The #1 Metric for longevity

We train for life. We specialize in NOTHING and bring variety to our workouts to build the most rounded and adaptable versions of ourselves. Intensity is the key ingredient that we bring to our workouts, to ensure we are getting results.

With our constantly varied approach to our workouts, we not only stay stimulated, but ensure that our bodies never stagnate or hit plateaus.

In saying that...

We all still have our least and most favoured movements/ types of training right?..

Biasis..

If we were forced to choose a training domain, we would all prefer different things. Some would choose cardio, others prefer beach weights...

Some would choose machine workouts, others just love to LIFT..

Some love bodyweight movements, others just love to run...

But if we HAD TO choose one single training domain that is absolutely necessary when it comes to longevity and fighting off the demons of aging, that one single thing would be strength.

Preserving strength, as well as muscle mass, is the #1 most important metric we can work towards as we age.

"If you have the aspiration of kicking ass when you're 85, you can't afford to be average when you're 50." —Dr Peter Attia

Sarcopenia...

Some studies show, that we lose up to 4% our our muscle mass each year ( this is called sarcopenia) without strength training. Others showcase a loss of 35 to 40% between age 20 and 80.

Why is this so crucially important to consider?

Strength training is accompanied with lean muscle mass and by now, we all know how important muscle mass is to our health.

Controlled blood pressure, brain health, disease prevention, bone density, joint health etc.

As we age, we need to remain as strong as we possibly can, in order to stay as functional as we possibly can, to improve our quality of life. We still need to move. We need to pick things up, pick ourselves up, stand up, walk. As our muscle mass decreases, so does our ability to remain functional.

Resistance training, is one of the most effective ways to combat sarcopenia. Even older muscle still responds to resistance training, proving again that it’s never too early or too late to start reaping the benefits of strength training for preventing muscle losses with age.

"Show me a 90-year-old who says, “Gee, I wish I had less muscle mass” and I’ll show you a leprechaun at the end of a double rainbow riding a unicorn kissing a mermaid." Dr Peter Attia

What about cardio then?

This absolutely does not take away from the crucial benefits of cardiovascular capacity and VO2max. We sure need to train this as well as it provides its own benefits. This is why CrossFit is so unique, as we incorporate weightlifting, cardio and gymnastics into our training.

If strength is the king, cardio is most definitely queen...We need both.

Don't fear the "weights".

The importance of strength training takes nothing away from the importance of "cardio". We are simply stating the clear importance not to fear the "weights".

Think of strength training rather as resistance, than "weights".

"Weights' has such a negative connotation amongst many of us. It makes it sound dangerous, or as if we are all going to 'bulk' and 'get huge" like Arnold..

Well, unless you train, sleep & eat like Arnold..7 hours a day, all day..everyday.. don't stress!

You don't need to load 300kg on your deadlift, just load it...

You don't have to back squat 190kg for 10 reps, just load it...

You don't have to do Murph with a weight vest, just do it...

Add some form of resistance, according to your ability, and experience the benefits!

Or just pitch up to a Shed session. Problem solved! 😀

References:

Study looking at muscle mass and muscle strength and the relationship between the two and whether you can tease anything out between them: Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults (Li et al., 2018)

Framingham Heart Study: Framingham Heart Study | (wikipedia.org)

Study concluding that strength of muscle may be more important than muscle mass: Strength, But Not Muscle Mass, Is Associated With Mortality in the Health, Aging and Body Composition Study Cohort (Newman et al., 2006) [1:00:00]