If you’re a masters runner and losing some muscle mass, no worries, Runner’s World breaks it down for you. One of the key things to remember is to get ambitious in your strength training.
Ambitious Strength Training: “You have to do more strengthening to build back what’s lost,” says Frey. “If you’re doing it properly, you almost can’t do enough resistance training to offset what’s happening,” says Wharton.
“Twice a week is sufficient if it’s of good quality,” says Trappe. “You don’t need to be exotic if your goal is basic strengthening to build muscle—three sets of eight to 10 reps at 70 to 75 percent effort with good form. If you’re using the right amount of weight, it’s going to feel heavy. If you can do only six reps, it’s too heavy. If you can do 15, it’s too light.”
Target the large muscle groups most affected with exercises such as leg lifts, squats, dead lifts, and calf raises.
Read the full article HERE.