Why Strength Training Matters
After age 30, we lose 3-8% of muscle mass per decade. Strength training reverses this trend, boosts metabolism by up to 7%, improves insulin sensitivity, and reduces injury risk.
The Beginner Bodyweight Routine
Squats (3 sets of 10): Works legs, glutes, and core. Keep feet shoulder-width apart, chest up.
Push-ups (3 sets of 5-10): Works chest, shoulders, and triceps. Start on knees if needed.
Plank (3 sets of 20-30 seconds): Builds core stability. Keep body in a straight line.
Lunges (3 sets of 8 per leg): Builds leg strength and balance.
Glute Bridges (3 sets of 12): Strengthens posterior chain and reduces back pain.
Progression
As exercises become easier, increase reps, add sets, slow down the tempo, or progress to harder variations like single-leg exercises or decline push-ups.
Frequency
Aim for 2-3 strength sessions per week with at least one rest day between. Consistency beats intensity for beginners.
