Dr. Darren Candow

We'd like to be at a higher intensity if possible.

Now, when it comes to weight training, this might be surprising, but two days a week or more is all you basically need.

And you can do a whole body routine.

So you don't need to go in there and do chest and biceps Monday and then legs Tuesday.

You can.

But if you say, I want to do whole body of training Monday, Wednesday, Friday, that is great as well.

So a little bit of volume or frequency goes a long way, especially as we get older.

That's the key.

Why especially as we get older?

Well, based on this graph here, it's clearly showing a detrimental effect.

So if you can see here, you know, you have muscle mass on the X axis or the Y axis, and then you're having all the catastrophic effects as we get older.

So unfortunately, you know, 20 and 30 looks great.

When you're 20, 40 years old.

When you're 20 and 40 years old or all the way from 20 to 40, you can see great.

That's probably the area that you're going to have the most muscle.

Yeah.

But look what happens, 40, age 60, 80, and if you live to be 100.

It's catastrophic.

You're losing muscle mass at an accelerated rate.

On average, it's about 1% per year after the age of 40.