Not to be the bearer of bad news, but by the age of 30, we start losing between 3% and 8% of muscle mass. Worse, the percentages increase per decade. After age 60, the loss can reach up to 15%.<\/p>\n
The good news? Strength training<\/a> can mitigate the negative effects. According to a study published in the British Journal of Sports Medicine, evidence suggests \u201cthat just like heart-pumping aerobic exercise, strength training also may help older adults live longer<\/a>,\u201d Harvard Health notes<\/a>.<\/p>\n Even better, you needn\u2019t pump iron to receive the benefits: body weight exercises are also an accessible and effective way to gain muscle mass and prevent its loss. And, when it comes to body weight exercises, there\u2019s one in particular that experts recommend: Squats.<\/p>\n \u201cSquats and strength exercises from the age of 50 are key,\u201d confirms David Ramirez<\/a>, director at Viding Castellana<\/a> in Madrid. \u201cThey help us to maintain mobility in the hips, knees, and ankles; to gain strength in the glutes, quadriceps, and core; and to ward off the onset of diseases such as osteoporosis or osteoarthritis.\u201d<\/p>\n Longevity and strength training<\/p>\n The benefits of strength training go beyond strong muscles. While we tend to associate longevity with healthy habits<\/a> such as following a nutritious diet and sleeping well, maintaining muscle strength is also one of the best predictors<\/a> of life expectancy. Studies<\/a> have found that muscle weakness\u2014especially in the legs\u2014is associated with an increased risk of all-cause mortality, cardiovascular disease, and a loss of independence.<\/p>\n \u201cMuscle is a metabolically active tissue; it produces energy and helps cell synthesis,\u201d Ramirez explains. \u201cTherefore, the greater your strength, the greater the ability to remain autonomous and active.\u201d Not to mention: \u201cStrength is also a cardiovascular exercise. We shouldn\u2019t limit our heart care to classic \u2018cardio,\u2019 because lifting weights also supports the heart.\u201d<\/p>\n Squats for health<\/p>\n Squats activate everything, from the large muscle groups to the cardiovascular, neuromotor, and skeletal systems. In addition to improving posture<\/a> and joint mobility<\/a>, they help prevent age-related muscle loss (sarcopenia), strengthen bones, improve balance, reduce the risk of falls, and even increase insulin sensitivity<\/a>.<\/p>\n But there\u2019s no reason to not wait until the age of 50 to start strength training: \u201cIf we start in childhood or youth, we get a more solid musculoskeletal formation and a strength base that will protect us all our lives,\u201d Ramirez notes.<\/p>\n