He explained why we should all focus more on this type of exercise
A medical expert has advised people to reduce their cardio exercise and replace it with strength-based workouts once they reach a particular age. During an appearance on The Doctor’s Kitchen Podcast, Dr Darshan Shah discussed health and fitness with host Dr Rupy Aujla.
He emphasised that cardiovascular exercise remained an effective way of maintaining good health and noted that – from his observations – it was especially favoured by women. Nevertheless, he argued that – beyond the age of 40 – individuals should prioritise strength and resistance training instead.
Once we hit 40, our bodies begin to lose bone density and muscle mass, whilst our metabolic rate also decreases. Women generally lose between 3-8 per cent of muscle mass each decade following the age of 30, with even greater losses occurring post-menopause, making it crucial for them to maintain their strength levels.
In a podcast segment shared on Instagram titled ‘Cardio won’t save you after 40’, Dr Shah explained: “You really gotta add strength training into your routine for sure after the age of 40. And what I find is a lot of my patients, they actually are very focused on cardio versus strength training.
“And I’m not saying cardio is bad, but if you’re doing a mostly cardio exercise routine, which most my patients I see – especially women, women are really focused on cardio – I think you’ve really got to cut that in half and make the other half strength training.
“It’s so important because you and I both know muscle mass tends to decrease after the age of 40. You have to build up a large store of muscle mass, so you have some extra muscle in the bank.
“But if you’re not using it, you’re definitely losing it after the age of 40. We’re genetically programmed to break down muscle at a much faster rate, and that’s why so many people end up like a little old man, a little old lady because they have just, they’re just not using their muscle and so strength training is extremely important.”
Enhanced resistance training beyond 40 has also been shown to boost cardiovascular health, lowering blood pressure, enhancing cholesterol levels, and stabilising blood sugar. It is also believed to enhance sleep quality, which can deteriorate with age, particularly during and following menopause.
Consistent resistance training is associated with better sleep duration and quality, supporting everything from emotional wellbeing to weight control. It has been suggested that many women might be put off strength training due to concerns about developing excessive muscle bulk.
Physiotherapist Emma Mitchell explains: “Many people enjoy the benefits of looking and feeling stronger.
“But there are some common misconceptions about strength training for women. For example, you might be worried that it will make you develop more muscles than you want. But, for many women, it is actually quite hard to build muscle. Unless you spend lots of time in the gym lifting heavy weights over a long period of time, strength training will usually lead to a slight muscle definition. This is often referred to as ‘toning up’.
“Strength training can affect men differently. They may form new muscle mass more easily because of increased testosterone.”
