How many steps should you take in a day?

How many steps does a typical person take per day? According to studies, the average American adult only gets about halfway to a daily step goal of 10,000. Those who wear an activity monitor or pedometer, on the other hand, may take more steps than those who do not.

However, in this case, being above average pays off in this case. If your average daily step count is around 5,000, you are unlikely to get the recommended amount of exercise to reduce health risks. Furthermore, you may find yourself sitting and inactive for long periods of the day, increasing your health risks.

Average number of steps in Australia

The 10,000-step concept was developed in Japan in the run-up to the 1964 Tokyo Olympics. However, no real research was conducted to support the target; instead, it was a marketing strategy to sell pedometers.

Since then, many physical activity guidelines around the world, including those in Australia, have recommended at least 30 minutes of moderate-intensity exercise per day. 30 minutes of activity equals about 3,000 to 4,000 dedicated steps at a moderate pace.

In Australia, the average adult took about 7,400 steps per day. So, an extra 3,000 to 4,000 steps per day from dedicated walking will get you to the 10,000-step mark.

How to monitor your steps

You don't have to calculate the number of steps in a mile or guess how many steps you take each day anymore. You can do it with a pedometer, activity tracker, smartphone, or fitness app.

The companies that make these products receive continuous data on total daily steps from their users. However, this data may be skewed because people who wear pedometers or activity monitors are frequently motivated to take more steps per day and meet goals. It's also possible that they won't wear the pedometer or carry the phone with them all day.

How many steps is considered active?

Your personal step goal may vary depending on your health, age, and objectives.

Many studies have found that even participants who walk less than 10,000 steps per day have better health outcomes.

According to one study, people who walked more than 5,000 steps per day had a much lower risk of heart disease and stroke than those who walked less than 5,000 steps per day. Each 1,000-step increase per day reduced the risk of dying from any cause prematurely by 6%.

According to some studies, walking 4,400 steps per day is enough to improve longevity when compared to those who walk fewer steps. Increasing this number yields additional benefits, but these benefits diminish after about 7,500 steps.

If you want to lose weight or lower your risk of metabolic syndrome, you should consider increasing your daily step average. In a 2017 study, researchers discovered that those who walked an average of 15,000 steps per day had a lower risk of metabolic syndrome and were more likely to lose weight.

Children and teenagers may benefit from taking more steps as well. According to current research, the ideal daily step count for children and adolescents aged 5 to 19 is around 12,000 steps.

However, 10,000 steps per day may be too much for older adults or those with chronic health conditions, and a lower step goal may be more appropriate.

Wrapping Up

The number of steps you take each day can indicate whether or not you are getting enough physical activity to reduce health risks and improve your fitness. You can track your steps in a variety of ways, including wearing a pedometer, fitness tracker, activity monitor, or using a pedometer app on your smartphone (assuming you carry it with you most of the day).

Don't settle for mediocrity. Increase your steps to reduce inactivity and exercise for 30 minutes per day.


What is the Overtraining Syndrome?

Overtraining the body without taking time to rest can have a physical and mental impact on athletes and exercisers, leading to a condition known as overtraining syndrome. Excessive training can result in long-term decreases in athletic performance, which can take weeks or months to recover from.

Overtraining's psychological effects can also result in unfavorable mood changes. Some research has linked overtraining syndrome to increased anxiety and depression symptoms. Learn how to recognize the signs of overtraining and what you can do to cut back to avoid injury or burnout.

Overtraining Syndrome: Definition and Signs

Overtraining syndrome occurs when you exercise too much or too hard without giving your body enough time to rest. It's common among elite athletes who push themselves beyond their bodies ability to recover, especially when preparing for a competition or sporting event.

There are several signs to look for that may indicate you are overtraining. The following are some of the most common symptoms of overtraining syndrome:

  • Appetite suppression or weight loss
  • Feelings of depression, anxiety, moodiness, or irritability
  • Injuries or headaches
  • Insomnia
  • Heart rhythm or heart rate irregularity
  • Sense of being washed out, tired, or drained
  • Reduced competitiveness
  • Reduced immunity
  • Mild muscle or joint pain
  • Reduced intensity, or performance during training
  • Concentration issues

Tips to Prevent Overtraining

Because everyone responds differently to different training routines, predicting whether you're at risk for overtraining can be difficult. However, it is critical for anyone to vary their training throughout the year and schedule adequate rest time. It is advised that you objectively measure your training routine and make adjustments along the way to avoid injury.

While there are numerous methods for objectively detecting overtraining, psychological signs and symptoms associated with changes in your mental state are frequently an indicator. If you believe you are training too hard, try the following strategies to avoid overtraining syndrome.

1. Monitor your mood.

After a few days of intense overtraining, decreased positive feelings for sports and increased negative feelings such as depression, anger, fatigue, and irritability are common. When you notice these feelings, take some time to rest or reduce the intensity.

2. Keep a training log.

A training log that includes a note about how you feel each day can assist you in noticing downward trends and diminished enthusiasm. It's critical to pay attention to your body's signals and rest when you're feeling especially tired.

3. Check your heart rate.

Another option is to monitor your heart rate over time. Make a note of your heart rate at rest and at various exercise intensities while training. If your heart rate rises at rest or at a given intensity, you may be suffering from overtraining syndrome, especially if any of the symptoms listed above appear.

4. Do a heart rate test.

The orthostatic heart rate test can also be used to assess your recovery. Rest for 10 minutes, then record your heart rate for a minute, stand up, and record your beats per minute at different intervals (15 seconds, 90 seconds, and 120 seconds).

Athletes who are well-rested will have a consistent heart rate between measurements, whereas athletes on the verge of overtraining will have a significant increase (10 beats per minute or more) at the 120-second measurement.

Wrapping Up

Now that you understand the signs and symptoms of overtraining syndrome, the first step toward returning to your regular training regimen is rest, hydration, and proper nutrition. Returning to peak performance may take some time, so try to be patient with yourself during the recovery process. Consult your doctor if your symptoms persist or if you are having difficulty striking a healthy balance between training and rest.

Always remember to listen to your body when participating in any physical activity. Recognize when you are working too hard and allow yourself to rest. Working one-on-one with a sports medicine doctor, physical therapist, or personal trainer after you've recovered can help you reach your fitness goals.


Benefits of Weightlifting for the Heart

Exercising can help your heart, improve your balance, strengthen your bones and muscles, and help you lose or maintain weight. According to research, strength training can provide all of these benefits and more.

Strength training, also known as weight training or resistance training, is a type of physical activity that aims to improve muscular strength and fitness by working on a specific muscle or muscle group against external resistance, such as free weights, weight machines, or your own body weight.

What does weightlifting do to your heart?

1. Improve blood circulation

Good circulation is essential for good health because it ensures that your body receives the oxygen and nutrients it requires. You can design your workouts to improve your circulation, whether you target your upper or lower body.

2. Minimises risk of heart attack or stroke

One of the most significant advantages of weight lifting is that it reduces the risk of life-threatening heart attacks and strokes. Weight training may reduce the risk of a heart attack or stroke. You get these benefits if you lift weights on a regular basis, even if you don't do aerobic exercise like hiking or running.

Strength training increases lean muscle mass, giving your cardiovascular system more places to send the blood it is pumping. This reduces the pressure on your arteries, which lowers your risk of heart problems. Consistent strength training will keep your heart healthy for years to come.

3. Better sleep quality

Weight lifting helps to improve your cardiovascular system, which leads to better sleep. Weight lifting studies show that regular strength workouts can improve sleep. When your sleep quality improves, your overall quality of life improves because you're better rested and better equipped to handle day-to-day tasks. Better sleep will reduce your chances of illness, reduce stress, and help you perform better at work and school.

4. Reduce belly fat

Visceral fat, also known as belly fat, is found around internal organs such as the heart. Consistent weight lifting will result in less belly fat and more lean muscle mass. Reduced belly fat lowers your risk of cardiovascular disease and death.

How to Add Strength Training to Your Routine

There are numerous options for adding strength or resistance training to your routine. Squatting on a chair at home, as well as pushups, planks, and other movements that require you to use your own body weight as resistance can be extremely beneficial. The greater the intensity, volume, and variety of your application to your body, the greater the response.

Adding free weights or using a weight machine at the gym, or changing the tempo at which you perform the exercises, will help mix things up and create the adaptations your body requires to build strength. If you have any health concerns, consult your doctor about the best type of strength training for your needs and abilities. You can also consult with a fitness professional to create a strength training program that is both safe and effective for you.


Does Stretching Help Build Muscle Mass?

Stretching is usually an afterthought in most guys' training programs. That was a mistake. It turns out that ignoring this part of your routine may result in significant gains because intermittent and post-set stretching can increase blood flow to a muscle and keep the fibres under tension for longer.

Stretching lengthens muscles and expands the range of motion of the body. Furthermore, scientific evidence suggests that stretching promotes muscle growth. According to a study published in the Journal of Applied Physiology, intense stretching after working a muscle group can increase its mass by 318% in 28 days.

But first, a word about muscle growth: Muscle grows in two ways: by increasing the size of muscle fibres or by adding more muscle fibres. For the purposes of this article, we'll concentrate on the second method. There are two ways to cause hypertrophy (muscle growth): the fiber can split and become larger as a result, or your body can release a special type of cell called satellite cells, which form to create new muscle fibers. To elicit a reaction, your body must be subjected to extreme stretches, such as those described here.

Types of Stretching

There are two kinds of stretching: dynamic stretching and static stretching. Dynamic stretches make use of movement. High kicks and trunk twists are two examples. These can improve your mobility in exercises and should be done as a warmup or between sets, but they won't help you build muscle. Static stretches, on the other hand, are motionless. You are locked in place once you have properly positioned yourself. When your tendons and muscles are at their most pliable, perform these stretches. They should be done after weight training, not before.

How to Perform Stretching Correctly

  1. Hold the maximally stretched position for 60 to 90 seconds.
  2. Stretch a body part only after it has been trained.
  3. Such stretches will improve mobility and may even promote growth.
  4. Stretch one or two times per body part per workout.

Tips to Maximise Stretching

  • Don't put your joints in an unnatural position, but stretch the targeted muscle as much as possible.
  • This must be painful in order to be effective.
  • Increase your tolerance by gradually increasing the length of the stretch until you can perform it for 60 to 90 seconds.
  • Try massaging the affected area after each stretch.

Wrapping Up

Stretching relieves muscular tension, which can inhibit muscle growth after exercise. It also improves your muscles' mechanical efficiency, which means you'll need less energy to exert yourself and can thus perform more repetitions in your strength-training routine with the same amount of energy. Finally, stretching increases blood flow to your muscles, increasing the delivery of essential nutrients and decreasing the buildup of lactic acid, which causes muscle soreness and fatigue. The tips above should help you maximise the benefits of stretching for muscle gains.


Does Working Out Help Relieve Stress?

We all have to deal with stress in some way. Many people prefer to walk away their worries, while others prefer to wrap themselves in bubble wrap, and still others cope by screaming into a pillow.

However, there is another way to beat the blues: try this stress-relieving workout. So, the next time you feel your anger rising, count slowly to ten before attempting these moves. You'll be as light as air before you know it, and your muscles will begin to swole as well.

Exercises That Relieve Stress

1. Dumbbell lunge

Stand tall with dumbbells at your sides, palms facing you. Lunge forward with your right leg as far as you can, bending your trailing knee almost to the floor. Push your upper body back to the starting position with the heel of your right foot. Repeat with the other leg. Do for 1 minute, then repeat 3 times on each leg.

2. Goblet squat using single kettlebell

Stand with your feet wider than shoulder width apart and a kettlebell in each hand at your chest. Return to a squat while keeping the kettlebell high on your chest, then drive back up and repeat. Do for 45 seconds, then rest for 15 seconds before repeating 4 times.

3. Ball slams

Take hold of a weighted slam ball. Place your feet slightly wider than hip distance apart. Raise the ball above your head and slam it to the floor while keeping your core engaged. As you pick up the ball, keep your chest up and your buttocks down. Do for 45 seconds, then rest for 15 seconds before repeating 4 times.

Why does working out help to relieve stress and anxiety?

Exercise is one of the most effective methods for dealing with and dealing with stress and anxiety. Exercise causes your brain to release endorphins, which act as natural pain relievers. Exercise on a regular basis, whether every day or three times a week, encourages your brain to release endorphins, which can help improve your mood.

Working out assists your body in lowering stress hormones such as cortisol. To summarize, exercise helps you feel calm and in control of your life by releasing endorphins and decreasing stress hormones. The exercises listed below will help you manage your stress and anxiety.


Common Shoulder Workout Mistakes to Watch Out For

Because of the heavyweight reputation, many lifters believe that they should train this smaller muscle group with the same volume and intensity as leg day. This is a huge blunder.

Even if you've done weight training before, you might not realize that your shoulder joints and muscles are not only smaller, but also much more delicate than other commonly-trained body parts, so we can't put the shoulders through the same rigors as other muscle groups.

Mistake #1: Poor Form When Performing Lateral Raises

Because the delts have three heads—anterior, lateral, and posterior—a variety of lateral raises are very effective for building both massive and proportionate shoulders. Lateral raises, on the other hand, are one of the most “abused” exercises in gyms, simply because trainees perform them incorrectly.

Guys frequently use excessive weight to achieve full range of motion, or they swing dumbbells up instead of using strict muscular power. Some guys will even turn their hands away from the floor rather than keeping them facing the ground, which fails to properly “isolate” the targeted head. In short, ensure that your form on all laterals is strict, complete, and precise.

Mistake #2: Disregarding Overhead Press

Focusing on compound exercises is one of the best methods any bodybuilder can use to build incredibly developed muscles all over. One of these exercises is the barbell military press.

You're limiting your shoulder development if you don't do barbell military presses. Is it a simple exercise in which you simply fling your arms? No. However, it is an exercise that will develop your shoulders beyond the majority of isolation exercises, and it is also a functional exercise.

Mistake #3: Not Using Appropriate Equipment

One of the reasons most top bodybuilders today have much more impressive shoulder development than in previous eras is the incredible variety of new equipment we are so fortunate to have at our disposal. While barbells and dumbbells remain the foundation of any intelligent mass-building program, the delts respond well to the various angles and planes of motion provided by machines and cables.

Too many people become accustomed to repeating the same basic exercises, even when they are no longer progressing. If you want to break through plateaus and continue to grow, make use of everything your gym has to offer in terms of shoulder training.

Mistake #4: Ignoring the Rear Deltoids

This is a very common mistake. Because the rear deltoids aren't a showy muscle, they're frequently overlooked. However, if you intend to compete in bodybuilding or simply want to look good from the back, training the rear deltoids is critical. This muscle can really set your physique apart from those who choose to ignore it.

Bent over dumbbell raises, upright rowing, and lateral raises on an incline bench are all good rear delt exercises to start with if you want to build a strong pair of rear delts.

Mistake #5: Not Warming Up

Although working the rotator cuff muscles will not directly improve the appearance of your shoulders, it is critical for your overall mobility and muscle health! If you don't warm up your shoulders with various internal/external rotation movements, you risk developing severe shoulder joint pain (or worse)—and nothing stifles your progress toward massive delts like serious joint pain. Spend some time working those rotators, and your shoulders will be pain-free and ready for battle.

Tips to Maximise Shoulder Training

  • Work on your rear delts.
  • Raise a barbell above your head.
  • Use a full, yet safe, range of motion to perfect your form.
  • Shoulders should not be trained immediately after the chest.
  • Don’t train with weight that is too heavy for you.
  • Keep shoulder volume low so they can recover properly.
  • To remove momentum from lifts, sit down and slow down.
  • Use strict form and avoid cheating, even if it's just to extend a set past failure.
  • Perform a variety of shoulder exercises.


Dumbbells vs. Kettlebells: Which is better for strength training?

Dumbbells have long been a staple in gyms due to their versatility. The kettlebell, an iron-cast piece of equipment that resembles a ball with a handle, has been around for hundreds of years. It's difficult to say whether dumbbells or kettlebells are better for strength training. While supporters of both sides have strong opinions, the truth is that it all comes down to personal preference.

You are not required to choose between the two. In fact, they can be used as complementary rather than competitive tools to help you achieve your strength-training objectives.

Benefits of Dumbbells

Dumbbells can be found in almost any gym, and there are hundreds of exercises you can do with them. Dumbbells also allow you to increase weight in smaller increments, whereas kettlebells of varying weights may not be as readily available. Other advantages of dumbbells to consider:

  • Beginners should start with dumbbells. Because the exercises involving them are more static, there is less risk of injury for those with little experience. They are an excellent way for beginners to learn the fundamentals of strength training and improve their physical performance.
  • Dumbbells are ideal for bilateral training, which involves working both sides of the body simultaneously, as in bicep curls or lateral raises.
  • Dumbbells are simple to grasp. Gripping kettlebells can be more difficult for exercises other than swinging.
  • Dumbbells are less expensive to buy than kettlebells.

Benefits of Kettlebells

The ability to swing kettlebells trains muscle groups in planes other than the vertical (sagittal) and horizontal (transverse). Kettlebells are popular in CrossFit, but they are also becoming increasingly popular in other workouts. Among their other advantages are:

  • Because of the additional movement involved in standard exercises, kettlebells provide a better cardio workout.
  • Kettlebells' swinging action creates a fluid movement that may be easier on the body. Bonus: Unlike dumbbells, a kettlebell swing can activate the entire posterior chain of muscles. A 2016 study even discovered that kettlebell training is effective in the treatment of lower back pain.
  • Kettlebells improve functional strength, which is strength that is useful in everyday life situations (like carrying heavy grocery bags). An appropriate all-around training program, which may include kettlebells, dumbbells, barbells, cables, and other forms of training, develops functional strength.
  • Because of their thick handles, kettlebells improve grip strength. Improved grip strength can aid in exercises such as pull-ups.

Kettlebells can be useful for variety in training, but they are not superior to dumbbells or any other weight training equipment when used as part of a comprehensive fitness program.


Every exercise has advantages and disadvantages. Choose exercises and equipment that are convenient for you, safe for you, and will help you achieve your goals when creating your strength routine. Learning more about the fundamentals of weight training can assist you in finding your way to a stronger you.


Muscle Building Guide for Teens

A teen's body continues to grow and develop after puberty. While most teenagers can gain muscle with proper strength training, it is critical to develop an age-appropriate workout program under the supervision of a personal trainer to avoid injury.

You should also keep in mind that there is no quick way to gain muscle without compromising your health. For the best results, avoid shortcuts and stick to the fundamentals.

Benefits of weight training for teens

Weight training can boost endurance and bone density while also increasing lean body mass and muscle tone. Increasing physical activity early in life can help you build strong bones and avoid osteoporosis later in life.

Muscle building can also boost metabolism and blood sugar levels. Teens can lose fat and gain healthy lean tissue by doing muscle-building exercises, which help their bodies burn calories even when they are not moving. Weight training also has the following advantages for teenagers:

  • Minimised risk of sports injuries
  • Boost athletic performance
  • Increased self-esteem

How to begin weight-training for teens

Teens who have completed puberty can increase their strength and muscle mass. This is because their hormones, specifically testosterone, have increased muscle mass. Females typically enter puberty around the age of 11, whereas boys typically enter puberty around the age of 12. Puberty, on the other hand, begins and develops differently for each individual and occurs between the ages of 8 and 14.

Adult weight training programs, according to Stanford Children's Health, may be too intense for teens, causing undue wear and tear on developing joints. As a result, when starting a muscle-building program for a teen, adult supervision is required. If your child complains about joint pain, it's a sign that the program is too strenuous, with either too much weight or too many repetitions. Teens require a program that is tailored to their unique training requirements.

A 15-year-old who wishes to gain muscle should first consult with their doctor. Following a full physical and sports test, weight training for their specific health demands and goals can be recommended.

Muscle-building tips for teens

Teenagers who are just starting out with weight training should take it slowly and make sure they are using proper form and technique.

To begin, push-ups, squats, and pull-ups are effective body-weight exercises. Weightlifting is appropriate for a 15-year-old, but bodybuilding and powerlifting may not be. These are competitive sports for adults only. Teens can avoid injury and achieve better long-term results by gradually increasing their intensity:

  • 5-10 minutes of warm-up and cool-down
  • Perform 8-12 repetitions of each exercise.
  • Allow for days of rest between working muscle groups.
  • Only 2-3 workouts per week are advised.
  • Weights, whether free weights, barbells, or bands, should always be appropriate for the teen's size and ability.


How to Train Your Abs with No Back Pain

In most cases, strengthening is simple. Locate a weight and lift it up and down several times before moving on to the next exercise. However, abdominal strengthening has remained a source of consternation for many people, leading them to stick with the tried-and-true exercises of sit-ups and crunches.

However, research indicates that these exercises can cause back pain, and most people do not even use their abs for sit-ups! Full sit-ups make extensive use of the hip flexors; while strengthening this muscle group is important, this exercise isn't achieving the desired result.

In fact, according to a Navy Times editorial, the U.S. The Navy is considering removing the traditional situp from their physical-readiness test, which sailors must pass twice a year. Crunches, according to the editorial, are “an outdated exercise today viewed as a key cause of lower back injuries.”

It's time to experiment with a new abdominal training method that avoids spinal flexion without sacrificing effectiveness. Bracing your midsection, in addition to some new, key ab moves, can have a significant effect on ab strengthening and development.

Activating the entire abdominal wall, including the rectus abdominis, serratus abdominis, and oblique areas, during big lifts like squats, deadlifts, rows, and bench presses will not only stimulate your entire core to increase strength and endurance, but will also increase pressure and power to your limbs for more strength for the actual lift you are performing.

So, forego the sit-ups! Here are a few exercises that are both gentle on your back and strenuous on your abs, allowing you to get more bang for your buck while avoiding low back pain.

Exercise #1: Planks.

The tried-and-true plank works every known midsection muscle. Planks appear to be a simple act, but increasing your time in this very functional yet challenging position can be intimidating for even the strongest lifters. Three sets of twenty seconds each is a good starting point.

The duration is up to you, but you should stop when your abdomen begins to drop toward the floor, which indicates fatigue. Perform this exercise in front of a mirror at first to ensure proper hip and pelvic position.

Exercise #2: Side Planks.

Most people overlook their obliques, or the muscles on either side of your abdomen, when working on abdominal strength. Side planks are an excellent way to strengthen them! Begin by lying on your side, then prop your hips off the ground with your elbow or hand. Again, the duration of the hold is entirely up to you, but you should stop when your abdomen begins to droop. Make sure to stay nice and level as well! The majority of people lean too far forward. At first, practicing this exercise in front of a mirror is a good way to learn proper side plank position.

Exercise #3: Ab Wheel Rollouts/TRX Fallouts.

These one-of-a-kind moves work not only your core but also surrounding stabilizing muscles like your lats, pecs, shoulder joints, traps, and upper thighs. Perform them slowly and deliberately, maintaining constant abdominal wall tension. It's a challenging but effective ab builder. If you feel strain in your lower back, you're doing too many reps.

Exercise #4: Full-Body Lifts.

As previously stated, big lifts like squats and deadlifts can be extremely effective at strengthening the core. Maintain tight abs throughout the motion by flexing them. Of course, proper breathing techniques must be used – you don't want to hold your breath. Simply keep them tight and aware.

Exercise #5: Bird Dog.

Patients who have previously seen a physical therapist for low back pain may be familiar with this one. Bird dogs are an excellent exercise for a variety of muscle groups, including the lower back and core. Begin by kneeling with your hands on the ground (or a mat). Maintain a level core by extending one arm and the opposite leg while contracting your abdomen. Lower both extremities slowly to the floor and repeat on the other side. The extended arm and leg should ideally be completely horizontal, but the most important aspect of this exercise is to keep your trunk nice and stable.

Exercise #6: Push-ups.

Push-ups function as a “plank in motion,” and simply being aware of your body alignment during this underappreciated move will activate your entire core. Simply add a few sets of push-ups to the end of a chest workout or sprinkle a few sets throughout your pec program for extra ab work. Allow someone to observe your push-ups to prevent you from “sagging” as you tire.


These moves will give you strong, developed abs without the back strain that is often associated with ab training. You will be introduced to a whole new way of training your midsection with the few pointers mentioned above and some other unique moves thrown in. Try a few at a time, perfect their execution, and then try another few as needed. Your back will appreciate it.

Muscle Gain

How Do You Maintain Muscle Mass?

Your body is tough, but the muscles you build won't last if you don't challenge them. Although rest days are important for recovery, staying active on a regular basis can help you maintain your strength or physique in the long run. Muscle maintenance is important not only for keeping your desired physique, but also contributes to injury prevention and disease prevention.

Sarcopenia, or age-related muscle loss, is a standard part of aging, but it can be avoided. According to Harvard Health Publishing, after the age of 30, you lose up to 5% of your muscle mass per decade. It is critical to begin developing healthy habits as soon as possible in order to limit muscle mass loss.

Some ways to prevent muscle loss and maintain muscle mass are through exercise and diet. Continue reading to learn more.

1. Consistent weight training

We begin to lose muscle mass naturally at around the age of 30. Sarcopenia, or age-related muscle loss, increases and becomes more noticeable after the age of 40, with a 30 to 50% decline by the age of 80.

The causes of this muscle loss are varied, and the rate at which it occurs for you is determined by a combination of genetic and lifestyle factors. The primary culprits are a decrease in sex hormones and lower levels of physical activity in the elderly.

By staying active, you can prevent or at least slow this natural state of loss. Lift weights two to three times per week, working out all of your major muscle groups. If possible, allow two days between workouts.

2. Eat more protein.

Maintaining muscle mass as you age is easier if you eat well and get the recommended amount of protein for your activity level. You should consume at least 0.8 grams of protein per kilogram of body weight per day, and up to 1.2 grams is preferable for those who are aging and want to maintain muscle mass.

To calculate the amount of protein you require, multiply your weight in pounds by 0.45. Multiply that figure by 1.2 to get your daily protein requirement.

Protein is required for muscle growth and maintenance because it is responsible for tissue growth and repair. Multiple studies show that consuming a high protein diet is essential for maintaining muscle mass as you age and when dieting below maintenance calories.

3. Don't forget your calories.

If you don't eat (or drink) enough to keep your body weight balanced, you will most likely lose muscle and bone. Paying attention to the total number of calories you consume can assist you in maintaining muscle mass.

While eating enough protein is important, and heavy trainers such as athletes may require a little more protein than those mentioned above, eating enough overall calories is probably even more important. Carbohydrates are required for the body to produce an anabolic (muscle-building) stimulus. You may lose muscle if you do not get enough.

It is also critical to refuel after exercise. Having some protein and carbohydrates within an hour of your workout and enough beyond that to refuel will help to ensure muscle maintenance and even growth as your insulin levels rise.

4. Resistance train.

A regular strength training routine increases muscle mass. Two to three 30-minute sessions per week are ideal. (Always seek medical advice first.) Local community classes or working with a personal trainer are excellent places to start.

The type of resistance training you do is also important. Focusing on hypertrophy training, which helps build muscle mass, also helps prevent muscle loss, even if you are on a calorie deficit.

5. Get enough rest and sleep.

Sleep is a time for restoration. Hormones such as testosterone and human growth hormone begin the process of rebuilding and repairing your body. Make sure you get enough restful sleep to help with this process. Relaxation is also important because emotional stress causes catabolic stress hormones, which means more muscle destruction if you're not careful.
Sleep also helps you have enough energy for your workouts and encourages healthier eating habits. In addition, recovery time is required for proper muscle growth and maintenance.


Maintaining one's weight isn't as exciting as gaining or losing weight. However, life does not always permit a picture-perfect bulking routine, and you may simply not want to change your body any further.

It's as simple as adjusting the dials on your nutrition and training to transition out of a weight-adjustment cycle and into a period of balance. Adjust your caloric intake to match your activity level, and if necessary, reduce the intensity of your workouts. You can keep what you've built as long as you keep your protein intake high and your workouts moderately challenging.