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You should never skip leg day after you reach the age of 35 Credits: Social Media
By Molly Young

You should never skip leg day after you reach the age of 35

By Molly Young

Many gym-goers know to never skip leg day, but research shows that you really shouldn’t avoid training those muscles after you reach the age of 35.

An orthopedic surgeon highlights the necessity for increasing muscle mass for longevity, and scientific research backs up the facts! Learn why you shouldn’t be skipping squats in your fitness routine.

Leg press exercise.
Closeup side view of mid 20’s blond woman exercising on a leg press machine at a gym. She’s wearing black track suit and orange sleeveless tank top. Blurry gym equipment in background. Credit: gilaxia (Getty Images)

Surgeon says you shouldn’t skip squats after 35

Nick Pappas MD (known as @doctor.nick1 online) shared a TikTok video revealing that “squats are the single best exercise you can do to live longer.”

Research suggests that increased lean muscle mass can promote longevity and improve your overall health, especially in older individuals.

After reaching age 35, findings show that humans lose (on average) around one percent or more of muscle mass per year.

Preserving muscle mass (through regular physical activity, especially resistance-type exercise training, and high protein intake) is therefore very important – especially with age.

The best exercise you can do to improve lean muscle mass and strength, and potentially live longer, is squats because they work three of the largest muscle groups in the body (gluteus maximus, quadriceps, and hamstrings).

Squats can be done with or without resistance (Doctor Nick says using bodyweight is okay if you have hip, back, or knee problems), but resistance is better for building and maintaining muscle.

Alternatively, if you’re unable to do squats, walking up a treadmill on a six-degree incline or more is also an excellent leg workout, says the orthopedic expert.

@doctor.nick1

Friends don’t let friends skip leg day! Research suggests that increased lean muscle mass can promote longevity and improve your overall health, especially in older individuals. After age 35, on average we lose around 1 percent or more of muscle mass per year. Therefore, preserving muscle mass is something we should all be working on, especially as we age. What’s the single best exercise you can do to improve lean muscle mass and strength… and potentially live longer? Squats! Why? It works 3 of the largest muscle groups (gluteus maximus, quadriceps, hamstrings) in our bodies. Squats can be done with or without resistance (bodyweight is OK if you have hip, back, or knee problems). However, resistance is better for building and maintaining muscle. So if there’s one exercise you should try to do consistently, I would make it squats. Don’t skip leg days, and you might just live longer… or at least be healthier. If you cannot do squats, walking up a treadmill on 6 degree incline or more is also an excellent leg workout. Lastly, do you know what movie this quote is from? Leave your answer in the comments. #fitness #muscle #aging #longevity #legday #squats #gym

♬ original sound – Nick Pappas MD

Study shows how muscular fitness aids life longevity

A study published in 2018 was based on the role of dietary protein and muscular fitness on longevity and aging.

Findings delve into age-related changes in muscle architecture, showing that distinct alterations in muscles occur during aging as a result of inactivity. This originates from the aging process (also known as senile sarcopenia).

The research concludes that muscular strength represents an independent role in the prevention of chronic diseases, whereas muscular weakness is strongly related to functional limitations and physical disability.

Additionally, low muscular strength has been recognized as an emerging risk factor for premature mortality beyond traditional risk factors such as hypercholesterolemia, obesity, hypertension, and smoking. So keep moving!

Since muscle strength is known to decline with age, resistance-type, and endurance-type exercises are currently prescribed by numerous health organizations to improve fitness and counteract the adverse effects of aging on health-related parameters, including the risk of morbidity and mortality.