We know that as we age, the symptoms of ageing set in and you will notice that your body starts to be in much worse shape than before. And with ageing comes muscle loss, reduced strength levels, much reduced memory, reduced immunity, reduced physical energy, the body starts to get used to being in its comfort zone and not wanting to change, and the body starts to put on weight easily.

Especially after 30, you will find that you gradually lose your enthusiasm and motivation for many things, your youthful energy starts to disappear, your ability to exercise decreases, your body becomes more and more burdened and various health problems start to appear.

To combat the onset of ageing, we should do more strength training, which can reap many benefits. Let's take a look at.

Firstly, for muscle loss, strength training can build muscle and prevent muscle loss as you get older. Only by retaining muscle can you maintain a high level of physical energy and vitality, resist the onslaught of ageing and maintain your youthful vitality.

Furthermore, for mid-life fattening. Strength training can help you to increase your body's basal metabolic value, so that you can burn more calories every day and stay away from middle-aged obesity. Muscle growth will also improve your body's proportions and give you a tighter, more attractive figure.

Secondly, strength training is an exercise in patience and self-discipline. Only those who maintain enough perseverance will be able to stick with it for a long time, while most people will give up in the middle of the session and fail to reap the benefits of fitness. The difference between those who work out and those who don't will only widen the gap between you over time.

Finally, strength training will firm up your skin, prevent sagging skin and wrinkles, make your face look more frozen, and strengthen your bone density to avoid osteoporosis problems.

Fitness is therefore the world's cheapest "health food", and it only takes time to fight the signs of ageing and to meet a better version of yourself.

Therefore, it is more important for middle-aged people to do more strength training instead of refusing to work out or just doing cardio.

When working out, we can combine strength training with aerobic exercises so that we can reap more benefits. Newcomers to strength training don't necessarily have to go to the gym, they can also kick start their workout at home.

You can start with self weight training at first, and as your muscles gain strength, you can then choose to train with weights and buy a pair of dumbbells and elastic bands to work up.

Strength training can start with compound movements such as squats and lunge squats to exercise the glutes and hamstrings and keep the lower limbs flexible, goat jerks and flat braces to exercise the core muscles and improve athletic performance, and push-ups, pull-ups and bench presses to exercise the upper limb muscles and create a good looking upper body line.

Strength training does not need to be done every day, we need to allocate our muscle group training wisely and arrange for 2-3 days of rest after target muscle group workouts in order for the muscles to grow more efficiently.