Can weight training reverse bone loss after menopause? Why is resistance training just as important as cardio for over 40s? And what are the go-to exercises to stay strong for life?
Mike Murphy, head physiotherapist at Rapid and founder of the Master’s Program Ireland, joins me on this week’s episode of The Real Health podcast.
At the beginning of the interview, I asked the physio about varying exercise. He says, “People tell me what I’m doing in the gym, and I ask, when did you start this? ‘Oh, 15 years ago and they haven’t changed the weight or the exercise since. So, I think if you’re doing the same thing over and over, it’s better than nothing. But you’ve probably missed an opportunity with a bit of variation.”
As we age it’s important to do a range of movements that mirror real life. Murphy explains the core movements he teaches, “I think between a squat and a deadlift, if you do that, we’re going to tick so many boxes. Number one, they’re both functional. A deadlift is picking something off the floor. If I want to pick up my grandchild, go on holidays and pick up my suitcase, pick up a pot in the garden, we can start that with a four kilo (weight), and we can progress to a 200 kilo one. Not that anyone will get there.”
You can listen to the full episode below or wherever you get your podcasts.