To recover and maintain muscle mass, the training program needs to have appropriate resistance, sufficient intensity of challenge and reasonable rest time.
Prioritizing exercises that affect large muscle groups with familiar movements in daily life will help increase strength and improve mobility. When the last repetitions become difficult but you still maintain the technique, muscles will be stimulated to develop.
Prioritize large muscle groups
Exercises such as squats, hip crunches, and weightlifting work on multiple muscle groups at the same time, bringing higher efficiency than isolation exercises.
Focus on the last repeats
The last 2-3 repetitions should create a challenging feeling, but you still need to ensure the correct technique. This is an important factor in increasing strength and muscle development.
Utilize available tools
You can use weights, resistance bands, backpacks, water bottles, or exercise with your body weight. It is important to choose the appropriate resistance level for muscles to move and develop effectively.
Maintain regular exercise
You should exercise 2-4 sessions per week and spend at least one day off between high-intensity strength training sessions so that muscles have time to recover.
Combine nutrition and rest
Supplementing enough protein, drinking enough water and getting enough sleep will help the body recover better and optimize exercise efficiency.
