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Maintaining muscle mass is relatively easy and can be done by most people, even into old age. It requires a modest effort on a regular basis, such as lifting weights three or more times per week and training every body part at least twice a week. Weight-bearing exercise is vital, and while cardiovascular exercise is great for general health, it won't do as much to protect your muscle mass. In fact, too much endurance exercise can lead to muscle loss as the body attempts to become lighter and more efficient.
| Characteristics | Values |
|---|---|
| Effort | Modest effort is required on a regular basis to maintain muscle mass |
| Training | Weight-bearing and resistance training are vital to maintaining muscle mass |
| Training frequency | Lifting weights three or more times per week and training every body part at least twice a week is recommended |
| Training type | Hypertrophy style training helps prevent muscle loss |
| Training while injured | Exercising one part of your body can help you keep muscle in other parts |
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What You'll Learn
Weight-bearing exercise is vital
Resistance training, on the other hand, is key to maintaining muscle. Hypertrophy-style training, which helps build muscle mass, also helps prevent muscle loss, even if you're in a calorie deficit. Lifting weights three or more times per week and training every body part at least twice a week is ideal. You'll need to add volume and progressively overload your muscles to continue seeing growth and maintaining muscle.
If you're injured, sick, on vacation, or just too busy to make it to the gym, you can still maintain muscle by exercising the rest of your body. For example, if your left leg is injured, there's benefit to training the right leg. Just be sure to watch for any muscle imbalances if you train one side or muscle more than the others.
Maintaining muscle mass is relatively easy and can be done with modest effort on a regular basis. Even into old age, you can keep most of your muscle mass intact.
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Resistance training helps prevent muscle loss
Maintaining muscle mass is relatively easy. All it takes is modest effort on a regular basis to keep most of your muscle mass intact, even into old age.
Exercising one part of your body can help you keep muscle in other parts. For example, if your left leg is injured, there's benefit to training the uninjured leg. Just be sure to watch for any muscle imbalances if you train one side or muscle more than the others.
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Training every body part at least twice a week
Maintaining muscle mass is relatively easy. It requires a modest effort on a regular basis to keep most of your muscle mass intact, even into old age.
Cardiovascular exercise is great for general health and disease prevention, but it won't protect your muscle mass as effectively as weight-bearing exercise. In fact, too much endurance exercise can lead to muscle loss as the body attempts to become lighter and more efficient. However, you can improve your ability to maintain muscle by adding resistance training to your cardio routine and vice versa.
If you are injured, sick, on vacation, or too busy to work out, you can still maintain muscle mass. Exercising one part of your body can help you keep muscle in other parts. For example, if your left leg is injured, there's benefit to training the uninjured leg. Just be sure to watch for any muscle imbalances if you train one side or muscle more than the others.
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Exercising one part of your body can help maintain muscle in other parts
Maintaining muscle mass is relatively easy. All it takes is modest effort on a regular basis to keep most of your muscle mass intact, even into old age.
Weight-bearing exercise is vital for muscle maintenance. While cardiovascular exercise is fantastic for general health and disease prevention, it won't go as far in protecting your muscle mass. In fact, too much endurance exercise can lead to muscle loss as the body attempts to become lighter and more efficient to meet demands. Adding resistance training to your cardio exercise routine and vice versa can improve your ability to maintain muscle.
Lifting weights three or more times per week and training every body part at least twice a week is best. You'll need to add volume and progressively overload your muscles to continue seeing growth or maintain muscle.
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Training while injured
Maintaining muscle mass is relatively easy and can be done with modest effort on a regular basis. However, if you're injured, you'll need to train smart and work around your limitations.
If you have an injured leg, for example, you can still train the uninjured leg. This will help you maintain muscle mass in the injured leg, too, thanks to a phenomenon called cross-education. You can also try non-weight-bearing cardio exercises, such as using a rowing machine or a stationary bike with one leg, or swimming.
It's important to listen to your body and train around the pain, rather than through it. Don't push yourself too hard, and make sure to get your doctor's approval before starting any training while injured. You can also work with your doctor or a personal trainer to find exercises that are safe for you.
To maintain muscle mass, it's important to incorporate weight-bearing exercises and resistance training into your routine. Focus on hypertrophy-style training, which helps build muscle mass and prevents muscle loss. Lifting weights three or more times per week and training every body part at least twice a week is ideal.
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Frequently asked questions
Maintaining muscle mass is relatively easy. All it takes is modest effort on a regular basis to keep most of your muscle mass intact, even into old age.
Weight-bearing exercise is vital. While cardiovascular exercise is great for general health, it won't do as much to protect your muscle mass. Adding resistance training to your cardio exercise routine can improve your ability to maintain muscle.
Lifting weights three or more times per week and training every body part at least twice a week is best.
