A major health challenge in the ageing population is the decline in muscle mass, strength and function (otherwise known as sarcopenia), which can lead to functional impairment, loss of autonomy, metabolic disease and a greater risk of falls and fractures.
However, in a quest to keep up with muscle mass, we often end up pushing ourselves too far at the gym – forget taking breaks, there’s hardly time given for recovery and rest. In case you did not know, this could be doing you more harm than good.
“We think building muscle is all about doing more — lifting heavier, pushing harder, grinding nonstop. But if you really look at how the body works, it’s more like breathing. You inhale — the muscles work hard, they contract, they pull in air. But then you have to exhale. You have to release. Otherwise, you suffocate,” said Personal Trainer Deepika Sharma.
What happens if you do not give your muscles time to recover?
According to her, muscle growth follows the same rule. “You train (inhale), you tear the fibres, you stress the system — but if you don’t pause (exhale), if you don’t give the body space to rebuild, you’re not getting stronger. You’re just gasping inside your own ambition,” she said.
The real irony? People who refuse to rest think they’re becoming unstoppable — but in reality, they’re quietly breaking down, like someone trying to live by only breathing in. Nature doesn’t work that way. Neither do you, she added.
Adequate protein can help in muscle building (Source: Freepik)
Work them too fast and your muscles can sustain tiny tears or micro-tears in muscle fibers, which in turn can lead to Delayed Onset Muscle Soreness (DOMS). Sharma said that the gradual increase of pain that occurs between 24 to 48 hours after exercise is referred to as DOMS. This pain can stay for two to three days and may lead to swelling and stiffness in the joints as well.
How can you build muscle effectively?
G Sushma, Clinical Dietician at CARE Hospitals Banjar Hills, Hyderabad, shared some strategies that can help you build muscle without causing yourself unknowing harm.
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“Regular physical activity, especially resistance training is key. Strength training helps stimulate muscle growth and keeps your muscles engaged. Incorporate various types of physical activity, including cardio and flexibility exercises, to maintain overall fitness. However, do not forget to prioritise proper rest and recovery. Muscles need time to repair and rebuild after exercise,” she added.
In terms of diet, she said that protein is the building block of muscle. “Adequate protein intake provides the amino acids your muscles need for repair and growth, especially after exercise. Eat a balanced diet rich in essential nutrients like vitamins and minerals, since a healthy diet supports overall health and provides the foundation for strong muscles,” she added.
