By Coach Nadia Popova

As we age, certain processes occur in our bodies that can impact various aspects of our health.

Today I am going to talk about loss of muscle mass and bone density and how to counteract its negative effects with weight-bearing exercises. Muscle loss and bone density loss are called sarcopenia and osteopenia, respectively. Over time they progress and can significantly lower the quality of life as people start losing strength, mobility, flexibility, and balance and get more prone to injuries.

What are Weight-Bearing Exercises? 


Weight-bearing exercises, also known as resistance or strength training, are activities that make your muscles work against an external force. This force could come from dumbbells, resistance bands, gym machines, or even your own body weight and muscles. Regular strength training effectively counteracts age-related muscle loss and has a whole range of other benefits.

Benefits of Weight-Bearing Exercises.

– Preservation and building of muscle mass:

Weight-bearing exercises stimulate muscle fibers, prompting them to adapt and grow stronger. This leads to the maintenance and even increase of muscle mass, which is essential for preserving functional independence and overall quality of life.

– Increased bone density:

Strength training also puts healthy stress on your bones, stimulating them to become denser and stronger. This is especially important for preventing osteoporosis and lowering the risk of fractures.

– Enhanced metabolism:

Maintaining and building muscle mass increases a higher resting metabolic rate. This means that even at rest, you’ll be burning more calories, simplifying weight management and fat loss.

– Improved joint mobility:

Weight-bearing exercises help maintain the health and flexibility of your joints, lowering the risk of stiffness and discomfort as you age.

– Enhanced balance and stability:

Weight-bearing exercises imply engaging various muscle groups, which improves balance and stability. Which in turn lowers the risk of falls, a common concern among older adults.

– Mental well-being:

Physical exercise has been linked to the increased release of endorphins, which are natural mood enhancers. Thus, it can also help you better cope with stress, anxiety, and depression, contributing to better overall mental well-being.

Incorporating Weight-Bearing Exercises into Your Routine It’s never too late to start weight-bearing exercises. However, if you are new to them, it’s always a good idea to consult a professional, or better, use the assistance of a personal trainer who will teach you proper technique and ensure you are following it to prevent injuries and achieve optimal results. It is also advised to start slow and use minimum weights, increasing them as your strength progresses.

You can find the best personal trainers who will tailor an individual training program and come to your desired location to train at the time you choose at “Send Me A Trainer” in Coachella Valley.

The team of professionals led by Nadia Popova provides the highest level of personal training services for people of all ages and physical fitness.

Best in Health,