Is there enough muscle strength after the age of 50? 5 simple tests can help evaluate your own physical fitness status

Muscle strength training is not just a patent for young people. It is still very beneficial to start or continue to undergo Strength training at the age of 50 or higher. It not only improves daily life functions, but also helps prevent falls, reduce bone quality and muscle loss, and even promotes awareness of health.

Why should muscle strength training be performed after the age of 50?

Starting from around 30 years old, the body's muscle mass will be lost at a rate of about 3% to 8% every 10 years, which is closely related to sarcopenia. Muscle reduction can affect body function, increase risk of falls and fractures, and even lead to a decline in quality of life and an increase in hospitalization.

The benefits of muscle strength training include:

. Extend muscle and bone loss

. Increase balance sense and action control

. Improve the stability of the relationship and prevent injuries

. Helps manage weight and blood sugar

. Strengthen brain function, including memory and attention

Want to know your muscle strength? 5 home self-tests recommended by experts

The following five simple tests can be evaluated, which can evaluate your muscle strength after the age of 50:

1. One-Foot Balance

Test focus: balance and core stability.

Practice: Put your hands on your hips, stand with one foot, target ≥ 10 seconds.

2.Sitting-Rising Test (Sitting-Rising Test)

Test focus: whole body coordination, lower limbs and core muscle strength.

Practice: Sit down with your feet crossed and stand up again. During the process, try not to use your hands to support it, and you will get 10 points.

3. Wall Sit

Test focus: muscle strength on the front side of the thigh.

Practice: Bend your knees to 90 degrees with your back against the wall, and last for more than 30 seconds.

4. Plank

test focus: core stability.

Practice: The goal is maintained for 30 seconds to 1 minute.

5. Push-Up

Test focus: upper limbs and core muscle strength.

Practice: 5 to 10 strokes can be completed at a time as the basic standard, and can be adjusted to the knee support type according to personal energy.

If you cannot complete the above test, you don’t have to be discouraged. These tests are only helpful to you to understand the current situation and can be gradually improved through training in the future.

What should you pay attention to before starting muscle strength training?

Before starting any sports plan, especially for ethnic groups over 50 years old, it is recommended to discuss with the doctor first, especially if you have the following situation:

. Bone relaxation or inflammation

. Heart disease or diabetes

. The history of spine or chords has been injured

At the same time, please remember the following principles:

1. Step by step: Start with light weight and simple movements, such as bare hands squats and slapped tips.

2. Pay attention to the correctness of movement: Incorrect postures can easily cause hindrance or spinal damage. It is recommended to seek professional instruction and guidance.

3. Perform resistance training 2 to 3 times a week, and avoid training the same muscle groups for two consecutive days.

4. Recent recovery: Muscle repair speed over 50 years old is slower, and proper rest helps avoid excessive fatigue and injury.

Regardless of whether you have exercised before, starting strength training at any time can lead to positive changes. Take these five tests as a starting point, record your own abilities and progress, and gradually make your body stronger and more stable.