Building Muscle, Staying Strong is MORE Important with Age say 55 Year Old Doctor, Athlete

Resistance Training

Shawn Baker, MD emphasizes the critical role of resistance training in promoting longevity and disease resistance. He argues that maintaining lean muscle mass is essential, likening it to guarding gold, as it significantly impacts metabolic capacity and functional longevity 1. Baker highlights that resistance training offers objective feedback, allowing individuals to track progress and make necessary adjustments to their routines 2. He shares, "You don't have to be in the gym doing heavy deadlifts to get stronger. There's many, many ways to do that" 3.

   

High Intensity

High intensity training, combined with conventional exercises, can enhance fitness levels significantly. Shawn Baker incorporates a mix of deadlifts, squats, and pressing exercises weekly, alongside sprinting and explosive workouts 4. He advises pushing oneself close to failure several times a week to maximize hypertrophy, typically within a five to twenty rep range 5. Baker notes, "Super lightweights just take a lot of time, and it's hard to get that failure at a very lightweight" 5.

   

Jiu Jitsu Benefits

Incorporating Jiu Jitsu into fitness routines offers unique physical and mental benefits. Shawn Baker finds the sport engaging and challenging, noting its community-building aspect and the mental stimulation from learning new moves 5. Despite initial skepticism about his low-carb diet, he has successfully maintained his conditioning while practicing Jiu Jitsu 4. Baker shares, "Even though you're trying to, quote, unquote, kill the guy you're rolling with by strangling him or breaking his arm, that's the goal. You don't complete that, but you get them in that position where they're helpless" 5.