Particularly as you age, you need to build muscle. Cardio is good, but it is not sufficient when you are older. To do whole body resistance training, you need to target multiple muscle groups in a single workout session. The goal is to build strength, improve muscular endurance, and increase overall body fitness. This type of training often involves various types of equipment such as free weights, resistance bands, machines, and body weight exercises.
BENEFITS:
- Efficiency: Since you’re working multiple muscle groups, you can achieve a balanced workout in a shorter amount of time.
- Calorie Burn: Engaging more muscles means a higher calorie burn, which can aid in weight loss or weight management.
- Strength and Endurance: Regular resistance training enhances both muscular strength and endurance.
- Functional Fitness: Many whole body exercises mimic everyday movements, improving overall functionality and reducing the risk of injury.
- Improved Balance and Coordination: Exercises often require stability and coordination, which enhances these aspects of fitness.
HOW TO:
- Compound Exercises: Compound exercises target multiple muscle groups at once. Think of things like squats, deadlifts, bench presses, and rows.
- Full Range of Motion: These exercises are done through their full range of motion to maximize muscle engagement and flexibility.
- Progressive Overload: This means you gradually increase the resistance and intensity of exercises to continually challenge your muscles.
- Recovery: Adequate rest between workouts to allow muscles to repair and grow stronger.
- Variety: Mixing up exercises and routines to prevent plateaus and maintain interest.
So what does this look like when you go to the gym?
- Squats: Targets the legs, glutes, and core.
- Deadlifts: Works the back, glutes, legs, and core.
- Push-ups: Engages the chest, shoulders, triceps, and core.
- Pull-ups: Strengthens the back, shoulders, and biceps.
- Planks: Focuses on the core and stabilizing muscles.
Whole body resistance training is a necessary part of your fitness routine as you age. It can lead to significant improvements in strength, endurance, and overall health. If you’re new to resistance training, it might be beneficial to work with a fitness professional to ensure proper form and technique. This doesn’t mean you cannot run, hike, or bike anymore. But you need to build muscle. This is also important for those who are on semaglutide and tirzepatide as well as other GLP-1 agonists, as muscle loss is a known issue with major weight loss.
If you are considering creatine supplements, know that they are MUCH more effective if you couple it with resistance training to build muscle mass, strength, and bone strength.
How Can Biohackr Health Help?
- TEST your muscle mass with our InBody Scan (which assesses your muscle, fat, and weight)
- CREATINE. We scoured to find the highest quality supplement for creatine. This is an area where other forms, or those made in countries other than Germany, are just not as good.
- NAD+. This gives mitochondrial support, and may help muscles as you age and your NAD levels decline.
- EDUCATE. Follow our blogs on creatine and muscle strengthening. New studies and information are always coming out.
