6 Tips For Building Muscle & Improving Longevity

Building and maintaining muscle is key to overall wellbeing, helping us avoid and minimise frailty, falls, and cognitive decline as we age. The list of health ramifications related to muscle loss is long, including increased risk of heart disease, diabetes, high blood pressure, stroke, dementia, and some types of cancer. Women, in particular, benefit from weight training as they are start out with less muscle mass, lose it faster, and are more susceptible to bone density loss.

The good news? Building muscle can be incredibly rewarding and even fun. To learn where to start, we caught up with Mike Siemens, Canyon Ranch’s director of performance science. Explore Mike’s top tips for building muscle – and keeping it – below.

Start now and stay consistent

Without weight training, the average adult loses as much as one third of a pound of muscle a year. That's why it’s so important to start your muscle-building journey now. Second most important? Consistency. Remember what your goals are, commit to your health, and keep up the work to achieve the best results. Remember, even short one-set workouts are better than skipping it altogether. Stay in the game!

Learn your starting point

Before you begin, it’s helpful to assess where you are now. Body composition tests like a Bod Pod® or DEXA (Dual Energy X-Ray Absorptiometry) scan offer valuable measurement insights, like pounds of fat-free mass – the sum of muscle, bone, fluids, and organs. This can help shape your fitness plan and determine if your routine is working by re-checking your body composition every three to six months.

Work with a personal trainer

When it comes to weight training, it’s essential to follow a programme that meets your individual needs. A skilled personal trainer not only helps you curate the right fitness plan for you, but also guides you in achieving good form – in turn, reducing your risk of injury. Also, it's helpful to know what your injuries or pain-producing movements are and what movement mechanics have caused those issues. Working with a good sports medicine doctor can help identify and correct your movement issues.

Eat enough protein

A key part of building muscle is making sure you are getting enough protein in your diet. While the general recommendation is to consume 0.7 to 1.0 grams of protein per pound of body weight daily, it’s important you consult a dietician to determine the amount that’s ideal for you.

Avoid caloric deficits

Your body needs the right fuel to keep you feeling energised. Skipping meals or following a very low-calorie diet can hinder your goals and result in muscle loss. Make sure you're eating nourishing, balanced meals – and enough of them – to support your body.

Have a back-up plan

Tough or busy days happen. When you're low on motivation or short on time, make sure you have a quick, 8-10 minute back-up routine you can fall back on. Doing something is always better than doing nothing – and squeezing in just one set of each exercise can make all the difference over time. .

If this blog has got you interested in starting your wellness journey call our wellness advisors at 020 7843 3597 or enquire here.

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