Are you over 40 and feel like every day movements are getting harder? Perhaps getting up off the floor is more difficult, or you look at a flight of stairs and think ‘Nope, I’m taking the escalator?’ You’re not alone, this process happens to all of us and it’s not all bad news.

As we age, our muscle mass and strength start to decline. This is a natural part of the aging process known as sarcopenia, where the number of our muscle fibres decrease as does their size. This process typically begins around the age of 30 but varies from person to person.

But don’t worry, this can be reversed – phew! Did you know that exercise is one of the most effective ways to combat sarcopenia and maintain your muscle mass and strength? It doesn’t matter what age you are, if you start some kind of regular exercise, especially weight-bearing, your body grows and adapts to the movements and weights you’re introducing. You’re causing microscopic tears in your muscle fibres, which your body will then repair and make your muscles stronger and bigger than before. It will also increase your muscular endurance, which means that you’re able to perform physical activities for longer periods without fatigue.

There is also a big bonus, strength training can also help improve coordination, balance, flexibility, reduce the risk of injury and improve your overall fitness, keeping you vital and giving you more zest for life.

What if I’ve never done it before or don’t know where to start?

If you’ve never done anything like this before, then start out slowly. Try some body weight exercises like sitting down and standing up repeatedly or doing pushups against a kitchen bench. At some point this will become too easy as you grow stronger, so you’ll need to find ways to challenge your muscles further. Join a local gym and hire a coach to keep you accountable and consistent. They are the experts and will teach you how to progress your programs safely and effectively. If you struggle with motivation, go with someone, or join a group fitness program and surround yourself with others who can help you form a new habit while having fun and adventures. Remember the goal isn’t just quantity of life, it’s quality.

Fitness Revolution in Bassendean specialises in the over 40’s in a fun and safe environment. Learn more about our personal and group training.

Founder/Director Angela Gawthorne

• • BBus (Accounting)
  • Fitness Australia – Level 2 Exercise Professional
  • Nutrition Coach: Precision Nutrition Level One Certified
  • CrossFit® Level 1 Trainer
  • Australian Weightlifting Federation – Level 1 Coach
  • Pre & Post Natal (Exercise in the Childbearing Year)