Everything is going well,
I am a regular exerciser,
I run 5k every alternate day,
I have slight knee pain. Otherwise, I am fit,
I just want to “tone up, don’t want to bulk up”.
I have heard these kinds of one-liners from most of my clients during their first visit. The moment I start my routine knee examination, I will have to search their quadriceps by using the magnifying lens.
It is surprising when a 40 years old guy is having muscle mass like a 14-year-old boy and mentioning that he doesn’t want to get bulked up instead he wants just to tone up. What they don’t understand is, It is essential to have adequate muscle first before thinking about cosmetic goals.
Muscle Mass Matters
Ageing will eventually eat your muscle mass as a natural process, chronic pain will cause muscle wasting, and avoidance of certain movement after a trauma will cause specific muscle group wasting. On top of that lack of progressive strength training is a major cause of muscle loss.
Arthritis in a joint will not happen over the night; It is an overuse problem. Doing same activity or patterns of movement over the period without adequate muscle mass and strength, which will create longstanding excessive joint reaction force, ligament laxity and long-standing joint shear and compression strain will eventually lead to joint wear and tear.
Find below an example of adequate Muscle Mass and Lack of Muscle Mass
Lack of muscle mass and strength will bring a joint pain initially and will lead to degeneration at the end. Like a long-term financial investment for your wealth, you should be doing weight training as a long-term investment for your musculoskeletal health.
Training for gaining muscle in your early and middle age will be certainly helpful in preventing arthritis in your later stage.