I Tried 'Anti-Ageing' Workouts For A Month – Here's How It Went

Bodyweight Bulgarian split squat on the lefT: weights on the rightIf there’s one habit my job as a lifestyle writer has taught me to stick to, it’s exercising. All fitness, from walking to weightlifting, has benefits. Maintaining your muscle mass as you age might help to prevent everything from dementia to falls.As a result, I’m pretty religious about my five-day workout minimum. But I’ll be honest; it took until last month for me to finally enter what I jokingly called “the gym part of the gym,” or the part with intimidating squat racks and clanging machines. That’s a mistake, I know. A 2024 Mayo Clinic article discussed a paper in which researchers found that resistance (or strength) training “could slow and, in many cases, reverse the changes in muscle fibres associated with ageing.” Muscle loss begins as early as 30, which looms ever closer.Meanwhile, a 2023 paper found that resistance training may even make your skin look younger.Fine, I told myself last month; years into my exercise journey, I decided to expand my recent dumbbell dabbling and try some “proper” weights. Here’s how it went:Week 1 I was used to following body weight and dumbbell exercises, which can go a long way to preserving muscle mass. But to grow new muscle, I had to try progressive overload, or trying more and more challenging weights. I had already embarrassed myself by trying to squat with a pair of 18kg dumbbells on my shoulders (do not do this). Instead, I figured I’d replace the “lighter” moves in my workouts with the “heavier” options they were trying to recreate. So, where I once did dumbbell squats, I thought I’d try squatting using a bar; the same went with Romanian deadlifts. Even when I used dumbbells, as for Bulgarian split squats, I reckoned I’d up the weight and decrease the reps. But on my first day, I failed to ask a PT how to load the bar and didn’t put clips on the end of it. That led to a plate clattering loudly on the ground (dangerous and mortifying), so I quit out of shame. The second day was cardio; on my third day, I figured I’d half-heartedly try some machines to work upper body, and realised how much I’d neglected my arms and back. The weights were too heavy, and put me off the moves.I’ll be honest – I didn’t stick to it that week. I went back to my regular workouts because I was too ashamed (a common reason to quit or never start). Week 2 Over the weekend of week one, I figured I’d regroup and find out what went wrong. I didn’t have a plan, I wasn’t sure how to use all the equipment, and I was embarrassed, I realised. The first issue took a Sunday evening’s work of scheduling, while the second was solved by simply asking a member of staff to talk me through the moves and researching them online. I began my first day with five moves I’d done versions of before (squats, Romanian deadlifts, lunges, kettlebell swings, and hip thrusts). Only three of these needed to involve new machines, which was a nice compromise; I asked the staff member to show me those before I began. I was still a little embarrassed, but as the week went on, I asked for advice on two more machines (leg press, lat pulldown) and started to enjoy how much more streamlined my workouts began to feel. Weights on the left: doing a boyweight Bulgarian split squat on the rightWeek 3I began my new week excited to get going. I hadn’t felt muscle twinges for months before trying my new weights routine (which isn’t always a bad thing), but I’ll admit I was enjoying the twinges I’d started feeling after upping the weights. I also used to work every muscle group every day, and liked the fact that my legs got days off. I had a clearer view of what was possible, and lifted heavier than I had before. My Bulgarian split squats in particular, taught me what “training to failure” really means; my neglected upper body did scream out in protest when I began attempting assisted pull-ups and bench presses, but I enjoyed the activation. Basically, this was when I truly began to feel I was “getting it.” Flexing my (baby, OK!) bicep at my beleagured partnerWeek 4I am converted. I think I’ve noticed some muscle changes already (my poor partner has been asked to squeeze my bicep more often than he’d likely enjoy).I am getting stronger by the week – common for beginners – and feel like my workouts have taken more of a firm direction, with clearer goals. Additionally, my workouts have become simpler, though not faster. I do five clearly defined sets on my strength days, sticking to running on my other ones; I feel my cardio has benefited from my added strength. I think I might have more energy, too, and am more motivated. I can’t say if it’s done any “anti-ageing” magic yet. But both I and experts seem to agree that strength training, combined with some cardio, is my best bet for keeping myself healthy as I get older; and four measly weeks into it, I can see myself sticking to the advice for life.If you’re hoping to get into a similar routine, I suggest speaking to a PT or gym staff first, being patient, and having a plan – failing to do all three at first held my progress back for about two weeks.Related...These 2 Changes Got Me Back Into Running After 4 Years OffI Ignored A Snobby Running 'Rule' And Finished My First MarathonI Stopped Working Out My Abs And Got The Strongest Core Of My Life

Comments

Breaking news

First pictures of car exploding near Keir Starmer’s house in ‘arson attack’

Metro

Viral Olympics star announces return to her sport after being thrown out of the athletes' village in Paris for 'inappropriate conduct'

about 2 hours ago

Month of rain falls in just an HOUR before the Met Office predicts sunshine for the week ahead

Dailymail

Labour's jobs downturn: Fall in payrolls and vacancies gathers pace as Rachel Reeves' NICs raid hits - with unemployment nudging up

about 2 hours ago

Dailymail

Rugby playing dad-of-three hit by deadly motor neurone disease - the first sign was a common symptom missed a DECADE earlier

about 2 hours ago

Dailymail

Plane passenger's hilarious way of getting a nap on a Ryanair flight - Would you try it?

about 2 hours ago

Dailymail

Which? reveals the best supermarket garden furniture for 2025 - from Aldi, Asda, Sainsburys and more

about 2 hours ago

Dailymail

Breakthrough for Nazi gold train treasure hunters as mystery letter 'reveals location of secret tunnel hiding three carriages packed with precious metals' in Poland

about 2 hours ago

Dailymail

More than 400 ISIS fighters have returned to Britain WITHOUT being prosecuted for atrocities, report finds - but calls for UK to do more to bring home jihadi brides' children

about 2 hours ago

Retail sales bask in record April sunshine as Britons splash out

Dailymail

Katie Price, 46, reveals she has donor eggs from women who look like her amid plans for baby number six and even has a sperm donor lined up - but it's NOT boyfriend JJ Slater

about 2 hours ago

Dailymail

Starmer faces Labour revolt over 'island of strangers' crackdown on immigration - despite PM's advisers saying net inflows will STILL be over 250,000 a year

about 2 hours ago

Green & Cummins return for Test Championship final

BBC News

Comments

Breaking news

First pictures of car exploding near Keir Starmer’s house in ‘arson attack’

Town horrified by mystery of ‘exploding’ birds found dead in their gardens

Billy Bragg: ‘An audience can generate a sense of social solidarity’

How AI can help you unleash your productivity, and really work smarter, not harder (all via your mobile)

Marks and Spencer says customer data was stolen in cyber attack

Sycamore Gap pair quizzed over homophobic attack days before tree was felled

What was the Flower Moon and when will the next one be?

NATO alarm as Russian military gather on border of another European country

Brit dad with just 37 followers jailed for ten years over tweet

Fred West's sinister 'camouflage' for awful crimes using Glasgow ice-cream van

New NHS Lanarkshire Chief Executive praises staff after first week in post

Pensioner arrested after cops seize £3.2m worth of drugs from industrial estate

'I’m a broadband expert – this is the best step-by-step guide to cut your bill'

Sporting heroes inducted to North Lanarkshire Hall of Fame

Dad stabbed three kids' windpipes so they 'wouldn't scream' after he hid dark secret

Job vacancies fall - as employers hit with higher costs

M&S says customers' personal data taken by hackers

Jenrick claims UK 'already island of strangers' - and names locations with 'segregated society'

'Entitled stranger parked on my driveway - I can't believe what she said to me'

Two-year-old dies one month after leukaemia diagnosis - four doctors missed symptoms

Mum's heart 'changed colour' after she died for 33 minutes during routine surgery

Builders noticed something odd under stairs - then found woman's body wrapped in plastic

Top female athletes protest 'outdated' uniform mandate at championship match

Major Malaysian Airlines Flight MH17 update as UN makes landmark Russia ruling

US Olympic gold medalist Kyle Snyder arrested for 'engaging in prostitution' with undercover officer

Shocked art fans are all saying the same thing after seeing the original 'Great Wave' painting

Viral Olympics star announces return to her sport after being thrown out of the athletes' village in Paris for 'inappropriate conduct'

Month of rain falls in just an HOUR before the Met Office predicts sunshine for the week ahead

Meghan Markle reveals she's 'crafting something special' with her As Ever brand after being quiet for the last two weeks

I'm no longer speaking to my pregnant sister - after she named her baby after a disease

Meghan Markle talks about getting her 'hands dirty' on latest podcast with medical scrubs brand founder Heather Hasson

I was diagnosed with terminal colon cancer after brushing off symptom that strikes millions after they eat

Diddy's lawyer's astonishing request of eight-and-a-half-months-pregnant Cassie as she prepares to testify

Car parks could be covered in solar panels to deliver EV charging as part of latest Net Zero push

Labour's jobs downturn: Fall in payrolls and vacancies gathers pace as Rachel Reeves' NICs raid hits - with unemployment nudging up

Rugby playing dad-of-three hit by deadly motor neurone disease - the first sign was a common symptom missed a DECADE earlier

Plane passenger's hilarious way of getting a nap on a Ryanair flight - Would you try it?

Which? reveals the best supermarket garden furniture for 2025 - from Aldi, Asda, Sainsburys and more

Breakthrough for Nazi gold train treasure hunters as mystery letter 'reveals location of secret tunnel hiding three carriages packed with precious metals' in Poland

More than 400 ISIS fighters have returned to Britain WITHOUT being prosecuted for atrocities, report finds - but calls for UK to do more to bring home jihadi brides' children

Retail sales bask in record April sunshine as Britons splash out

Donald Trump arrives in Saudi Arabia as he looks to seal huge deals for the US during Gulf tour

Marks & Spencer issue major update in wake of cyber attack that has crippled high street giant

Katie Price, 46, reveals she has donor eggs from women who look like her amid plans for baby number six and even has a sperm donor lined up - but it's NOT boyfriend JJ Slater

Starmer faces Labour revolt over 'island of strangers' crackdown on immigration - despite PM's advisers saying net inflows will STILL be over 250,000 a year

Green & Cummins return for Test Championship final

'If he wins again he might not stop' - will Spieth join Grand Slam club?

M&S says personal customer data stolen in cyber attack

Trump Lands in Saudi Arabia, Kicking Off Tour of Gulf States

Man Arrested Over Fire at Starmer’s North London House

Xi Woos Latin American Leaders With Promises of Cooperation on Technology

John Swinney 'intervened to stop Michael Matheson standing for Holyrood again'

Donald Macaskill: Behind the rhetoric, it is lives — not numbers — that should matter

UKGov warn firms as 100,000+ Scots face energy cuts over meter crisis

Three soldiers injured after shooting incident at UK military base

Parents' council given a hand to turn unused Bargeddie land into fantastic community garden

Fred West's horrifying last wish exposed in final letter to killer wife Rose

Government hails new agreement with pension providers to boost investment in UK firms

Trump says it would be 'stupid' not to accept Qatari plane - as jet already in the US

Man arrested over arson attacks after fire at Keir Starmer's house