In daily life, every human requires body control and movement, whether it is sitting, lying down, standing, walking, running, or engaging in recreational activities. The body’s muscular system is a crucial structure that enables these movements and physical control. But what happens when this muscular system begins to deteriorate?

According to past studies, the loss of muscle mass is not only associated with gender and advancing age but also with an individual’s daily lifestyle. The less physically active a person is, the more it accelerates muscle loss. This decline can lead to musculoskeletal injuries and an increased risk of falls, particularly in the elderly. Therefore, exercising to build muscle mass is essential for preventing or treating musculoskeletal injuries.

Exercising to increase muscle mass requires the muscles to exert more effort against external resistance to stimulate growth (Strength training / Resistance training). This can include using body weight, resistance bands, free weights, or weight machines. When muscles receive the appropriate stimulus, it signals the body to build more muscle mass—provided it is paired with proper nutrition and adequate rest. Regular resistance training effectively increases overall physical activity. Beyond preventing musculoskeletal injuries, it also helps prevent non-communicable diseases (NCDs), improves body composition, and enhances long-term quality of life.

However, for beginners and the elderly, resistance training should be conducted under the supervision of a qualified professional. Resistance exercises involve many intricate details that must be carefully managed, such as the appropriate weight to use, proper posture and form, the specific muscles being targeted, and the design of a suitable workout schedule. Neglecting these factors can make the exercise ineffective and potentially lead to future injuries.