A pound of muscle and fat are vastly different in terms of body composition.
Are you getting your lifts in? The gym isn’t just for bodybuilders or young people wanting to look good at the beach. Weight-bearing exercises have become more critical as we age.
As we get older, we lose muscle mass – about 3–8% per decade after age 30. If we don’t actively work to maintain our muscles, we lose them. For many seniors, this can mean that, even though they have a healthy weight on the scale, their body composition can contain higher levels of fat, leading to further health complications. Muscle loss can also result in decreased energy, stamina, and greater frailty in old age.
A POUND IS NOT A POUND
While technically, a pound is still a pound, a pound of muscle and fat are vastly different in terms of body composition.
Muscle is metabolically active. It burns more calories at rest than fat does. This means that even when binge-watching your favourite show, your muscles still work hard for you.
Fat is a passive energy reserve.While essential for energy storage and hormone production, excess fat can lead to various health issues.
If you’ve ever tried strength training, you might have been frustrated to see the number on the scale not moving or even getting higher. I was surprised at first to see that my hard work at the gym three days a week in 2024 had actually increased my weight. But the reality is that muscle is much denser than fat and takes up less space. This means gaining muscle can give you a leaner appearance and provide many healthy living benefits.
BENEFITS OF STRENGTH TRAINING AS WE AGE
Boosts metabolism and helps regulate blood sugar. Muscle mass revs up your metabolism, making it easier to maintain a healthy weight and manage blood sugar levels. This is especially important as we become more insulin-sensitive with age. Studies have shown a 30% increase in the risk of type 2 diabetes amongst women who did not strength train compared to those who did. This is because of the body’s natural process of taking sugars in the blood and sending them to the muscle cells. When we increase muscle cells, we decrease the amount of sugar in the blood. Increased muscle mass is also linked with better insulin sensitivity.
Supports joint health. Strong muscles act like shock absorbers, reducing strain on joints and lowering the risk of arthritis or joint pain.
Gives leaner appearance. Building muscle can lead to a leaner, more toned body. Many women are afraid to incorporate strength training because they think it will make their bodies look bulky, but it can actually have an even bigger impact on achieving a trim appearance than cardio alone.
Decreases risk of injury and falls. Strength training improves range of motion and reinforces strength around joints, which can reduce the risk of injury and falls. This improves support and overall balance.
Improves bone strength. The short-term stress that weightlifting exercises place on the bones sends a signal to the cells to increase bone strength, which is especially beneficial in old age.
Enhances daily functionality. From climbing stairs to picking up groceries, maintaining muscle helps us stay independent longer and maintain a high quality of life.
Promotes better mental health. Resistance training has been shown to reduce symptoms of depression and anxiety, boosting both mood and confidence.
HOW TO GET STARTED
WORK THOSE MUSCLES. Incorporate weightlifting, or bodyweight or resistance exercises 2–3 times per week.
GET YOUR PROTEIN. Aim for protein at every meal to support muscle repair and growth. High-quality, grass-fed whey or plant-based protein powder can help boost your protein intake and complement your food-based proteins.
GET OUT AND WALK. Regular movement, even light walking, helps keep muscles engaged.
CONSIDER CREATINE. Creatine supplies energy to your muscles, which helps support endurance and better recovery during strength training. It may also promote brain health. Consult your health care practitioner to ensure this supplement is right for you.
DON’T OVERDO IT. Muscles grow during recovery, so leave time for rest.
SEEK GUIDANCE. A trainer or health care professional can help tailor a program to your needs.
DON’T LET THE SCALE DISCOURAGE YOU. Focus on how your body feels and functions and how your clothes fit, rather than obsessing over the number on the scale.
Happy training!
