Resistance training: How to stay strong as you age

ZOE Science & Nutrition

ZOE

Nutrition, Science, Health & Fitness, Education

4.6 • 5.6K Ratings

🗓️ 19 October 2023

⏱️ 47 minutes

🔗️ Recording | iTunes | RSS

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Summary

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures. When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Schoenfeld tells us how. And it’s easier than you might think! In today’s episode of ZOE Science & Nutrition, Jonathan and Brad ask: How can you maintain muscle mass as you age? If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Follow ZOE on Instagram Timecodes: 00:00 - Introduction 1:25 - Quickfire round 2:38 - How do our muscles work 3:01 - Why are muscles important for our health 5:15 - The loss of muscles and how to prevent it 8:19 - Resistance training - How it builds muscles 11:24 - Nutrition and muscle growth 13:01 - How muscle growth changes with age 17:45 - Resistance training vs Cardio 20:20 - How to do resistance training 28:11 - No time to exercise? 30:28 - What weight to train with 36:10 - How menopause affects muscle maintenance 41:13 - Summary and outro Mentioned in today’s episode: Effects of resistance training on muscle size and strength in very elderly adults from Sports Medicine Strength and hypertrophy adaptations between low- vs. high-load resistance Training from The Journal of Strength and Conditioning Research Episode transcripts are available here. Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Transcript

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0:00.0	Welcome to Zoe, Science and Nutrition, where world leading scientists explain how their research can improve your health.
0:15.0	Today, we learn how to keep our bodies strong as we age, and why this is so crucial for a long and healthy life.
0:24.0	As early as our 30s and 40s, our muscles start to shrink and we begin to lose strength.
0:30.0	This puts us at major risk of frailty, falls and fractures, which an older age can even lead to death.
0:37.0	But there is good news, this future is not inedible.
0:44.0	I'm excited today to speak with Professor Brad Schoenfeldt.
0:48.0	Brad is a professor of exercise science at Lehman College in the Bronx, New York, and a world leading expert on building muscles and strength.
0:56.0	He's published over 250 peer-reviewed papers and written numerous fitness books.
1:04.0	Brad, thank you for joining me today.
1:06.0	Now we have this tradition on the show that we always start with a quick fire round of questions from our listeners.
1:13.0	And we have the very specific rules, Brad, which we know are really hard for professors.
1:17.0	And the rules are you have to say yes or no, or if you absolutely have to, you can go as far as a one sentence answer.
1:25.0	So the first question, do my muscles matter for my health?
1:29.0	Yes.
1:30.0	If I have more muscles, will I age more slowly?
1:34.0	As a general rule, yes.
1:36.0	His strength training more important than cardio for health.
1:41.0	In my humble opinion, yes, I mean, they're both, I think that doesn't adjust us to the either or question because they are complimentary.
1:50.0	Can weight training fight loss of bone density after menopause?
1:54.0	Yes.
1:55.0	Is it ever too late to start increasing muscle strength?
1:59.0	No.
	...

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