What's Happening?
Karen Ann Canham, CEO and founder of Karen Ann Wellness, emphasizes the importance of consistent strength training for individuals over 40 to maintain muscle mass. As people age, hormonal shifts and a slowing
metabolism contribute to muscle loss, known as sarcopenia. Canham suggests engaging in two strength-focused workouts per week, combined with daily movement, to preserve muscle mass. However, she notes that three to four sessions with varying intensities yield better results for metabolic health, strength, and energy. The focus should be on compound movements like squats, lunges, pushes, pulls, and hinges, while balancing load and recovery.
Why It's Important?
Maintaining muscle mass after 40 is crucial for overall health, as it helps prevent sarcopenia, supports metabolic health, and enhances energy levels. Consistent strength training can mitigate the natural decline in muscle mass and metabolism associated with aging. This approach is particularly beneficial for individuals with prediabetes, Type 2 diabetes, and other metabolic conditions, as it aids in blood sugar control and supports gut health. By prioritizing recovery and adapting workouts to the body's rhythms, individuals can sustain their fitness levels and avoid burnout.
What's Next?
Individuals over 40 are encouraged to incorporate strength training into their weekly routines, focusing on consistency rather than intensity. Personalizing workouts based on hormonal differences can optimize results, with women potentially benefiting from more restorative or mobility-focused days. As people continue to age, adapting exercise routines to accommodate changes in recovery capacity and nervous system function will be essential for maintaining muscle mass and overall health.
Beyond the Headlines
The emphasis on consistency over intensity highlights a shift in fitness philosophy for older adults, prioritizing sustainable practices that align with the body's natural rhythms. This approach not only supports physical health but also mental well-being, as it encourages mindful exercise and adequate rest.
