Muscle loss can happen to an athlete, but don't worry, it's not that scary. The truth is that muscle loss occurs with weight loss, lack of protein in the diet, lethargy, and aging.
What if I told you that there are exercises to prevent muscle loss? Yes, some resistance exercises in addition to a proper diet program will help you not to lose muscle.
Preventing muscle loss depends primarily on sending frequent messages to the muscles. These messages are consistent efforts from training and diet.
Well, the article going to explain the most powerful exercises to prevent muscle loss, in addition to the importance of building muscle and how to maintain it.
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| Exercises to prevent muscle loss, include it in your training program now |
The benefits of muscle mass for general health
Gaining muscle mass is directly related to healthy aging and independence, disease prevention, and healthy body weight while reducing all-cause mortality…
Muscle loss often occurs with age, and this is especially true if you are sedentary.
Once you reach the age of 30, your muscle mass tends to decrease. (Source) Noticeable muscle loss with age can be avoided by engaging in physical activity, especially the kind that helps build and maintain muscle and strength such as resistance exercise.
Another reason for muscle loss is a calorie deficit, especially if you don't consume enough protein to prevent this loss.
If you want to build muscle, you will likely also gain some body fat. And since muscle gain usually requires a calorie surplus.
It means eating more than you need to maintain your weight, you will also gain some body fat as not all the extra calories are used to build muscle.
If you want to reduce the fat accumulated in your body during the muscle building phase called the bulking phase, you will need to reduce calories below the maintenance level. Loss in simple terms.
It is very likely that you will lose muscle during weight loss, whether it is due to the bulking and toning phase or any other reason.
During this period it is necessary to do resistance exercises. (Source) Here are the best exercises to prevent muscle loss, no matter your purpose.
Best exercises to prevent muscle loss
1. Deadlift exercise
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| Deadlift exercise |
The deadlift is an essential exercise for aging, building muscle, and increasing strength. They are also functional exercises, i.e. the exercises we need in our daily lives for example: bending over to pick things up safely is the key to preventing back injuries and working well.
This multi-joint, multi-muscle compound movement is excellent for preventing muscle loss because it targets many muscles at once, including the quadriceps, hamstrings, buttocks, back…
There are several types of deadlift exercises that you can do. Choose the type that makes you feel most comfortable and do it.
2. Squat exercise
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| Squat exercise |
Squatting is another basic movement style any functional exercise that everyone should be able to do.
Performing this exercise does not necessarily mean you have to lift heavy weights, but the ability to squat is key to functional movement and is an essential human posture.
One of the best exercises to prevent muscle loss, squats work muscles in a large part of the body, including the glutes, quadriceps, hamstrings, and core muscles (back and abdominal muscles).
Lower body resistance exercises are essential to prevent muscle loss. (Source) The squat is the final movement of the lower body.
3. Bench Press exercise
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| Bench Press exercise |
Among the most powerful exercises to prevent muscle loss is Bench Press exercise on a chair. This exercise focuses on the upper body.
This exercise targets the entire chest muscles. But it uses the shoulders and triceps as auxiliary muscles. (Source)
4. Shoulder Press exercise
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| Shoulder Press exercise |
Strengthening the shoulders is very essential for a functional body. In fact, the shoulders are one of the most vulnerable areas of the body due to their high mobility and lack of structural support. (Source)
Shoulders are also used in many human movements, and they put you in control of everything you do with your arms and hands.
Therefore, preventing the loss of muscle in your shoulders is very important for injury prevention and healthy functioning.
Also known as the deltoid, the triceps muscles are made up of the anterior, posterior, and lateral deltoids.
The deltoid muscles help you move your arms forward, backward, and sideways, while also supporting the ligaments and other structures that support the shoulder joint, so building and maintaining muscle in this area is very important.
The shoulder press is an excellent choice for targeting the shoulder muscles because it can activate all of the shoulder muscles.
You can also add some other shoulder exercises to your training programs, they will help you target different areas of the shoulder muscle while maintaining ligament strength at all levels of movement.
5. Lunges exercise
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| Lunges exercise |
Lunges and other lower body movements are great for building and maintaining muscle in your legs, glutes, and even your torso as they stabilize you.
Most of the actions you take with your legs are one-sided, such as climbing stairs, walking, and stomping on objects.
Single-leg movements work out muscles that can struggle when sitting a lot during the day.
These muscles can contract and weaken due to inactivity, which can lead to muscle loss and dysfunction.
Lunges help build and maintain muscle in your ligaments, hamstrings, buttocks, and calves.
Conclusion:
Although some muscle loss is normal with age, there are things you can do to keep your muscles in tone and strength. The key is to do these exercises to prevent muscle loss.
Taking steps to prevent muscle loss is a good strategy that will work for you in the long run.
Muscles provide a range of health benefits including good posture and even recovery from illnesses and surgeries.
If you're interested in doing more exercise to prevent muscle loss, consult with your personal trainer or health care provider to determine which exercises are right for you.
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