Peter Attia MD
Strength training for beginners – how to get started
This clip is from episode #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential
In the full episode, they discuss:
– Why it’s never too late to begin exercising and incorporating the four pillars of exercise
– The gradual, then sharp, decline in muscle mass and activity level that occur with age
– The decline of VO₂ max that occurs with age
– Starting a training program: exercise variability, movement quality, realistic goals, and more
– The importance of protein in stimulating muscle protein synthesis, especially in older adults
– More
Listen free (ep. # 307) on Peter's website or your favorite podcast player. Become a premium member to access our extensive show notes for this episode.
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The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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you know if if someone were just starting out I would want to see them doing more body weight exercises that are slightly more complex movements so for example a stepb lunge um is is an important thing for them to be doing even if it's just body weight versus just working on a leg press with heavy weight so again there's a time and a place for using machines and I think we'll talk about why I think machines are a very good thing for someone starting out because they control the range of motion um but we I think we must be able to to mix that in with more complex movements that are variable in more than one plane and for those movements we obviously want to deload them so that we just begin to do the neuromuscular training
#Strength #training #beginners #started
source
Bro, I would also suggest progressive resistance band training that can give comparative results as free weight progressive oveload exercises with much less risk of injury. There is a plethora of evidence supporting this. Whatsmore, physiotherapists and physical therapists will often prescribe resistance band exercises to patients to help functionally strengthen muscle while eliminating any risk of injury. Finally anecdotally speaking, you will find many hardcore athletes and armchair athletes who have transitioned from heavy weight workouts to comparable resustance bands wirkouts. Not only have they managed to continue gaining muscle if not minimally maintaining their hard earned previous gains, but have inproved coordination, balance, reduce risk of injury, etc., as a result
Loved today’s episode ! Informative, concise and precise as usual, thank you Dr Attia!
Kevin spacey
Good thoughts. I have been training for over 20 years. It can be good to do both. Some people are very neuromuscular challenged and a step back lunge can be very hard for them and it can take a while to see progress. The learning curve for basic strength moves can be easier and results tend to be felt almost immediately. So, yes, some of both.
What about a 77 year old female who has CRPS/RSD and really wants to maintain muscle mass..balance issues were corrected with very active physical therapy..now weights might be good?
Step Back Lunge (good advice)
https://www.youtube.com/watch?v=I1IvDQibYLU