Not to be the bearer of bad news, but by the age of 30, we start losing between 3% and 8% of muscle mass. Worse, the percentages increase per decade. After age 60, the loss can reach up to 15%.

The good news? Strength training can mitigate the negative effects. According to a study published in the British Journal of Sports Medicine , evidence suggests “that just like heart-pumping aerobic exercise, strength training also may help older adults live longer ,” Harvard Health notes .

Even better, you needn’t pump iron to receive the benefits: body weight exercises are also an accessible and effective way to gain muscle mass and prevent its loss. And, when it comes to body weight exercises, there’s one in particular that experts recommend: Squats.

“Squats and strength exercises from

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