How to Build Muscle and Boost Longevity With the POWER Method
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In order to strength train effectively, you need to keep a lot of things in mind, from perfecting your form to establishing a routine you can stick with and hitting progressive overload
But it’s a goal worth striving for, as building muscle can protect your bones, keep you mobile as you age, improve your metabolic health and so much more, Dr. Joseph Herrera, a sports medicine expert and chair of the department of rehabilitation and human performance for the Mount Sinai Health System, said on TODAY
To help you remember all the important aspects of getting and staying strong, Herrera revealed an easy acronym to help you remember the core elements of strength training
Fitness Tip of the Day: Build Muscle with the POWER Method
Here’s what’s behind Herrera’s “POWER” method:
P: Protein. This macronutrient supports muscle growth and the immune system. It also keeps you feeling full for longer and helps with tissue repair, TODAY.com previously reported
O:Overload, progressive overload, to be exact. This is the process of gradually increasing your weight and/or repetitions. “If you’re doing a set of 10 and you can do another 10 immediately after that, the weight is too light,” he said. That’s how you’ll know it’s time to take it up a notch
W:Workout and when you schedule it. Herrera recommends twice per week if you’re looking to maintain your muscle and up to four times per week if you’re looking to build muscle
E:Energy. In addition to protein, says Herrera, a balanced and nutrient-dense diet filled with healthy fats, carbs and fiber will keep you going until the last set
R: Recovery. Muscle building also happens when you leave the gym, says Herrera. On recovery days, try walking, jogging, cycling or swimming, and prioritize protein and carbs to help your muscles heal and grow
Why It Matters
Building muscle is essential to healthy aging. “You’re more coordinated, you’re stronger to do your activities of daily living (and it) decreases falls,” Herrera said. It can also ward off osteoporosis and improve bone density
Exercise also sends blood to the brain, which releases endorphins and boosts mental health. Plus, you’ll see an improvement in your metabolic rate, building muscle improves insulin resistance, says Herrera. This reduces your risk of Type 2 diabetes, and you’ll find that, with more muscle, you’ll burn more calories at rest
How to Get Started
Building muscle takes time, said Herrera, but you’ll see results in the first few weeks if you’re really committed
“The first four to six weeks of any exercise program is neuromuscular learning,” when your neurotransmitters adapt to your new program and work to ensure your muscles are working at their best
From week six to 12, you’ll start seeing a physical change. And most of the changes you’ll see, Herrera adds, will happen between the three-to-six-month period
For strength training routines for all fitness levels, download the Start TODAY app
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
