Build Muscle to Build Fitness

October 14th, 2013 | By Marjie No Comments


In collaboration with Corey Davis
of Core Blend Training and Wellness

As we age, a lot of changes take place in our bodies. Muscles weaken, skin sags, and wrinkles start appearing everywhere. Things you were once able to do, just don’t happen (as easily, if at all) any more, and people just accept it as a natural part of aging.

These issues and others associated with aging are caused by sarcopenia, a loss of muscle and strength that coincides with getting older. Although the symptoms are unfortunate, the cure is simple: weight training. Engaging in load bearing exercise to strengthen the muscles can rebuild the strength loss that occurs when muscles are not used and pushed and avoid many of the symptoms described before.

So what do you need to do if you want to avoid sarcopenia? Start exercising now, regardless of your age. It’s never too late to start and you will feel better, and the sooner you begin the more of a head start you’ll have on aging. Find a qualified professional to help guide you through a weight training program two or three days a week to help get you back to the person you were when you were younger.

What should the program look like? The program should be built around safe, functional movements and led by someone that knows the special needs of aging individuals. It should include squats, presses, pulls, and many unilateral lifts to improve coordination. There needs to be a focus on mobility and balance, but not to the detriment of building strength.

Sample Workout:

• Box Squat 4×10

• Step Up 3×6

• Standing DB Military Press 3×8

• Lat Pulldown 2×10

• Contralateral RDL 3×6

Remember to go beyond the three-pound dumbbells. Push yourself hard (under supervision, of course) and focus on getting stronger in all areas. You’ll be amazed at the progress you can make and how it can affect how you live your life.

Corey Davis holds a Masters Degree in Kinesiology from the University of Georgia and runs Core Blend Training and Wellness, a personal training gym in Watkinsville. For more information, visit

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