What Is a Good Resting Heart Rate for Your Age? A Complete Guide

If you've ever checked your smartwatch or a pulse app and wondered whether your number is "good," you're not alone. It's one of the most common health questions people search for, and the honest answer is that it depends on more than your age.

Most adults fall somewhere between 60 and 100 beats per minute (bpm) at rest. But within that range, and sometimes well below it, your resting heart rate reflects your fitness level, your nervous system, your sleep, and even what you had for breakfast. This guide breaks down what the research actually says.

What Counts as a Normal Resting Heart Rate

Resting heart rate changes dramatically across childhood before settling into an adult range. According to a large U.S. national reference study from the CDC's National Center for Health Statistics, average resting pulse rate is around 129 bpm under age 1, drops to about 96 bpm by age 5, and falls further to roughly 78 bpm in early adolescence. By adulthood, the average plateaus around 72 bpm (Fleming et al., 2011).

Interestingly, that plateau doesn't happen at the same time for everyone. The same CDC data found that male resting pulse rate tends to plateau in early adulthood, while female resting pulse rate plateaus later, in middle age.

For most healthy adults, the clinically accepted normal range is 60 to 100 bpm (American Heart Association).

Why Resting Heart Rate Isn't Just About Age

Age explains the big picture, but it doesn't explain why two 40-year-olds can have resting heart rates 20 or 30 beats apart. A large analysis from the Fenland Study, involving thousands of adults, found that resting heart rate functions as a population-level biomarker of cardiorespiratory fitness, not simply a marker of age (Fenland Study researchers, 2023). In other words, your training history often tells you more about your resting heart rate than your birth certificate does. For a deeper look at how aging itself affects both resting and maximum heart rate, see our related post, Why Your Heart Rate Lowers as You Age.

What Actually Lowers Resting Heart Rate: Training Adaptations

This is where the mechanism gets interesting. A resting heart rate below 60 bpm, known as sinus bradycardia, is common in people who train consistently, and it's usually a sign of an efficient cardiovascular system, not a problem.

For years, the leading theory was that this was mostly driven by increased parasympathetic ("rest and digest") tone. More recent research points somewhere else: a 2014 study published in Nature Communications found that exercise training lowers resting heart rate through downregulation of the HCN4 "funny channel," a change in the heart's own pacemaker cells rather than just nervous system signalling (D'Souza et al., 2014). A related study found that training-induced bradycardia is largely explained by a reduced intrinsic heart rate, the heart's built-in resting rate independent of nerve signals (Lewis et al., 2016).

In plain terms: consistent aerobic training doesn't just calm your nervous system, it physically remodels how your heart's pacemaker cells behave.

Real-World Examples: How Low Can Resting Heart Rate Go?

Elite endurance athletes regularly measure resting heart rates in the 30s and low 40s bpm, a well-documented adaptation driven by increased stroke volume and vagal tone (Bradycardia in Athletes, Circulation, 2025). This isn't rare in that population, it's closer to the norm.

A few examples that come up often in sports media: five-time Tour de France winner Miguel Indurain has frequently been cited around 28 bpm, and Michael Phelps has been reported in the low-to-mid 30s during peak training. These are commonly repeated figures rather than individually verified clinical measurements, but they illustrate just how far this adaptation can go at the extreme end of endurance sport.

I've seen this firsthand. During my eight years competing in boxing, training six to eight times a week, my resting heart rate sat around 43 beats per minute, a direct result of years of consistent aerobic conditioning. Today, my resting heart rate is noticeably higher, sitting around 65 bpm. Aerobic training is something I've let slide in my own programming lately, and that number is proof of how quickly the adaptation fades without it. It's a good reminder, even for those of us who coach this for a living, that resting heart rate reflects what you're actually doing, not what you used to do.

When a Lower Number Isn't Automatically Better

It's worth being honest about the limits here. While training-induced bradycardia is usually benign, a 2025 review in Circulation notes it can, in rare cases, resemble a pathological condition affecting the heart's natural pacemaker (sinus node disease). Numbers alone don't tell the full story, symptoms matter. A low resting heart rate accompanied by dizziness, fainting, or unusual fatigue is worth discussing with a doctor. A low number with no symptoms, in someone who trains consistently, is usually just efficiency.

What Can Temporarily Raise Your Resting Heart Rate

Resting heart rate isn't fixed day to day. Common, usually temporary factors that can raise it include:

• Caffeine, which blocks adenosine receptors that normally promote relaxation, increasing alertness and heart rate

• Dehydration, which makes the heart work harder to maintain circulation

• Stress, through adrenaline and cortisol

• Poor sleep or sleep disruption

• Certain medications, including some decongestants, asthma medications, and thyroid medications

• Illness, particularly fever or infection

This is a big part of why tracking a single reading matters less than tracking your trend over time, ideally first thing in the morning, under similar conditions.

Resting Heart Rate and Long-Term Health Risk

This is the section worth taking seriously without overreacting to it. A meta-analysis published in CMAJ, pooling 46 studies and over 1.2 million people, found that each 10 bpm increase in resting heart rate was associated with a 9% higher relative risk of all-cause mortality (Zhang et al., 2016). Separately, the Kailuan cohort study, following over 47,000 adults, found that people with a persistently elevated resting heart rate across repeated measurements over several years had close to double the mortality risk of those with consistently lower readings (Wang et al., 2017).

To be clear, this is an association across large populations, not a prediction about any one individual. A single elevated reading doesn't mean much on its own. A consistent pattern over time, especially alongside other risk factors, is what the research is actually describing.

How to Apply This in Training

• Track your resting heart rate consistently, ideally first thing in the morning, before caffeine, to establish your own baseline rather than comparing yourself to a generic chart.

• Build your aerobic base through consistent, moderate-intensity training. See our Zone 2 Cardio Program for a structured approach to this.

• Watch for trends, not single readings. A sudden increase of 5 to 10 bpm above your normal baseline can be an early signal of fatigue, illness, or inadequate recovery.

• If your resting heart rate is consistently above 100 bpm at rest, or you notice a sudden unexplained change alongside symptoms like dizziness or fatigue, that's worth a conversation with your doctor.

Key Takeaways

• A normal adult resting heart rate falls between 60 and 100 bpm, with the population average settling around 72 bpm.

• Resting heart rate reflects fitness and training history at least as much as it reflects age.

• Consistent aerobic training can lower resting heart rate through real physiological changes in the heart's pacemaker cells, not just relaxation.

• Elite endurance athletes commonly measure in the 30s and low 40s bpm, an extreme but well-documented version of the same adaptation.

• A persistently elevated resting heart rate over time is associated with higher long-term health risk in large population studies, though a single reading says very little on its own.

Medical Disclaimer

This article is intended for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. Resting heart rate can be affected by many individual factors, including medications and underlying health conditions. Anyone with concerns about their heart rate, or symptoms such as dizziness, fainting, chest discomfort, or unexplained fatigue, should consult a physician or qualified healthcare provider.

References

Fleming, S., et al. (2011). Resting pulse rate reference data for children, adolescents, and adults. National Health Statistics Reports, 41. https://www.cdc.gov/nchs/data/nhsr/nhsr041.pdf

Quer, G., et al. (2020). Inter- and intraindividual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year. PLOS ONE. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7001906/

Fenland Study. (2023). Resting heart rate is a population-level biomarker of cardiorespiratory fitness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10174582/

D'Souza, A., et al. (2014). Exercise training reduces resting heart rate via downregulation of the funny channel HCN4. Nature Communications. https://www.nature.com/articles/ncomms4775

Lewis, N. C. S., et al. (2016). Exercise training bradycardia is largely explained by reduced intrinsic heart rate. International Journal of Cardiology. https://pubmed.ncbi.nlm.nih.gov/27497097/

Bradycardia in athletes: Prevalence, mechanisms, and risks. (2025). Circulation. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.125.076170

Zhang, D., et al. (2016). Resting heart rate and all-cause and cardiovascular mortality in the general population: A meta-analysis. CMAJ. https://www.cmaj.ca/content/188/3/E53

Wang, A., et al. (2017). Cumulative resting heart rate exposure and risk of all-cause mortality: Results from the Kailuan cohort study. Scientific Reports. https://www.nature.com/articles/srep40212

Target heart rates chart. American Heart Association. https://www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/target-heart-rates

How Foot and Ankle Function May Improve Strength, Balance, and Longevity (Part 3)

Part 3: Improving Force Production and Movement From Head to Toe

Written by Michael Crawley, BSc, BPT, CSCS

This is the final post in our three-part series on force production and movement, moving from the head down to the point where we actually meet the ground: the foot and ankle.

Part 1 covered how tongue and jaw position influence force output and breathing. Part 2 covered the diaphragm's role in bracing, balance, and recovery. Here's a quick recap before we continue:

Jaw & Tongue (Part 1)

• Tongue roof pressure: force production

• Relaxed tongue position: improved breathing

• Jaw squeeze: force production and balance

Diaphragm & Breathing (Part 2)

• Valsalva maneuver: force production

• Proprioception: balance and stability

• Restoration and recovery: nervous system regulation

To set the scene for this post, a quote often attributed to Leonardo da Vinci: “The foot is a masterpiece of engineering and a work of art.”

That's a good starting point for looking at the anatomy and biomechanics of the foot and ankle, and how they play a role in everything from changing direction on a football pitch to reducing fall risk later in life.

Anatomy

The foot is made up of 28 bones, which together form 31 joints. An intricate, layered system of ligaments, muscles, tendons, and connective tissue allows this complex structure to provide power, stability, and flexibility all at once (Tourillon et al., 2024).

The sole of the foot has four layers of intrinsic muscles, which support the foot's strength and balance while working together with the calf muscles.

This network of tissue and bone can act in two different ways, depending on what's needed:

• As a rigid lever with stiffness: more tension, with the joints locking into place for stability

• As a compliant, flexible extension of the lower limb: less tension, with the joints opening up to absorb load

This yin-yang presentation resonates with aspects from part 1 & 2 of this series. The tongue supports both force production and relaxation. The diaphragm supports both bracing, to increase tension, and restoration, helping ease the nervous system out of a fight-or-flight response. The foot works the same way, shifting between rigid and compliant depending on the task.

The foot is also home to an extensive network of receptors and glands (Viseux, 2020). Because it's our main point of contact with the ground, and central to balance, the foot is packed with receptors that detect pressure, pain, and temperature. While specific receptors (muscle spindles and golgi tendon organs) pick up information on extent and speed of muscle stretch.

Another interesting component specific to feet, is the extremely high density of eccrine sweat glands. From an evolutionary perspective this was to help dissipate heat but also improve control through increasing friction against a surface. This hints that we are supposed to spend time in our bare feet and tap into the innate qualities which help humans have better balance and control. (See our related post, Rethinking Barefoot Shoes, for more on this).

Biomechanics

Biomechanics can get complicated quickly, so we'll keep this simple. Several actions happen at the foot and ankle that relate directly to what's happening at the knee and above. Depending on the source, this can be broken down in more or less detail. For this post, here's what we'll work with:

• Plantarflexion: the heel lifting off the ground, as in a calf raise

• Dorsiflexion: the knee travelling over the foot with the heel down, as in a knee bend

• Eversion: the sole of the foot turning outward, away from the midline of the body

• Inversion: the sole of the foot turning inward, toward the midline of the body

• Pronation: dorsiflexion and eversion combining gradually

• Supination: plantarflexion and inversion combining gradually

Moving through these positions changes where pressure and sensation are felt in the foot and ankle, depending on the task or skill being performed. For a simple way to feel these actions in relation to gait, try this step-through drill.

For the next section, the key detail to remember is pronation. Pronation involves the inside arch of the foot coming down toward the ground, coupled with internal rotation at the knee and hip above it:

Pronation = internal rotation = force production

Zooming out, all of these actions happen constantly during everyday activities, not just training. With so many moving parts working together, the receptors mentioned above are constantly updating the brain on balance, surface changes, and body position. This is where anatomy and mechanics come together to support function, and ultimately, longevity. From here, we'll look at some practical applications.

Foot Pressure and Force

At Avos Strength, this is something our clients hear often, cueing foot pressure and points of contact, whether they're squatting, hinging, or working on single-leg balance.

As covered above, pronation goes hand in hand with internal rotation and force production. In a training context, the two key points of contact are the base of the big toe and the inside of the heel.

Here's a simple way to feel both sensations at once: stand with your feet parallel and rotate your hips and torso to one side, as if looking over your shoulder. You should feel one foot flatten, with pressure increasing through the inside arch, while the other foot tents up, with pressure shifting toward the little toe side. This is also a useful drill to try barefoot, to start building awareness and sensation in the feet.

Sticking with the squat example from Part 2: say you've worked up to a heavy set and you're attempting a 3-rep max on the back squat. You've already organized your breath to create abdominal tension, and pressed your tongue to the roof of your mouth. At the bottom of the squat, you can add one more cue:

“Push the ground away with the entire foot, with a slight bias of pressure toward the inside arch”

This taps into the mechanics of pronation, and helps integrate the foot, knee, and hip when moving a heavy load.

The same idea applies to a hinge pattern like the RDL, which can meaningfully improve sensation and loading through the posterior chain. Here's a simple cue sequence to try:

1. Start with pressure predominantly through the midfoot.

2. As you complete the hinge, shift the pressure bias toward the heels.

3. Return to the start position by shifting pressure back to the midfoot.

Rotating, squatting heavy, and hinging are just three examples that have been shown above. The same principles can be applied across a wide range of exercises and variations to improve body awareness, muscle tension, and force output.

Receptors, Balance, and Stability

As covered in the anatomy section, the foot has layers of small muscles and a wide range of receptors. Unfortunately, starting in our 40s, both the number and sensitivity of these receptors tend to decline (García-Piqueras et al., 2019), alongside some atrophy of the small muscles in the foot (Menz, 2014). This is part of why we put such an emphasis on training for longevity, balance and stability work included.

The good news: there are simple exercises that can help maintain range of motion, receptor function, and muscle strength.

A good starting point is training the foot's intrinsic muscles, by challenging the big toe and other toes to work both together and independently, lifting and pressing into the ground. To add a strength component, try curling the toes against the ground to move forward in a creeping motion.

• Foot intrinsic exercise

• Foot intrinsic creep

Single-leg balance is another simple, effective option: aim to balance on one leg for a set period of time. This can be regressed using a wall for support, or progressed by adding a ball toss for perturbation. To combine intrinsic strength, balance, and stability, try a mini calf raise with the forefoot elevated on an unstable surface. A couple of examples:

• Medicine ball single-leg stability

• Single-leg heel-gap stand

You can also get creative by layering in the foot pressure concepts from the previous section, or by changing surfaces (an Airex pad, a yoga mat, or artificial turf) to create a richer sensory environment for the nerve receptors to respond to.

This matters more than it might seem. Research has shown that improving strength at the big toe can improve sprint and jump performance (Tourillon et al., 2024), and that improving intrinsic foot strength can reduce fall risk and improve proprioception in older adults (Futrell et al., 2025). Worth trying, and worth sticking with.

How to Apply This in Training

• Producing force in strength exercises: cue medial arch pressure, pushing into the floor through the base of the big toe and inside heel

• Rotating and reaching in different directions with the arms: a simple way to challenge and improve foot mechanics and mobility

• Isolated foot intrinsic exercises, done on different surfaces: improves receptor sensitivity and helps limit atrophy of the small muscles in the foot

Key Takeaways

• The foot and ankle play a direct role in force production, largely through pronation and how pressure moves through the foot

• Foot receptors and small intrinsic muscles decline with age, but simple, consistent exercises can help offset that decline

• Improving big toe and intrinsic foot strength has been linked to better sprint and jump performance, and reduced fall risk in older adults

• Like the tongue and diaphragm covered earlier in this series, the foot is often overlooked, but it's a low-effort, high-value area to train

Wrapping Up the Series

That brings this three-part series to a close. The goal throughout has been to highlight simple, practical strategies for improving performance, supporting rehabilitation, and protecting long-term health across a wide range of people, from soccer players to those managing diabetic neuropathy and reduced foot sensation.

The tongue, diaphragm, and foot are often overlooked in training, but each is a low-effort, high-value place to start. All it takes is awareness, some practice, and consistency. Hopefully, you can reap the benefits.

If you're curious how cues like these show up in your own training, whether it's foot pressure, breathing, or tongue position, that's exactly the kind of detail our coaches build into every program at Avos Strength. Feel free to reach out if you'd like to see what that looks like in practice.

References

Futrell, E., et al. (2025). The effects of intrinsic foot muscle strengthening interventions for adults over age 65: A randomized controlled trial protocol. Frontiers in Aging, 6. https://doi.org/10.3389/fragi.2025.1622232

García-Piqueras, J., et al. (2019). Ageing of the somatosensory system at the periphery: Age-related changes in cutaneous mechanoreceptors. Journal of Anatomy, 234(6), 839–852. https://doi.org/10.1111/joa.12983

Menz, H. B. (2014). Biomechanics of the ageing foot and ankle: A mini-review. Gerontology, 61(4), 381–388. https://doi.org/10.1159/000368357

Tourillon, R., et al. (2024). Human foot muscle strength and its association with sprint acceleration, cutting and jumping performance, and kinetics in high-level athletes. Journal of Sports Sciences, 42, 1–11. https://doi.org/10.1080/02640414.2024.2367365

Viseux, F. J. F. (2020). The sensory role of the sole of the foot: Review and update on clinical perspectives. Neurophysiologie Clinique, 50(1), 55–68. https://doi.org/10.1016/j.neucli.2019.12.003

Is Two Days per Week of Strength Training Enough for Longevity?

Written by Evelyn Calado, MKin, CSCS, RKin

If you look at most public health guidelines, the answer seems straightforward. Adults are advised to perform muscle-strengthening activities at least two days per week. This recommendation appears in Canadian, American, and international guidelines and applies to both adults and older adults.

But this raises an important question.

Is two days per week simply the minimum needed to check a health box, or is it actually enough to support long-term health, independence, and longevity?

The short answer is that two days per week can be enough, but only under specific conditions. Frequency alone does not determine whether strength training meaningfully impacts longevity. The quality and intensity of the stimulus matter far more than the number of days on a calendar.

What the Guidelines Actually Mean

Public health recommendations are designed for populations, not individuals. Their goal is to identify the lowest effective dose of activity that meaningfully reduces disease risk at a broad scale.

When guidelines recommend strength training twice per week, they are not suggesting that this is optimal for strength, muscle mass, or performance. They are identifying a threshold below which health risks increase, particularly as we age.

In other words, two days per week is a floor, not a ceiling.

Strength Training and Longevity: What the Research Actually Shows

Research consistently shows that resistance training is associated with lower all-cause mortality, reduced cardiovascular disease risk, and improved long-term health outcomes. From a public health perspective, even relatively small amounts of strength training appear to provide meaningful benefit.

However, it is important to be precise about what these findings actually represent.

Most large-scale longevity studies are designed to identify the minimum effective dose of strength training required to reduce population-level risk. They are not designed to define what is optimal for building strength, preserving muscle mass, or maximizing physical capacity across the lifespan.

In this context, it is true that one to two well-performed strength training sessions per week capture a substantial portion of the longevity benefit observed in epidemiological research. Beyond that point, additional sessions do not appear to reduce mortality risk in a simple, linear fashion.

This does not mean that training more is unnecessary, nor does it suggest that strength beyond a certain point stops being valuable. It simply reflects how longevity is measured in large populations.

For individuals interested in aging well, remaining strong, and protecting themselves against injury, disability, and loss of independence, the goal should not be to meet the minimum dose, but to build and maintain as much usable strength as possible over time.

Longevity vs Capacity: Two Different Goals

It is worth separating two concepts that are often conflated.

Training for longevity focuses on reducing disease risk and maintaining basic function. Training for capacity focuses on building strength, muscle mass, power, and resilience.

While two strength sessions per week may be sufficient to support longevity-related outcomes and can improve strength and muscle mass, they are often not the most effective approach for maximizing those qualities long term, particularly in trained individuals or as we age.

From a coaching perspective, the objective is not to do the least amount of work required to stay alive. The objective is to build a body that remains capable, robust, and adaptable for decades.

That typically requires more than the minimum.

Grip Strength, Brain Health, and Why Strength Is More Than Muscle

One of the most compelling demonstrations of strength’s relationship to long-term health comes from research on grip strength.

A large prospective study using data from nearly 500,000 adults in the UK Biobank examined the association between hand grip strength and dementia incidence. Grip strength, often used as a proxy for overall muscular strength, was found to be strongly and inversely associated with dementia risk.

Individuals in the lowest quartile of grip strength had a 72 percent higher incidence of dementia compared to those in the highest quartile.

This finding is important for two reasons.

First, it reinforces that muscular strength is closely tied to neurological and cognitive health, not just physical capability.

Second, it highlights that simple, measurable indicators of strength can reflect deeper systemic health. This is one reason grip strength is included in assessments such as the Avos Performance Battery. It provides insight into overall robustness, not just hand function.

Strength training, when performed with sufficient intensity, appears to play a meaningful role in preserving mobility, independence, and long-term brain health.

Strength Still Matters Even When Cardio Is “Good Enough”

Another frequently overlooked point is that strength contributes to longevity independently of cardiovascular fitness.

A long-term study following approximately 1,500 men over the age of 40 with hypertension for nearly 18 years examined the relationship between muscular strength, cardiorespiratory fitness, and mortality risk.

The findings were striking.

Even among men who were only in the bottom half of cardiorespiratory fitness, those in the top third for muscular strength had an almost 48 percent lower risk of all-cause mortality compared to those in the lowest strength group.

In other words, being strong mattered, even when aerobic fitness was not exceptional.

The lowest mortality risk was observed in individuals who were both strong and aerobically fit, but strength alone still provided a substantial protective effect. This reinforces the idea that resistance training is not optional if longevity is the goal.

Is Two Days per Week Enough in Practice?

This is where nuance matters.

For many adults, particularly those with limited time, two well-designed strength training sessions per week can meaningfully support long-term health. When performed with sufficient intensity and progression, this approach can maintain and often improve key outcomes such as:

• Muscular strength

• Muscle mass (particularly in untrained individuals or those returning to training)

• Bone health

• Joint capacity and tissue tolerance

• Metabolic health

• Overall function and independence as you age

However, outcomes depend on the goal, training history, and how the sessions are structured.

If an individual’s goal includes maximizing lean muscle mass, strength, power, or creating a larger buffer against age-related decline, training more than twice per week is often useful. This is not because two days “doesn’t work,” but because additional sessions often make it easier to accumulate more high-quality weekly training volume, practice key movement patterns, and progress without excessively long sessions.

Frequency alone does not determine effectiveness. What matters is whether training provides enough mechanical tension, effort, and progression to challenge the tissues that decline most rapidly with age.

Using five-pound dumbbells indefinitely, avoiding effort, or treating strength training as light activity rather than progressive overload is unlikely to produce meaningful adaptation.

Two high-quality sessions can outperform several low-effort ones. But for many people seeking to age strong, three to four sessions per week can be a practical way to accumulate more total weekly work and drive continued progress, especially once the “beginner gains” phase has passed.

Aging Changes the Equation

As we age, muscle protein synthesis becomes less responsive, strength declines faster than endurance, and power loss accelerates. This means that intensity and intent become increasingly important over time.

For older adults, two days per week may still be sufficient, but only if:

• Exercises are appropriately loaded

• Movements challenge balance and coordination

• Strength is trained through meaningful ranges of motion

• Progression is maintained where possible

Training “often enough” is not the same as training “effectively.”

At Avos Strength, we build programs around your training history and goals, not just the minimum guidelines. If you want to know whether your current training frequency is actually driving progress, you can book an assessment here.

Strength Training for Longevity: Staying Active, Capable, and Competitive as You Age

Written by Evelyn Calado, MKin, CSCS, RKin

For most people, aging means slowing down, getting injured more often, and gradually stepping away from the sports or activities they once loved.
But it doesn’t have to be that way.

At Avos Strength, one of our core goals is helping people stay active and strong enough to keep doing what they love. Whether that’s playing hockey, hiking, running around with grandkids, or competing in tennis well into their seventies.

Longevity isn't just about living longer. It's about being able to play longer.

Strength Training Is the Foundation

The research is clear: strength training is one of the most powerful tools for healthy aging.

The Canadian Physical Activity Guidelines recommend that adults engage in strength training at least two times per week. Not just walking. Not just stretching. Strength work.

Why?

Because as we age, we naturally lose:
• Muscle mass (sarcopenia)
• Bone density (osteopenia)
• Balance and coordination
• Speed and power

None of that is inevitable if you stay consistent and take action early.

Strength training helps maintain lean mass, reinforce bone density, improve joint integrity, and significantly reduce the risk of falls, fractures, and injuries. It improves your ability to move, lift, rotate, decelerate, and react. These skills matter whether you’re skiing or just stepping down a curb.

Our Clients Are Proof

We work with clients in their sixties, seventies, and beyond who are still playing high-level sports. Hockey. Tennis. Pickleball. Soccer.

They’re not outliers because of genetics. They’re still going because they’ve trained consistently for years. They’ve built capacity and resilience. And now they’re seeing all their peers slow down, drop off, or get injured while they’re still showing up and performing.

That’s not luck. That’s training age, smart coaching, and commitment.

It's Never Too Late to Start

You don’t need to start in your thirties or forties to benefit from strength training.

We’ve seen people start in their sixties and still build muscle, improve balance, regain confidence, and feel better than they have in years.

The science backs this up. You still have the ability to increase strength, coordination, and motor control at any age. What matters is that you start now and do it with support and structure.

The Right Attitude Is Just as Important

Training isn’t just physical. It’s mental. And the attitude you bring into the gym matters just as much as the exercises you do.

We don’t work with clients who say things like:
"I can’t do that."
"I’m too old."
"That’s not for someone like me."

Because the more you say you can’t, the more you won’t.

You still have the ability to wire new movement patterns, build new neural pathways, and develop new skills. Research shows that your brain and body are capable of adapting well into later life. You just have to give them the opportunity.

We will always coach you safely and program with purpose. But you need to be willing to try.

The clients who see long-term success are the ones who stay curious, open, and engaged. They say yes more than they say no. That mindset carries them forward.

This Is a Lifestyle, Not a 3-Month Fix

At Avos Strength, we don’t believe in quick fixes or short-term programs. This isn’t a three-month transformation. This is long-term development.

Strength training is not just about lifting weights. It’s about:
• Building confidence in your body
• Staying resilient against injury
• Learning skills that stay with you
• Creating structure in your week
• Building meaningful relationships with coaches and teammates who support you

Our clients train with us because they want to live well and play hard for as long as possible. And they enjoy the process along the way.

The Bottom Line

Strength training is one of the best investments you can make for your future self.

Whether you're trying to stay in the game, reduce your injury risk, or simply move better and feel stronger, it’s never too late to start. What matters is that you stay consistent, train with intention, and surround yourself with people who care about your long-term success.

Train. Play. Repeat.

If you're ready to build a strong, capable version of yourself, we’re here for that.
Book a session with Avos Strength and let’s get started.

Why Your Heart Rate Lowers as You Age: Resting and Maximum Heart Rate Explained

As we age, our bodies undergo numerous changes, and one of the most noticeable in terms of physical activity is the way our heart rate behaves. From resting heart rate to maximum heart rate during exercise, understanding these changes can help us maintain optimal health and fitness as we grow older. In this post, we’ll dive into the science of heart rate, the impact of aging, and what peer-reviewed research tells us about these changes.

Resting Heart Rate (RHR) and Aging

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are at rest, such as while sitting quietly. For most adults, a healthy RHR ranges from 60 to 100 beats per minute (bpm), though highly fit individuals may have a lower RHR, often between 40 to 60 bpm.

How RHR Changes with Age:

As you age, your resting heart rate may change slightly due to:

• Reduced SA Node Efficiency: The sinoatrial (SA) node, which acts as the heart’s natural pacemaker, can lose some of its cells over time, leading to a slower baseline heart rate.

• Stiffening of the Heart Muscle: The heart muscle may become less elastic, impacting how efficiently it pumps blood.

Despite these changes, regular physical activity can keep your RHR within a healthy range. Studies have shown that individuals who engage in regular aerobic exercise maintain a lower RHR as they age compared to sedentary individuals.

Why a Lower RHR is Good:

A lower RHR indicates that your heart is more efficient at pumping blood, which is often a marker of good cardiovascular health. For example, a trained endurance athlete’s RHR may be as low as 40 bpm because their heart is capable of pumping more blood with each beat.

Maximum Heart Rate (MHR) and Aging

Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during intense physical activity. It is an important measure for determining exercise intensity zones and decreases predictably with age.

The Formula:

A widely used formula to estimate MHR is: MHR = 220 – age

For example:

• At age 30: Estimated MHR = 190 bpm

• At age 50: Estimated MHR = 170 bpm

• At age 70: Estimated MHR = 150 bpm

Why MHR Decreases:

• Reduced Responsiveness: Aging affects the cardiovascular system’s ability to respond to stress. The heart’s beta-receptors, which mediate responses to adrenaline, become less sensitive over time.

• Efficiency Adjustments: A lower MHR doesn’t necessarily mean your heart is weaker; it’s part of the body’s natural adjustment to aging.

Note on Accuracy:

The most accurate way to determine your maximum heart rate is through testing, such as a graded exercise test under supervision. However, the age-predicted formula works well for most people as a general guideline.

Research Insights on Heart Rate and Aging

Peer-reviewed research provides valuable insights into how heart rate changes across different age groups and fitness levels:

1. Study on RHR Trends: A study published in The American Journal of Cardiology (2017) tracked RHR trends in over 90,000 participants. Researchers found that active individuals maintained lower RHRs throughout life compared to their sedentary counterparts. For instance, fit men and women in their 50s had RHRs averaging 58 bpm, while sedentary individuals of the same age averaged 70 bpm.

2. MHR and Age Study: Research from the Journal of the American College of Cardiology (2014) highlighted that MHR declines approximately 6-10 bpm per decade after the age of 20. This decline is consistent regardless of fitness level but can be slightly mitigated by regular high-intensity interval training (HIIT).

3. Athlete vs. Non-Athlete Comparisons: A study in Sports Medicine (2021) compared heart rate values between endurance athletes and non-athletes. At age 60, endurance athletes’ MHR was about 10 bpm higher than non-athletes, suggesting that maintaining cardiovascular fitness can slow the decline in heart rate.

Practical Implications for Exercise

Understanding your heart rate can help you tailor your exercise regimen as you age:

1. Monitor Your RHR: Use a heart rate monitor or smartwatch to track your resting heart rate over time. Significant changes may indicate overtraining or other health issues. See our full guide on what counts as a good resting heart rate for your age for a detailed breakdown.

2. Adjust Intensity Zones: Use your age-predicted MHR to define your exercise intensity zones:

   • Zone 1: 50-60% of MHR (light activity)

   • Zone 2: 60-70% of MHR (moderate effort)

   • Zone 3: 70-85% of MHR (vigorous exercise)

   • Zone 4-5: 85-100% of MHR (high-intensity efforts)

   Alternatively, a more personalized method involves calculating your heart rate reserve (HRR), which uses both your RHR and MHR. The formula is:

   HRR = MHR – RHR

   You can then determine target zones as percentages of your HRR, added back to your RHR. Many experts consider this approach more accurate for setting intensity levels.

3. Incorporate Variety: Engage in aerobic, strength, and flexibility training to maintain heart health and overall fitness. Activities like walking, swimming, strength training, and yoga can support cardiovascular function at any age.

4. Listen to Your Body: While heart rate is a helpful guide, always prioritize how you feel during exercise. Fatigue or difficulty recovering may signal a need to adjust your workout intensity.

Key Takeaways

• Resting Heart Rate: A lower RHR is a marker of good cardiovascular health, achievable through regular exercise.

• Maximum Heart Rate: Naturally declines with age but remains a valuable guide for exercise intensity.

• Heart Rate Reserve: Using both RHR and MHR to calculate HRR can provide more precise training zones.

• Stay Active: Regular physical activity can mitigate some age-related changes and promote lifelong heart health.

By staying informed and proactive, you can use heart rate as a tool to maintain fitness and health at every stage of life. Always consult with a healthcare provider if you’re unsure about your heart rate trends or exercise routine.

Exercise and Type 1 Diabetes: Benefits, Recommendations, and Safety Considerations

Type 1 diabetes presents unique challenges when it comes to managing blood sugar levels, but exercise can be a highly effective tool in maintaining overall health and stability. However, for individuals with type 1 diabetes—or for those coaching them—it’s essential to approach exercise with a clear understanding of the condition’s unique demands. This post will explore the benefits of physical activity, the types of exercise most suitable for people with type 1 diabetes, and critical safety tips to ensure a balanced, effective workout routine.

Why Exercise Matters for Managing Type 1 Diabetes

Type 1 diabetes is an autoimmune condition in which the pancreas produces little or no insulin, requiring individuals to use external insulin to regulate blood sugar. Unlike type 2 diabetes, which is often associated with insulin resistance, managing type 1 diabetes involves balancing insulin doses with blood sugar levels, diet, and physical activity. Exercise plays a crucial role in this balance by:

• Improving Insulin Sensitivity: Exercise makes muscle cells more receptive to insulin, allowing them to take in more glucose and helping stabilize blood sugar levels.

• Enhancing Cardiovascular Health: People with type 1 diabetes have an increased risk of heart disease. Cardiovascular exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels.

• Supporting Mental Health: Regular physical activity releases endorphins, which can reduce stress, anxiety, and symptoms of depression that people with chronic conditions may experience.

Benefits of Cardio and Strength Training

Both cardio and strength training are beneficial, but each offers unique advantages for people managing type 1 diabetes.

Cardiovascular Exercise

Engaging in aerobic exercise, such as brisk walking, running, or swimming, is excellent for:

• Improving Heart Health: Cardio exercises strengthen the heart and improve circulation, essential for individuals at risk of cardiovascular issues.

• Enhanced Insulin Efficiency: Cardio improves how cells use glucose, making it easier to keep blood sugar levels within target ranges during and after exercise.

• Mood Enhancement: The endorphin release from cardio exercise can be particularly beneficial in managing the mental health challenges that can accompany type 1 diabetes.

Strength Training

Strength training, including weightlifting and bodyweight exercises, provides specific benefits, such as:

• Increased Muscle Mass: Muscle mass helps with glucose uptake and storage, which contributes to improved blood sugar control.

• Boosted Metabolism: Strength training raises the resting metabolic rate, meaning more calories (and glucose) are burned even at rest.

• Improved Bone and Joint Health: Strength training can enhance bone density and joint function, reducing the risk of fractures and maintaining long-term mobility.

Recommended Exercise Frequency

For optimal health and blood sugar management, a balanced exercise regimen combining both cardio and strength training is ideal:

Cardio (Aerobic Exercise)

• Frequency: Aim for 3-5 days per week.

• Duration: 150 minutes of moderate-intensity cardio (such as brisk walking) or 75 minutes of vigorous-intensity cardio (such as running) each week.

• Intensity: Adjust intensity based on individual fitness levels, aiming for moderate to vigorous effort.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 days per week, with exercises targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

• Sets & Reps: Aim for 2-3 sets of 8-12 repetitions per exercise to build muscle strength and endurance.

Combining both types of exercise supports stable blood sugar levels, enhances physical fitness, and reduces diabetes-related health risks.

Safety Considerations for Exercise with Type 1 Diabetes

While exercise is highly beneficial, there are some important safety factors to keep in mind for those with type 1 diabetes:

1. Pre-Exercise Blood Sugar Check:

   • Check blood sugar before exercising. If blood sugar is below 5.5 mmol/L (100 mg/dL), have a small snack to avoid hypoglycemia. If blood sugar is above 13.9 mmol/L (250 mg/dL) with ketones present, avoid exercise until levels stabilize.

2. Managing Hypoglycemia (Low Blood Sugar):

   • Symptoms of low blood sugar include shakiness, sweating, and dizziness. Always have a fast-acting carbohydrate source, such as glucose tablets or juice, available in case of low blood sugar during or after exercise.

3. Adjusting Insulin Doses:

   • Work with a healthcare provider to adjust insulin dosages before physical activity. Intense or prolonged exercise may require insulin adjustments to prevent drops in blood sugar levels.

4. Post-Exercise Monitoring:

   • Blood sugar levels can drop even hours after exercise, especially following high-intensity activities. Encourage frequent monitoring after workouts to identify any delayed hypoglycemia.

5. Hydration:

   • Dehydration can affect blood sugar levels, so drinking water before, during, and after exercise is important.

6. Foot Care:

   • Individuals with diabetes should wear proper footwear to avoid sores and blisters, and inspect feet regularly for any signs of damage or infection.

7. Avoiding Insulin Injection Sites in Active Muscles:

   • Injecting insulin into muscles that will be used in exercise (like the thighs before a run) can lead to faster absorption, which may increase the risk of hypoglycemia. Instead, use non-active sites, such as the abdomen, before working out.

8. Progression and Adaptation:

   • Gradually increase the intensity and duration of workouts to avoid injury and allow the body to adapt, which is especially important for those new to regular exercise.

9. Monitoring for Signs of Cardiovascular Distress:

   • Due to the higher risk of heart complications, individuals should watch for any signs of cardiovascular distress, such as chest pain or shortness of breath, and stop exercising immediately if symptoms arise.

10. Communication with Healthcare Providers:

• Regular check-ins with a healthcare provider are essential to ensure that exercise plans align with overall diabetes management and health goals.

Conclusion

For individuals with type 1 diabetes, exercise can be transformative. By improving insulin sensitivity, enhancing cardiovascular health, and promoting mental well-being, regular exercise provides lasting benefits. However, careful planning and close monitoring of blood sugar levels are crucial to a safe and effective workout routine. With proper precautions and personalized guidance, people with type 1 diabetes can experience the many advantages of a balanced exercise program.

Remember to consult with a healthcare provider before starting or modifying an exercise program, especially when managing a condition like type 1 diabetes.