Muscle loss after age 30: 3 strength training exercises at home.

Muscle mass and strength decline can begin around age 30 and progress more rapidly with a lack of physical activity. According to the source, appropriate strength training can help increase muscle mass, improve flexibility, mobility, and long-term quality of life.

Regular strength training is also known to boost metabolism, protect bones and joints, improve balance, and reduce the risk of falls, which is especially important for middle-aged and older adults.

Principles of safe exercise before starting

• Prioritize technical standards.Actively engage your muscles throughout the exercise to reduce the risk of injury and optimize effectiveness.
• Exercise regularlyThe recommended frequency is 3-4 sessions per week.
• Gradual increaseOnce you're familiar with it, increase the difficulty by changing the variations, increasing the number of repetitions, increasing the holding time, or decreasing the rest time.
• Stop exercising if you experience any unusual pain.Sharp pain, numbness, dizziness, or increasing pain are signs that require stopping and reassessing the situation.

1. Squat: Increases leg and glute strength.

Squats are a fundamental functional exercise that simultaneously engages several large muscle groups such as the quadriceps, hamstrings, glutes, and core. Activating these muscle groups not only helps increase lower limb strength but also contributes to spinal and hip stability.

In daily life, actions such as standing up and sitting down, climbing stairs, or carrying heavy objects rely heavily on the strength of the leg and gluteal muscles. Sources indicate that regular squatting helps maintain independent mobility and stimulates bone density, thereby reducing the risk of osteoporosis with age.

How to do it

1. Stand upright, feet shoulder-width apart, and gently tighten your abdominal muscles.
2. Push your hips back and bend your knees as if you were sitting down.
3. Keep your chest open, your back straight, and your eyes looking straight ahead.
4. Perform3 roundseach half12-15 times, short breaks between halves.

Note according to sourceOnce you're comfortable with the movement, you can add a kettlebell or water bottle to increase resistance.

2. Plank: The foundation for strong abdominal and back muscles.

The plank is an effective exercise for strengthening the deep core muscles, including the abdominal muscles, lower back muscles, and pelvic floor muscles. A strong core is described as a “biological shield” protecting the spine, making daily movements safer and more efficient.

For people who sit for long periods, the abdominal and back muscles often weaken, easily leading to chronic back pain and postural misalignment. Plank exercises help reactivate these muscle groups, improving posture and reducing pressure on the lumbar spine.

How to do it

1. Place your forearms on the floor, with your shoulders aligned with your elbows.
2. Straighten your legs, and tighten your abdominal and gluteal muscles.
3. Keep your body in a straight line from head to toe.
4. Perform3 roundseach half30-45 seconds, depending on ability.

3. Glute bridge: Supports posture and lower back strength.

Glute exercises focus on the gluteal muscles, hamstrings, and lower back—muscle groups that are prone to weakness and muscle atrophy due to prolonged sitting. Strong gluteal muscles help stabilize the hip joints and spine, thereby improving posture and reducing the risk of back pain.

In addition to increasing strength, the source states that this exercise also helps improve hip flexibility, supports blood circulation, and relieves muscle tension. This exercise is suitable for both beginners and seniors.

How to do it

1. Lie on your back on the floor with your knees bent and your feet flat on the floor.
2. Gently tighten your abdominal muscles, keeping your spine in a neutral position.
3. Actively push your hips upwards, tightening your gluteal muscles at the top of the movement.
4. Perform3 roundseach half15-20 times.

For sustainable muscle growth: training, nutrition, and rest.

The source emphasizes that muscle growth depends not only on performing the exercises correctly but also on gradually increasing the difficulty over time. Furthermore, sustainable results are essential.adequate protein intakeandGet adequate rest.This allows the muscles time to recover and grow.

Strength training is an important part of preventive medicine, helping to slow muscle atrophy, reduce the risk of injury, and improve quality of life with age. When maintained as a habit, simple exercises can help the body become healthier and more active in daily life.

Warnings and when to see a doctor

• You should consult a doctor beforeStart a new exercise program, especially if you are middle-aged/older, have been sedentary for a long time, or have musculoskeletal conditions.
• If during or after exercise you experience increasing pain, radiating pain accompanied by numbness or weakness, dizziness, shortness of breath, or if symptoms persist or worsen,Need to go to a medical facility.

This information is for reference only and does not replace medical advice. If symptoms persist or worsen, seek medical attention. Results may vary from person to person.