From birth to around age 30, we gain muscle. During our third decade, we gradually begin to lose what our youthful selves built. While this loss is a natural part of aging, everyone has the power to slow the erosion of muscle mass. Inactive people lose muscle quickly. Those who strength train can slow or even delay the loss of strength.

If you don’t do any weight training, you’ll lose as much as 5 percent of your muscle mass every decade after the age of 30. While no one can escape growing older, we can all work on staying strong and slowing the loss of muscle.

After weight loss surgery, you need to exercise. If you’re new to working out, walking is an easy way to start. But, as soon as you can, be sure to add strength training to your routine.

Benefits of Strength Training

Retaining muscle mass improves the quality of life. Being strong makes everything easier, from bringing in the groceries, to standing up from a chair and playing with your kids. Strength training has the following additional benefits:

  • Protects bones.
  • Reduces the risk of falls.
  • Increases lean body mass.
  • Helps maintain weight loss.

This list is far from complete, and there are many possible benefits scientists are studying. For example, a recent study suggests weight training twice a week could improve brain function. But, science aside, when you start strength training, you’ll reap the rewards of improved strength, energy and coordination. You don’t have to go to a gym. You can get a great workout at home with simple equipment and bodyweight exercises.

If you’re going to lift weights, it’s important to learn good form. Incorrect form risks injuries and will make your workouts less effective. Our exercise physiologists at WeightWise prescribe programs based on your fitness and metabolic assessments. You’ll get a plan that includes strength, cardio and flexibility.

Get Started With Easy Strength Moves

Our blog has lots of tips to help you workout and stay strong. Here’s a roundup of strength training exercises to get you started:

Resistance Bands

Working out at home is easy with these stretchy bands. Check out our list of exercises and watch a video to see how you can make the most of these space-saving workout aids.


Squats target your butt, legs, lower back and abdominals.  They’re an essential move for maintaining lower body strength, but be sure you’re doing them properly. Bad technique puts a strain on your knees. Learn how to get the most out of this power move.

The athlete performs squats


Not everyone can do squats, fortunately there are lots of other great exercises. For more moves to work the legs, check out these two posts: Quads and Calves and Working Those Legs.

Upper Body

Get more ideas here for using resistance bands to shape up your arms. If you have a set of dumbbells, put them to good use with these arm and shoulder workouts.

After weight loss surgery, it’s crucial that you exercise. If you’re ready to change your life and consider surgery as part of your weight loss plan, call WeightWise and speak with one of our medical professionals today.

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