Exercise is about more than just fitness or aesthetics. It’s what it means for our ability to stay independent for longer. Here’s the cardiorespiratory fitness (VO2peak) needed for common daily activities. Once our fitness drops below these thresholds, we can no longer

Age-related strength loss isn’t uniform. And that tells us something about the real cause. We tend to blame ageing, but the muscles hit hardest are those we rely on most for daily movement. That means inactivity is the real problem. Any strength work helps - but don’t neglect

Most people “know” exercise is beneficial. If knowledge was enough, we’d all be fit and active by now. That’s why mindset is so critical. You can know that strength training protects your muscle, or that 150 minutes a week is ideal - but if you believe you’re “too old,” “too

Less than 12% of adults aged 65+ meet physical activity guidelines. But what happens when they do - even for just 4 weeks? - Aerobic fitness (predicted VO2max) ↑ +13% - Quadriceps muscle size ↑ +9% - Whole-body strength ↑ +47% Another reminder it's never too late to

💡Insights and image from: Nunes EA, Stokes T, McKendry J, Currier BS, Phillips SM. Disuse-induced skeletal muscle atrophy in disease and nondisease states in humans: mechanisms, prevention, and recovery strategies. Am J Physiol Cell Physiol. 2022 Jun 1;322(6):C1068-C1084.

Ageing doesn’t guarantee decline - but inactivity does. So prepare before the next setback. Build muscle like your future depends on it. Because it does.

✅ Seeing rehab as a chance to rebuild Don’t just aim for “back to normal.” Aim to come back stronger than before.

✅ Being proactive after setbacks Don’t assume you’ll bounce back. Older adults often don’t fully regain lost muscle - even with rehab. That’s why early strength training matters.

Te good news is you can break the cycle by: ✅ Building a strength buffer now Muscle is your functional super fund. The more you have going in, the more you keep.

The reality is, muscle loss happens up to five times faster than it builds back. So even short-term inactivity can have long-term consequences. That’s how the vicious cycle starts: Disuse ➡️ Decline ➡️ Incomplete recovery ➡️ Lower baseline ➡️ Repeat

This means you don’t just return to where you were. You often come back weaker. And the next time life knocks you sideways? You drop even further.

Now imagine the impact if you’re older, with lower reserves and slower recovery. When you're younger, your body bounces back. You lose a bit of strength, then rebuild it. But with age: - Your baseline is lower - Recovery is slower and often incomplete - Disuse events are more

And it doesn’t take much to cause a major setback. In one study, just two weeks with one leg in a brace - like after minor knee surgery - led to: - 10% loss of muscle size - 25% drop in leg power That’s a big hit - and it happened in healthy young men. https://t.co/ITLBfBChW9

We often think of muscle loss as a slow, steady decline that comes with ageing. But in reality, it often happens in sharp drops - not from age, but from disuse events. These are periods where you're significantly less active than usual, like: - Injury - Illness - Surgery

Age alone doesn’t steal your muscle and strength. It’s what happens when you stop moving. Here's why: 🧵

Lessons the gym teaches you: - Small wins stack - Recovery matters - Consistency wins - Progress isn’t linear - Discipline > motivation - Growth requires discomfort - Confidence is built, not found - You’re stronger than you think - Nobody can do the reps for you - Show up, even

Data from: Qaisar, R., Hussain, M.A., Franzese, F. et al. The simple task of lifting five kilograms serves as a predictor of age-related disorders in old adults. Sci Rep 15, 17833 (2025). https://t.co/PRZUInbr0d

Among 51,536 adults aged 50+, difficulty lifting a 5 kg weight (reported by 19.5%) was linked to higher risk of cardiovascular, neurological, and musculoskeletal disorders, and lower quality of life over 4 years.

Knowing exercise is good for you is essential—but not enough. Most people already know. The real problem is doing. The biggest opportunity isn’t more facts. It’s better systems, habits, and environments that make movement a natural part of life.

📷 Data and infographic from: Faigenbaum AD, Stracciolini A, MacDonald JP, Rial Rebullido T. Mythology of youth resistance training. Br J Sports Med. 2022 Jun 9:bjsports-2022-105804. https://t.co/1BpVHH0ah2

It’s never too late to build muscle and strength. But the reality is, it's easier when you’re younger. That raises an important question: How young is too young to start strength training? If you ask around, you’ll hear the same old myths: ⚠️ “It’s only for athletes.” ⚠️