gym is to hold what you have.
With strength training and a good diet, you will be able to maintain your muscle strength and muscle mass.
Better again, if you do the workouts on The Shred there is absolutely no reason why you can’t get stronger.
If you are getting stronger, you are increasing your muscle strength and muscle mass which is going to have huge benefits for you further down the line.
Over time, loss of muscle strength can put everyday activities out of reach—activities such as walking, cleaning, getting out of a chair, climbing stairs, even putting on your socks.
Lack of muscle mass will also hinder your ability to recover from an illness or injury.
It can also lead to dangerous falls, which may result in disability or death.
There are other specific health benefits to strength training, such as better blood sugar control and a slowing of bone loss.
A lot of people who sign up for The Shred are working towards short term goals.
With the school holidays just a few weeks away, it is totally understandable if your immediate goals are to get-in-shape for the BBQ season.
If those short term objectives get you into the gym and lifting weights - that's fine.
But always remember, your ultimate goal should be to hold what you have. At the very least, try to maintain your current strength and muscle mass, and ideally, improve it.
Even if you’re not that much stronger 10 years from now, if you are the same strength - you’re still winning.
PH
GET STRONGER ON THE SHRED FOR THE MED
The Shred is a holistic training programme which will help you live better.
Sign up and we’ll help you get leaner, fitter and stronger.
Starting on Monday 10th June, the final weigh-in is on Friday 5th July - just before you pack that suitcase.
If you struggle on your own, come and join us.
The only thing you’ve got to lose is weight.
You can register for The Shred for the Med now.
Just go to our website:
📅 4-week programme
💪 Motivational Posts
🧑🤝🧑 Weight Loss Groups
🏅 Weekly Challenges
🥕 Calorie Guidance
🏋️ 3 Weekly Live Sessions
The Shred for The Med will run for four weeks: Monday 10th June to Saturday 6th July.
It costs £44.95.
Please read the information in the email which will confirm your payment.
If you want to join a WhatsApp Weight Loss Group, you must join The Shred Facebook Group before Friday 7th June.
The WhatsApp Groups are organised before The Shred for The Med officially begins.
A series of videos and posts on Sunday 9th of June will let you know what is involved so you will be ready to go when it officially starts the next day.
