Posted by Nicholas DiNubile, M.D
In my last blog entry, I talked about weight training and how one should think about “sets and reps” when they design their fitness program. Here’s some further thoughts after reading some great comments.
With age and/or injury I believe it is much more important to warm-up on lighter sets and not so much focusing on working one set “to failure.” Rather you should still be working somewhat harder…
to get the last few reps in good slow form. If it is too easy, increase the reps, slightly increase the weight, or try another set till some fatigue sets in.
For muscles to grow (or to avoid muscle atrophy from injury, disuse or aging), you must work the muscle relatively hard, at least till some fatigue sets in, and then allow for adequate rest. It is during that rest and repair time (also fueled by proper nutrition) that growth and gains actually occur. This is why more is not usually better. Working biceps or chest every day, like some guys are prone to do, can result in losses, not gains, or even worse, an overuse injury with unnecessary down time. It’s like watering your plant too much- you know what happens then. A little water, and the right amount of sunshine, and watch them grow (flowers, not biceps).
Also remember, with age, we lose significant muscle mass starting around age 40 (earlier if you are sedentary). This muscle loss occurs at about 1% per year or 10% per decade. The result is slower metabolism (with tendency toward weight gain), weakness and loss of function (which is often not noticed until significant muscle tissue is lost- somewhat like bone loss in osteoporosis- it sneaks up on you), and tendency, especially as we get even older, to fall. Also, there is a decline is sports related performance. Much of this is preventable with strength training.
Need I say more? Strength training must be part of everyone’s fitness and extended health program (or I should say “extended warranty” for your frame program). We all may need to approach it a little differently, but we shouldn’t dare go without it!
