| Wellness
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💡 TLDR
Forget everything you heard about aging—Chrissa Benson is actually packing on more muscle in her 40s than she did in her 20s! She’s crushing her goals by prioritizing three specific strength moves to fight muscle loss and keep her heart healthy.
Chrissa Benson is officially proving that your fitness era doesn’t have an expiration date. While some people might worry about getting older, the certified perimenopause strength coach and fitness creator is actually seeing her upper-body strength hit new heights. She recently took to Instagram to share that she has more muscle now in her 40s than she ever did in her 20s, and it’s all thanks to a specific trio of movements she refuses to skip.
Fighting Age-Related Muscle Loss
The science is pretty clear on why we need to start lifting: sarcopenia—aka age-related muscle loss—can start creeping in as early as age 30. Research shows that muscle mass can drop by about 3% to 8% every decade, and things only speed up after you hit 60. But hitting the gym isn’t just about looking toned; two hours of strength work a week is associated with a 22% lower risk of developing major cardiovascular disease. Even better? That same amount of work can lead to a 44% lower risk of having a heart attack. Beyond protecting your heart, building strong arms helps with everyday functional moves like lifting or reaching, which keeps you independent for longer.
💫 two hours of strength work a week is associated with a 22% lower risk of developing major cardiovascular disease.
The Three Non-Negotiable Moves
Benson isn’t gatekeeping her routine, so she dropped the three exercises that are currently fueling her gains. First up, she highlighted a move that is totally underrated for targeting the back and shoulders. She suggests going a little lighter on this one, noting that she uses 10lbs for her sets. Next, she moved into an exercise that gives the standard bicep curl some serious competition. For this one, she bumps the weight up to 15lbs, focusing on keeping the movement nice and slow and controlled. Finally, Benson swears by heavy sets of a chest and back focused movement, insisting she goes heavy every single time to get the most out of it. It’s time to pick up those weights and claim your midlife gains.
How many days a week are you actually hitting the weights?
❓ People Also Ask
Why is it important to build muscle as you age?
Building muscle is essential to combat sarcopenia, which is the age-related loss of muscle mass that can begin as early as age 30. Research indicates that muscle mass typically drops by 3% to 8% every decade, a process that accelerates after age 60. Engaging in strength training helps maintain functional independence for everyday tasks like lifting or reaching. Additionally, performing two hours of strength work weekly can significantly lower the risk of developing major cardiovascular diseases and heart attacks.
What are the health benefits of regular strength training?
Regular strength training provides significant cardiovascular protections and improves functional physical capabilities. Completing two hours of strength work per week is associated with a 22% lower risk of developing major cardiovascular disease. Furthermore, this level of activity can lead to a 44% lower risk of experiencing a heart attack. Beyond heart health, building muscle through resistance training supports essential daily movements, which helps individuals maintain their independence and mobility as they get older.
How does Chrissa Benson build muscle in her 40s?
Chrissa Benson builds muscle by focusing on a specific trio of non-negotiable strength movements. Her routine includes an underrated exercise targeting the back and shoulders using lighter weights, such as 10lbs, to ensure proper form. She also performs a controlled bicep-focused movement using 15lb weights to maximize engagement. Finally, she incorporates heavy sets of a chest and back focused movement, insisting on lifting heavy weights every single time to achieve the most effective muscle gains.
What is sarcopenia and when does it typically start?
Sarcopenia is the medical term for age-related muscle loss that affects the body over time. This physiological process can begin creeping in as early as age 30, causing muscle mass to decrease by approximately 3% to 8% every decade. The rate of muscle loss tends to speed up significantly once individuals reach the age of 60. Consistent strength training is a primary way to fight this decline and maintain physical strength throughout the aging process.
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📰 Source: Womens Health