Invest in a healthy future: Get stronger now!

Age-related strength and muscle loss (sarcopenia) isn’t just a possibility…if you’re over 40, it’s probably already started. Do any of these sound familiar?

• Grunting and groaning when standing/sitting or other everyday exertions?
• Harder to climb stairs? (Do you need to hold the handrails more?)
• Harder to open jars? (Grip strength is often the first ability to decline.)
• Walking more slowly and/or carefully?
• No longer doing physical activities you used to enjoy?

According to the US Department of Health and Human Services Administration on Aging, for Medicare enrollees age 65-74 more than 12% of men and 21% of women are unable to perform at least one of these physical functions:

If you're well under 65, you might be wondering what this has to do with you. Getting stronger now doesn't only help you now (in many ways), it also builds a strength base that will help you as you get older.

You’ve probably already seen the effects of aging on older loved ones: difficulty standing, walking, lifting, reaching, etc. These are all very basic physical functions. At StrongFast Fitness, we specialize in helping people who want more out of life.

• Running and jumping and dancing and playing
• Hiking and climbing and biking and skiing
• Lifting TVs, air conditioners, or other heavy objects
• Carrying bags of groceries
• Moving furniture

They don't make them like this anymore!

 

Sprinting uphill. Must have been dinner time.

Hiking in Pacifica, after the fog burned off.

Strength Matters

In everything you do, being stronger helps. And getting stronger now is an investment in your future.

Consider this example showing two versions of the same person: one doesn’t do strength training and the other does and gets 25% stronger (a conservative goal for most people). 20 years out, the 25% stronger version is still stronger than the untrained version was at the start!

But wait…there’s more! Strength training can slow down the rate of muscle loss, too. And it can improve bone density (especially important for women). And plenty of other good stuff.

You can start any time (even people in their 90s benefit from strength training), but like any investment program starting sooner is better.

Getting It Done

So what exactly is “strength training”? Any exercise intended to make you stronger with resistance. Resistance can come from bodyweight (push-ups, yoga, pilates), or external loads (barbells, kettlebells, resistance bands). Progressive resistance provides the most strength-building potential. When using bodyweight, progressions consist of doing harder variations of exercises. When using external loads, you can use exercise progressions as well or just simply increase the load.

At StrongFast Fitness, we use both bodyweight and various weights (barbells, dumbbells, kettlebells) or resistance bands depending on your needs, preferences, and available equipment. (Note that lifting weights does not automatically make you “bulky” — especially if you’re female. It takes lots of specialized work and dietary changes to build big muscles without drugs.)

We also include aerobic exercise in our training programs with a focus on ambulation (walking and running). In the statistics cited above regarding loss of functional abilities in people over 65, note the most commonly failed measure is the ability to walk just two or three blocks. Being able to get around quickly and safely on foot is an ability we often take for granted but is a critical factor in quality of life.

StrongFast Fitness Can Help

If you have a gym membership or any home equipment (you don't need much to get started), StrongFast Blended Fitness combines in-person training sessions with online training and support to help you get the results you want on your own schedule.

For over-40 folks in the Buffalo, NY area, we recommend you take the Strength-Speed Retention Screen (SRS) to check your current strength and ambulation speed levels for your age. It’s free and takes less than 30 minutes including prep time. It’s not hard—you shouldn’t even break a sweat—but it can provide early indications on areas of weakness before they become real problems.

Call or text 716.425.3739 today!

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