3 Muscle Building Moves That Boost Metabolism as We Age

The way we see it that if you’re alive, you’re aging. And that’s a good thing! Self-assurance, wisdom, personal growth… all of these amazing traits and experiences come into play a little later in life. We definitely get better as we age (like fine wine, right?), but we can’t deny the fact that as more birthdays pass, our metabolisms start to decline.

The silver lining is that you have control over how much your metabolism declines. In fact, exercise is instrumental in keeping your metabolism ticking. Let’s get into the nitty gritty scientific stuff on how exercise helps, and we’ll leave you with an action plan to get your metabolism humming like it’s 1999 (or ’89. or ’79. We just had to go there with the Prince reference).

So, what exactly is metabolism?

By definition, metabolism is the the chemical processes that occur within a living organism in order to maintain life. This means that the metabolism encompasses all the things your body does to turn food into energy and keep you moving and grooving.

The tricky thing is that none of us have the same energy expenditure. When it comes to the efficiencies of our metabolisms, many factors are out of our control, like age, sex and genes. Therefore, some have a faster BMR that others (BMR stands for basal metabolic rate, which is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours).

According to a study from Cambridge, one’s basal metabolic rate, which accounts for about 50 to 70 percent of total energy exposure, is thought to decrease about 1-2% per decade. That is, after a person reaches 20 years old, daily energy expenditure decreases about 150 calories per decade. The good news: According to Natalie Digate Muth, MD, RD, MPH, if you make exercise a habit, you can avoid sizable decreases in metabolic rate.

How does exercise help?

Building muscle by exercising increases metabolism, because muscle cells continue to burn calories even when you're not exercising. It’s because muscle cells need more energy (read: calories) than fat cells. The more muscle mass you have, the more calories your body burns (read: faster BMR). Exercise becomes even more integral as you get older, because muscle mass naturally declines. Working out builds/maintains muscle mass to stop that descent.

It’s pretty spectacular to think that your workouts could set you up for a speedier metabolism. And if you work it out with FXP Fitness, you’ll find that the movements in our program are strictly low-no-impact (which is amazing for those aging joints!), yet they incorporate high intensity interval training and resistance training to build muscle (read: faster metabolism).

Check out these muscle-building hoop fitness moves to get you started!

Sumo Squats

Begin with Sumo Squats to strengthen your thighs and glutes, which are two of the largest muscle systems in our bodies. Be sure to add small controlled pulses in between.

Pro Tip: Mix in alternating torso rotations for extra core conditioning.

T-back Crossovers

T-back crossovers work the gultes and test your balance. Focusing on balance activates the entire steady leg, and it also defines the core.

Pro Tip: Engage your core to improve balance


Bridges are great way to target those hamstrings, which is another large muscle group. The larger the muscle group, the more calories you burn!

Pro Tip: Single it out with one-leg bridges for added intensity.

So, what are you waiting for? By creating healthy habits and making exercise a fun part of your day (can we get a big whoop whoop for hoop fitness?), you’re one step closer to speeding up your metabolism and creating overall, balanced health!

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FXP Fitness
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Friday, June 26, 2015