FOCUS ON: STRENGTH

Introduction to Strength Training

Strength training, also known as resistance training, involves exercises that improve muscular strength and endurance. By challenging muscles with a range of resistances, such as weights or body resistance, strength training not only enhances muscle mass and tone but also boosts metabolism, strengthens bones, and supports joint health. It's a crucial component of fitness for individuals of all ages, contributing to better overall health and quality of life.​

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Lifestyle Changes

Key lifestyle changes to support strength training include:

• Diet: Consuming adequate proteins and calories to fuel muscle repair and growth.

• Exercise: Incorporating a variety of strength training exercises to target different muscle groups.

• Stress Management: Reducing stress through techniques like meditation or adequate sleep, as high stress can impair recovery and muscle growth.​​

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Supplements to support strength

Several supplements are known to enhance strength training outcomes:​​

• Protein Powders (Whey or Plant-Based): Provide essential amino acids necessary for muscle repair and growth.

• Creatine: Helps increase muscle energy availability during high-intensity workouts and aids in recovery.

• Branched-Chain Amino Acids (BCAAs): Support muscle protein synthesis and reduce muscle soreness post-workout.

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Diet and Nutrition

Optimal dietary recommendations for supporting strength training include:​​

• High-Protein Foods: Chicken, fish, dairy, legumes, and tofu are crucial for muscle repair.

• Carbohydrates: Whole grains, fruits, and vegetables provide the energy needed for rigorous training sessions.

• Healthy Fats: Sources like avocados, nuts, seeds, and olive oil are essential for inflammation control and energy.

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Exercise and Physical Activity

Effective exercises for building strength include:

• Weightlifting: Using free weights, machines, or body weight to engage various muscle groups.

• Compound Movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups at once, offering efficient strength gains.

• Flexibility Training: Incorporating stretching or yoga to improve muscle elasticity and prevent injuries.

 

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Reference Material​

• One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function, termed sarcopenia

• Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.

• Regular physical activity is one of the most important things you can do for your health.

• Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, & improve your ability to do everyday activities.

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FAQs

Q: How often should I do strength training?

A: Aim for 2-3 times per week, allowing rest days between sessions for muscle recovery.

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Q: Is strength training safe for older adults?

A: Yes, with proper techniques and adjustments, strength training is highly beneficial for enhancing mobility and bone density in older adults.​​

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Supporting You

Take the first step towards a stronger, healthier you today!

Explore our range of strength focused supplements sourced from our global research partner - DoNotAge.

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CREATINE MONOHYDRATE

IMPROVES MUSCULAR PERFORMANCE

IMPROVES MUSCULE RECOVERY

ENHANCES MEMORY PERFORMANCE

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CA-AKG

ASSISTS WITH WEIGHT MANAGEMENT

STRENGTHENS YOUR BONES​

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