Sarcopenia is the loss of muscle mass and strength with age, which can lead to poor balance and mobility and an increased risk of injury.. Threats to this process are associated with a lack of physical activity, which makes strength training an important part of preventing this problem..

To maintain muscle strength and balance, it is important to exercise at least twice a week, even after age 60. How such exercises help prevent muscle loss and improve overall fitness, as explained in Eat This, Not That.

Lift More Weight To build strength, you need to increase the weight, not just the number of reps.. When you can complete 8-12 reps on the third set, it's time to lift the weight to stimulate your muscles to grow.. Start with easier exercises like push-ups on your knees and work your way up to more challenging variations like push-ups on your toes.. Your strength and muscle definition will improve as you increase the load..

Scientific Evidence A study examining more than 25 weightlifting papers and including data on 700 healthy adults found that heavier loads significantly improved strength, although lighter loads may help increase muscle mass. The key to achieving significant strength is lifting heavy to moderate weights. Lighter weights only promote hypertrophy without seriously improving strength, so lifting heavier loads is important for muscle and strength development.

Stellar Experience  Large muscle size does not always mean greater strength.. For example, Henry Cavill lifts moderate weights to build muscle to increase circulation and muscle size, not strength.. Additionally, research shows that bodybuilders' muscles are no stronger than strength athletes' muscles, such as weightlifters or sprinters..

Therefore, greater muscle mass does not always correlate with strength, especially at the cellular level.

Main recommendation: As you age, it is important to train your muscles by lifting weights, but not too light.. To do this, choose a weight that allows you to perform 8-12 repetitions in one approach.. For variety, use belts, balls, or bodyweight exercises such as TRX. This will not only make your workouts more interesting, but will also strengthen different muscle groups..