muscle health

Why Women Over 35 Are Being Told to Lift Heavier Weights

14May

By AmaNo Comments

Why Women Over 35 Are Being Told to Lift Heavier Weights

For years, many women were told the formula was simple: lighter weights, higher reps, repeat. Three sets of 12 became gym culture’s default setting. But for countless women entering their late 30s and 40s, something frustrating started happening — the workouts that once shaped their bodies suddenly stopped working. The issue, experts say, may have less to do with effort and more to do with hormones. Why the Old Workout Formula Changes With Age As women move through their mid-30s and beyond, natural shifts in estrogen and progesterone begin affecting how the body responds to exercise. Energy changes. Recovery changes. Muscle-building changes too. That is why many fitness professionals are now encouraging women to rethink traditional strength training routines. Instead of endless...

The Hidden Health Benefits of Muscular Strength and Endurance Training

10May

By AmaNo Comments

Muscle Building & Strength Training

The Hidden Health Benefits of Muscular Strength and Endurance Training

For many adults, fitness usually means one thing: cardio. Walking, jogging, cycling, or trying to hit a daily step count often dominate conversations about health and weight loss. But fitness experts say one of the most important parts of physical health continues to be widely overlooked — muscular strength and endurance training. Whether it is lifting weights, using resistance bands, doing squats at home, or practicing Pilates, strength-focused exercise is increasingly being recognised as essential not only for fitness but also for long-term health, mobility, and disease prevention. Yet despite the benefits, participation remains surprisingly low. Why Strength Training Is Often Neglected Health guidelines recommend adults train major muscle groups at least two to three times p...

Why Your Core Matters More Than You Think And the Simple Test That Proves It

23Apr

By AmaNo Comments

Personal Stories & Opinion

Why Your Core Matters More Than You Think And the Simple Test That Proves It

Try this: sit upright, shoulders back, chin slightly raised, feet flat, and your stomach gently pulled in. Hold that position while reading this. Within minutes, discomfort creeps in — your back tightens, your shoulders tire, and your posture begins to collapse. That strain is not just inconvenience; it is evidence of a widespread but often overlooked issue: weak core muscles. The Hidden Centre of Strength Contrary to popular belief, the “core” is not just about visible abs. It is a complex network of nearly 30 muscles spanning the abdomen, back, hips, pelvis, and even the buttocks. Together, these muscles stabilise the spine, support posture, and enable the body to transfer force efficiently between the upper and lower limbs. “When the core is strong, everything else works bet...

How Much Muscle Should You Have? Understanding Muscle Mass and Why It Matters

17Apr

By AmaNo Comments

Muscle Building & Strength Training

How Much Muscle Should You Have? Understanding Muscle Mass and Why It Matters

In gyms, health apps, and wellness conversations around the world, people often talk about gaining muscle or improving body composition. But a simple question remains surprisingly difficult to answer: how much muscle mass should a healthy person actually have? While many fitness enthusiasts focus on building muscle for appearance or athletic performance, experts say muscle mass plays a far more important role. From supporting mobility to protecting long-term health, maintaining muscle is increasingly recognized as a key marker of overall well-being. Understanding Muscle Mass To understand muscle mass, it helps to start with the bigger picture of body composition. The human body is generally divided into two main components: body fat and lean body mass. Lean body mass includes e...