The good news is that if you have done strength training in the past, even if that was long ago, you should be able to gain muscle more quickly than if you had never trained at all.
Scientists at the University of Oslo have demonstrated that strength training increases the number of muscle nuclei- the centers of muscle cells - and that these nuclei remain even long after exercise stops and muscles shrink. This, in turn, makes it much easier to increase muscle size and strength when resuming a strength training program.
The researchers aren't sure exactly how long muscle nuclei hang around, but they think it could be years, even decades. So the exercise you did for high school sports may serve you well late in life, even if it's been a while.
So what if you weren't an olympic hopeful in your youth? What if the muscles of your youth don't recall hitting the gym, ever?
Don't be discouraged! Yes, left unchecked, the aging process will naturally decrease your muscle mass and increase body fat. When severe, this loss of muscle mass is called sarcopenia.
But exercise at any age has proven benefits, and can help turn the clock back a bit. Maintaining muscle mass becomes increasingly important as we age, becoming a matter of immunity, longevity and overall health.
