Can you build muscles after 70?

“Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

masonicvillages.org - Building Muscle After Age 70 - Masonic Villages of Pennsylvania

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Building Muscle After Age 70

New research on the benefits of building muscle at 70 and beyond proves pumping iron isn’t just for the young, but also the young at heart. According to, Stacy Schroder, director of wellness and prevention at Masonic Village at Elizabethtown, lifting weights can increase quality of life for people 70 and above, and it can be simple to develop a strength-training routine. No matter how much they work to fight it, all older adults experience some level of muscle loss. The aging process compromises muscle cells’ ability to repair damage done to them, meaning human bodies lose muscle cells as they age. Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said. Strength training does not totally reverse the process, but it makes up for losses in muscle mass, which can play a major factor in falls – one of the most common causes of hospitalization for older adults. Muscle also burns more calories than fat. For beginners, Schroder recommends slowly integrating resistance training, preferably with the help of a personal trainer; this “makes sure you are safe while challenging you to make strength gains.” She advises beginning with lower body strength training exercises that don’t require equipment. Then add resistance through external objects like free weights and resistance bands. After that, move on to exercises designed to increase core strength and upper body strength. “Most of our clients need assistance to work on balance, flexibility and strength to prevent falls, and independence is high on their priority list,” Schroder said. “People want to start out doing what they used to do when they were 20 or 30 years old, but adaptations need to be made to accommodate prior injuries, lack of flexibility, decreasing muscle mass and limited range of motion.” Building muscle mass is also affected by nutrition. Certain foods are more helpful when looking to increase muscle mass. Schroder advises eating “protein, protein and more protein.” From chicken to steel-cut oats, there’s a protein-rich food from every section of the food pyramid, which offers a simple and convenient way to boost your muscle-building ability. Physical activity in general can positively impact brain health. Schroder covers ways to reduce dementia by 35% through being physically active and other lifestyle changes in this blog. With locations in Dallas, Elizabethtown, Lafayette Hill, Sewickley and Warminster, the not-for-profit Masonic Villages provide continuing care retirement services, children’s services and community outreach services throughout Pennsylvania. For more information, visit www.masonicvillages.org.

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Can face fat be reduced?

While you can't fat burn for your face alone, you can tone your facial muscles. Benefits of facial exercises include: Improving your appearance. Slowing down aging‌

webmd.com - Can You Lose Fat in Your Face? - WebMD

Many people gain weight. It’s common to want to lose weight in one particular area of your body – like your face. While you can’t reduce fat in one area alone, you can take steps to slim your face and lose weight overall .

Losing Fat in One Body Part

Some people believe that they can lose fat in a single area of their body. This concept is also called spot reduction. There are many exercises that target specific body parts, like your stomach or thighs. While exercises do help build specific muscles, they primarily improve your definition after weight loss. Exercises, including strength training, help you burn fat from your entire body.‌ If you want to lose fat in your face, focus on healthy weight loss goals to better your overall health. You may be tempted to follow an exercise regimen or diet that boasts desired results, but don’t be fooled. Spot reduction is a myth. When you lose weight in general, you will also slim your face.‌ Each person loses weight differently. Don’t feel discouraged if you don’t see a difference in your face right away. Be patient and persistent in pursuing your weight loss goals. If you do strength training, the scale may not move as much as you want. This happens because your body is adding weight in lean muscle. You will still see a difference in your face and overall appearance with time.

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