Gary Campbell

New research: strength training beats genetics after 50

Your genetics influence where you start, not where you can finish. The big studies from 2025 and 2026 keep showing the same thing. Adults in their late 60s, 70s, and even 85 plus still build muscle with consistent resistance training. In one 12 week program, both the 65 to 75 group and the 85 plus group gained about 10 to 11 percent in thigh muscle size. Across many studies, people with low muscle gained about 30 to 60 percent in strength and 5 to 10 percent in lean mass, roughly a kilogram of muscle on average.

Strength training is especially important for your fast twitch fibers. Those are the fibers that help you catch yourself if you trip, get up quickly from a chair, and stay powerful. Lifters who keep training preserve the nerve connection to those fibers, looking much more like younger active adults.

You do not have to lift at your absolute max every time, but challenging work matters. Research comparing heavier and lighter loads in adults over 50 shows both help, with a slight edge for heavier training for strength and bone density. If joints are sore that day, doing more reps with a moderate weight still moves you forward.

One good year of training also protects you for years. In a retirement age study, one year of heavy resistance training helped people maintain leg strength four years later, while those who stayed inactive lost ground.

And it is not wearing you out at the cellular level. A 2025 study found training grew the muscle stem cells in fast fibers by about 75 percent and did not shorten telomeres, which are markers of biological age. Adults who strength train regularly tend to have longer telomeres, meaning less biological aging.

What this means for you: show up two to three times a week, work legs, push, pull and hinge, make some sets feel hard, and add a little speed work like fast sit to stands once a week. Your body is still built to adapt, no matter your family history.

☀️ Can sunlight through glass give you vitamin D?

No — sunlight coming through regular glass does not help your body make vitamin D.
Multiple medical sources confirm that UVB rays, the specific part of sunlight your skin needs to produce vitamin D, are blocked by standard window glass. biologyin... +1

Why?

• Vitamin D production requires UVB (290–320 nm).
• Ordinary glass blocks almost all UVB.
• UVA passes through glass, which can still cause skin aging and damage, but does nothing for vitamin D. thehealthy.com

So you can sit in a sunny window all day and feel warm, but your skin isn’t making vitamin D at all.

Are there exceptions?

A few specialty glasses (like certain greenhouse or quartz glass) let UVB through, but these are not used in homes, cars, or offices. thehealthy.com

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🌤️ So how do you actually get vitamin D?

1. Direct outdoor sunlight

Even 10–15 minutes of midday sun on arms/legs a few times a week can help, depending on skin tone and season. thehealthy.com

2. Food sources

• Salmon, mackerel, sardines
• Egg yolks
• Fortified milk, cereals, orange juice biologyinsig...

3. Supplements

A reliable option for people in northern climates (hello Quebec winters).

🎄 Merry Christmas & Happy New Year! 🎉

As we wrap up 2025, I want to thank all my clients, friends, and followers for your support, your trust, and your commitment to taking care of yourselves. It means more than you know.

Heading into 2026, my wish for you is simple: good health, strength, and the energy to enjoy every moment life throws your way.

If you’re over 50 and thinking about making your health a priority this year, I’d love to help you build a long‑term fitness plan that actually sticks. Real results come from consistency, patience, and showing up for yourself—week after week, month after month.

I’m here for the long haul, and I hope you’ll stick around too. Let’s make 2026 the year you feel stronger, move better, and see what a steady, sustainable fitness journey can really do.

Wishing you and your loved ones a joyful holiday season and a healthy, powerful year ahead.

Cheers to 2026!
— Gary

🎶 The Steve Gravel Band is BACK at Hudson Porchfest! 🎶

We’re thrilled to be returning Saturday, September 13, 2025 — bringing you the best in classic rock and country!

🕟 When: 4:30 PM
📍 Where: Alibi Barn Stage
💃 What to bring: Your dancing shoes and your best moves!

Come enjoy great music, good vibes, and help us support some amazing local charities. Let’s make it a night to remember! ❤️🎸

Happy Canada Day everybody! It’s a beautiful day. Get out in it!! 💪🤪👍

Over 50 fitness tip #17

Good posture is crucial for overall health and well-being, especially as we age. Here are some reasons why posture matters, particularly for people over 50:

1. Balance and Stability:
Proper posture helps maintain balance by centering your weight over your feet. This is essential for everyday activities like walking, rising from a chair, and going up and down stairs.

2. Injury Prevention:
When you stand or exercise with correct posture, you reduce the risk of injuries. It ensures that your body moves efficiently, minimizing strain on joints and muscles.

3. Muscle Strength:
Strong core muscles (back, side, pelvis, and buttocks) play a key role in maintaining good posture. Weak core muscles encourage slumping, which can lead to imbalance and discomfort.

4. Improved Form During Exercise: Proper posture enhances exercise effectiveness. Whether you’re playing tennis, golf, or doing any other sport, maintaining correct form reduces the chance of injuries and maximizes gains.

5. Daily Functionality: Even simple tasks like walking, carrying packages, and turning require good balance and posture. Correct alignment supports your body as you go about your daily life.

To improve posture, consider these exercises:

* Wall Angels: Stand with your back against a wall and raise your arms overhead, sliding them up and down the wall. This helps open up the chest and improve shoulder mobility.

* Shoulder Blade Squeeze: Sit or stand tall and gently squeeze your shoulder blades together. Hold for a few seconds and release.

* Planks: Strengthen your core by holding a plank position (forearms and toes) for 20-30 seconds.

* Cat-Cow Stretch: In a tabletop position, alternate between arching your back (cow) and rounding it (cat).
* Yoga: Yoga poses like the mountain pose (Tadasana) and the tree pose (Vrikshasana) promote balance and alignment.

Remember, consistency is key. Incorporate these exercises into your routine, and pay attention to your posture throughout the day. 🌟