“Exercise might be the most important longevity ‘drug’ that we have for extending the quality and perhaps quantity of our years of life,” Dr Peter Attia Physician and Author

Whilst cardiovascular exercise is undoubtedly important, the latest research points to the development and maintenance of lean muscle (together with good metabolic health) as the key to a enjoyable, disease free later life.

After the age of 30 years, we lose 5% of our muscle mass per decade.  Also the composition of the muscles we have change as we age – with the fast twitch (strength) fibres being replaced by the slow twitch (endurance) fibres.

Population studies of the use of resistance/strength based exercise, shows that is can significantly reduce the incidence of the diseases called the “4 horsemen of the apocalypse” – heart/circulatory disease, cancer, diabetes and dementia.

Muscles together with the hormone insulin manage blood glucose (muscles soak up glucose), increase your BMR (basal metabolic rate – the rate you burn calories at rest) and reduces body fat.  Strength training also maintains and even increases bone density.

Well what type of strength training should you do to benefit from the massive health benefits shown in studies?

1.  Perform strength training to include all major muscles groups – legs, hips, back, abdomen, chest and shoulders
2. Exercise 2 to 3 times per week
3. All weighted exercise is useful – bands, weights and even bodyweight
4. 6 to 12 repetitions of each exercise and 2 or 3 set