A renowned orthopedic surgeon has highlighted the importance of the age bracket between 35 to 45 years for building and maintaining muscle mass and bone strength, marking it as a pivotal decade for long-term health and vitality.
In an episode of The Dr Gabrielle Lyon Show aired on October 22, 2024, Dr. Vonda Wright, an expert in orthopedic surgery, emphasized that this decade represents a final window for optimizing physical strength and preventing frailty in later years. According to Dr. Wright, individuals often reach peak muscle and bone density by their early 30s, making the following decade vital for preservation and reinforcement of musculoskeletal health.
Dr. Wright explained that both men and women still benefit from hormonal contributions during this phase, enabling more effective training and recovery. “From 25 to 45, it’s time to take control of your health,” she stated. “We’re peaking in muscle and bone development, and we still have strong hormonal support. It’s the decade to lay down the foundation for lifelong strength.”
To help individuals maximize this opportunity, Dr. Wright recommends a targeted fitness program that includes:
- Zone 2 Cardio Base Training: Maintain a steady heart rate at Zone 2 intensity for 45 minutes, 3 to 4 times a week, to support cardiovascular health and metabolic efficiency.
- High-Intensity Interval Training (HIIT): Engage in 30-second bursts on equipment such as a treadmill, rowing machine, assault bike, or alpine trainer, followed by recovery. Repeat 4 cycles, twice weekly.
- Strength Training With Heavy Lifting: Incorporate 4 key power lifts with 4 sets each, maintaining 1–2 reps in reserve. This approach helps maximize muscle gains while ensuring proper form and injury prevention.
Additionally, Dr. Wright stresses the importance of beginning every session with a dynamic warm-up to activate the body. “It should involve movements like hip rotations, inchworms, and deep squats. I personally walk for 15 minutes before lifting, ensuring every joint and muscle group is prepared,” she shared.
This strategic combination of cardio, high-intensity intervals, and strength training, along with proper warm-ups, offers a holistic way to safeguard your strength, mobility, and vitality as you age.
Note: This article is intended for general information only. Please consult a licensed medical professional before starting any new fitness routine.
