Terminalxylem
Footballguy
I‘m not debating whether strength training is helpful - clearly it is. But I think the goal should be maintaining (vs. building) muscle, for most people. Unlike aerobic exercise, there is a U-shaped mortality curve for strength training, with maximal benefit around ~40 min/week, and harm over 140. That’s not a lot, when you consider benefit up to 600min/week for aerobic exercise, and no clear ceiling, or harmful amount.I’m not talking about beefy power lifters, but if that’s the average FBG, ok. Somehow i don’t think we’re surrounded by Mr or Mrs Olympia clones.Losing muscle probably isn’t a good idea for anyone, though it’s always been interesting to me that all the really old people I’ve met are quite thin, and always were. I don’t expect 100 year old powerlifters, but it doesn’t seem like extra muscle is associated with longevity.I’d advocate again for a body measurement scale if you can get access to one. There’s a huge difference between losing 5 lbs in a month when it’s mostly fat vs losing muscle. Losing muscle in our middle age isn’t recommended for most of us.Commit to weighing yourself regularly and reporting back here
Part of it may be related to intake of our current “halo” macronutrient: protein. While we certainly need enough to maintain muscle mass, there’s data suggesting high animal protein intake (over 20% daily calories) in middle age leads to excess mortality.
Conversely, low protein intake in people over age 65 increases the risk of death. Then again, none of the longevity hotspots (aka Blue Zones) consume more than 10-15% calories as protein; their diets are carbohydrate rich, without exception.
There are plenty of studies showing how strength training and muscular strength enhances health span. Anecdotally, seeing my parents age prematurely because they didn’t work to maintain strength is enough for me to keep working to maintain.
I only say this as many guys are eager to go to the gym as their sole exercise, while society has simultaneously decided maximizing protein intake is a wise dietary choice. If either of those were valid strategies, wouldn’t you expect a smattering of ex-Olympians amongst the ranks of centarians?
FTR, I do body weight exercise 3-4 days a week, but I quit lifting over a decade ago.