What Matters (and What Doesn’t)

Hey there,

In ZYF strength classes, the focus is on building or maintaining muscle. As we age, muscle mass plays a huge role in metabolism, strength, bone health, balance, and long-term independence.

More muscle = better function.

Better function = higher quality of life.

Because of its importance, it’s helpful to dial in on what actually tells us whether a workout is building or at least maintaining our muscle mass.

But let's start with what doesn't.

• Calories burned on your watch

• How long the workout lasted

• How sweaty you got

• Whether your heart rate stayed high

• How tired you felt afterward

• How sore you are the next day

While interesting, the indicators above don't really tell us how effective the workout is.

What matters much more are things like this:

• Using weight that is truly challenging for you. When you finish the set, you shouldn’t feel like you could easily do three more reps with that same weight.

• Doing enough work for each muscle group over the course of the week. Enough to stimulate the muscle — but not so much that recovery becomes a problem.

• Gradually progressing over time. Heavier weights, or perhaps adding another class each week. Progression can be small and still very effective.

• Programming that is balanced and strategic. Combining strength with cardio, and mobility work helps the body develop in a well-rounded way and reduces the risk of injury.

So it can be helpful to ask yourself two simple questions about your workout routine:

1. “Are my strength workouts challenging my muscles in a way that helps them stay strong?”

   
   

2. “Am I structuring my overall fitness routine — strength, cardio, and mobility — to maximize effectiveness and prevent injury?”

When you keep those questions in mind, you’re much more likely to make the most of the time and effort you put into your workouts — and support your long-term health, function, and quality of life.

Julie