
Unlocking the Secret to Aging with Grace: Two Essentials for Rock-Solid Mobility and Strength
2025-05-19
Author: Sophie
Aging is an inevitable part of life that no one enjoys contemplating, but facing the facts can be empowering.
Starting in your mid-40s, many experience a decline in muscle mass, bone strength, joint flexibility, and cardiovascular fitness. However, Jack Claxton, a master trainer at David Lloyd Clubs, assures us that there are two powerful strategies we can implement to combat these effects: boosting your VO2 max and embracing regular strength training.
"The sooner you start, the bigger difference you’ll see in your 70s, 80s, or even 90s," Claxton explains. These foundational elements are crucial for enhancing your mobility, strength, and independence as you age.
1. The Power of Strength Training
Regular strength training is a game changer—not only does it help maintain muscle mass, vital for staving off sarcopenia, but it also bolsters bone density to fend off osteoporosis.
Longevity guru Professor Michael Snyder, who recently highlighted that aging accelerates around ages 44 and 60, emphasizes the importance of preserving muscle mass throughout life.
"Muscle generates beneficial hormones called mitokines or exerkines, which support overall health," Snyder states.
How to Boost Your Strength
You might be surprised to know that studies show you don’t need to spend hours in the gym to reap the benefits. Just two 30-minute strength training sessions a week can significantly increase muscle and strength. Focus on doing one set per exercise, stopping two reps short of failure for maximum efficiency.
2. Elevating Your VO2 Max
Claxton encourages at least two weekly resistance sessions and a third for low-intensity cardio—think brisk walks, cycling, or swimming. Consistently engaging in steady-state cardio will enhance your respiratory efficiency, boosting your VO2 max.
VO2 max measures the oxygen your body can use during any activity, from hiking to gardening. The higher your VO2 max, the more oxygen your body converts into energy, powering your activities.
How to Enhance Your VO2 Max
While it’s true that VO2 max naturally declines with age, regular exercise can stymie or even reverse this trend. Many fitness experts suggest high-intensity interval training to improve VO2 max, but this can be daunting for newcomers. Claxton urges starting at a comfortable pace—just a daily walk can mark a significant improvement.
"There’s no one-size-fits-all approach to cardio," he says. "Find what you enjoy and stay consistent!"