Newsletter Issue #14
In this issue: Discover the research that reshaped muscle building, why muscle power matters more than ever, and how to train your brain and body to multitask without tripping over your own feet.
This 1990 Study Changed Our Understanding of Muscle, Strength and Ageing
Remember when doctors used to endorse their favourite cigarette brands? It’s a sobering reminder that what we accept as fact today often gets rewritten tomorrow. Exercise for older adults is no different: for decades, the idea of seniors lifting weights was dismissed as outlandish—and downright dangerous.
Then, along came this study.
Despite the skepticism from many people, researchers pushed ahead, and the results were extraordinary. The heartbreaking part? Once the trial wrapped up, the participants lost most of their gains simply because they had nowhere to keep training.
If you ever needed proof that it’s never too late to build strength, this is it. Now go lift something heavy.
The ninetysomethings who revolutionized how we think about strength training
By Michael Joseph Gross, The Guardian
“The 90-year-olds’ muscles grew by almost the same amount that a younger person’s muscles would grow in response to a similar lifting program.”
As We Age, Muscle Power May Be Even More Important Than Strength
Starting in our 30s, we lose up to 8% of our muscle mass every decade—a loss that speeds up significantly after 50. But it’s not just about muscle size. The biggest decline happens in our fast-twitch (Type II) fibres—Powerpenia affects the muscles controlling speed, power, and quick reflexes.
When fast-twitch fibres diminish, it directly impacts your ability to:
Maintain balance: Catching yourself before a fall.
Stay mobile: Powering up a flight of stairs.
Keep independence: Effortlessly rising from a deep chair.
The silver lining: As you read in the previous article, this decline isn’t inevitable. Targeted strength and power exercises can stop—and even reverse—the loss.
Read on to learn how to increase your power.
How to maintain muscle power as we age
By Kristy Hamilton, Human Performance Alliance
“There are two main ways you can increase the performance of fast-twitch muscle fibres. First, increase the load of the weight to engage fast-twitch muscle fibres. For example, choose a ‘moderate’ weight that enables you to do the exercise in the 6- to 15-rep range. Second, incorporate power moves into an exercise routine, if possible to do safely.”
Keep Your Brain and Body Sharp with These Coordination Exercises
Want to keep the connection between your mind and body sharp? Try adding ‘dual-tasking’ and coordination exercises to your weekly routine. This article explores practical ways to train your brain to handle two things at once—helping you navigate complex tasks and, at the very least, preventing you from tripping over your own feet while checking your phone. Not a good look!
Your guide to coordination exercises for seniors
By Mickey Lal, Healthline
“Research from 2022 notes that the ability to multitask tends to decline as we age. This ability, in a daily sense, includes being able to drive a car while talking with a passenger or walk down the pavement while looking in shop windows.”
From the Blog 📚
If the Mind Moves the Body, Who Moves the Mind?
How beliefs, thoughts and behaviours shape what we actually do – and what can keep us rooted to the couch when it's time to exercise.
One Last Thing 🧠
Try this dual-tasking exercise to keep your brain and body connected like a best friend.
Grab your phone or iPad.
Open up the Stroop Test.
Scatter a few cushions on the floor.
Play the game as you navigate from one side of the room to the other by avoiding the cushions.
Were you a nimble ninja? Practice makes perfect!
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.